Comparing Nutrients in 300 calories Pan Fried Frozen Hash Brown Potatoes VS Broccoli

Weight per 300 calories

• Pan Fried Frozen Hash Brown Potatoes: 137g
• Broccoli: 882g

Pan Fried Frozen Hash Brown Potatoes have 6.4 times more energy per 100g than Broccoli. It has above average energy density when compared to other foods. Raw Broccoli having low energy density.

Which food has more nutrients per 300 calories - Pan Fried Frozen Hash Brown Potatoes or Broccoli?

Macros Ratio

	Protein	Fat	Carbs
Pan Fried Frozen Hash Brown Potatoes	5%	46%	49%
Broccoli	27%	8%	65%

Macro Nutrients

	Pan Fried Frozen Hash Brown Potatoes	Broccoli	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	16.4% 16g	3.37% 3.26g	97g per day for Men 19-50 years
Saturated Fat	4% 1.28g	3.14% 1g	32g per day for Men 19-50 years
Omega 3	38% 0.61g	34.7% 0.56g	1.6g per day for Men 19-50 years
Omega 6	18.7% 3.18g	2.54% 0.43g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	30% 39g	45% 58.6g	130g per day for Men 19-50 years
Sugars	0.51% 0.37g	20.7% 15g	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	0% 0g	8.28% 6g	72.5g per day for Men 19-50 years	≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]
Glucose	% 0.36g	% 4.32g	g per day for Men 19-50 years
Sucrose	% 0g	% 0.88g	g per day for Men 19-50 years
Fiber	11.5% 4.4g	60.4% 23g	38g per day for Men 19-50 years
Protein	6.5% 3.63g	44.4% 25g	56g per day for Men 19-50 years

Vitamins

	Pan Fried Frozen Hash Brown Potatoes	Broccoli	Recommended Dietary Allowance
Vitamin A	0% 0μg	30.4% 274μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	15.3% 0.18mg	52.2% 0.63mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.48% 0.045mg	79.4% 1.03mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	20% 3.17mg	35.2% 5.64mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	15.7% 0.79mg	101% 5.06mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	25% 0.32mg	119% 1.54mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	5.48% 22μg	139% 556μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	10% 9.18mg	875% 787mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	20% 3mg	46% 6.9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	20.7% 24.8μg	747% 896μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pan Fried Frozen Hash Brown Potatoes	Broccoli	Recommended Dietary Allowance
Calcium	2.33% 23.3mg	41.5% 415mg	1000mg per day for Men 19-50 years
Copper	17.5% 0.16mg	48% 0.43mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	9.25% 0.74mg	80.5% 6.44mg	8mg per day for Men 19-50 years
Magnesium	9.13% 38.4mg	44% 185mg	420mg per day for Men 19-50 years
Manganese	11% 0.25mg	80.6% 1.85mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	15.5% 108mg	83% 582mg	700mg per day for Men 19-50 years
Potassium	20% 679mg	82% 2788mg	3400mg per day for Men 19-50 years
Selenium	1.25% 0.68μg	40% 22μg	55μg per day for Men 19-50 years
Sodium	1.37% 20.5mg	19.4% 291mg	1500mg per day for Men 19-50 years
Zinc	4.73% 0.52mg	33% 3.6mg	11mg per day for Men 19-50 years
Water	2.07% 76.6g	21.3% 788g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Pan Fried Frozen Hash Brown Potatoes vs Broccoli:

• Raw Broccoli contains more Vitamin A, 3.4 times more Vitamin B1, 22.8 times more Vitamin B2, 1.8 times more Vitamin B3, 6.4 times more Vitamin B5, 4.8 times more Vitamin B6, 25.4 times more Vitamin B9, 85.8 times more Vitamin C, 2.3 times more Vitamin E and 36.2 times more Vitamin K than Pan Fried In Canola Oil Frozen Hash Brown Potatoes.
• Both Pan Fried In Canola Oil Frozen Hash Brown Potatoes as well as Raw Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Pan Fried Frozen Hash Brown Potatoes vs Broccoli:

• Raw Broccoli contains 17.8 times more Calcium, 2.7 times more Copper, 8.7 times more Iron, 4.8 times more Magnesium, 7.4 times more Manganese, 5.4 times more Phosphorus, 4.1 times more Potassium, 32.2 times more Selenium, 14.2 times more Sodium, 6.9 times more Zinc and 10.3 times more Water than Pan Fried In Canola Oil Frozen Hash Brown Potatoes.

Comparison of macro-nutrients per 300 calories:

• Pan Fried In Canola Oil Frozen Hash Brown Potatoes have 4.9 times more Fat, 1.3 times more Saturated Fat and 7.3 times more Omega 6 than Raw Broccoli.
• While Raw Broccoli contains 1.5 times more Carbohydrate, 40.6 times more Sugars, more Fructose, 5.2 times more Fiber and 6.9 times more Protein than Pan Fried In Canola Oil Frozen Hash Brown Potatoes.
• Both Pan Fried In Canola Oil Frozen Hash Brown Potatoes and Raw Broccoli have similar amounts of Energy and Omega 3 per 300 kcal.
• Both Pan Fried In Canola Oil Frozen Hash Brown Potatoes as well as Raw Broccoli have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.