Comparing Nutrients in 500 calories Refrigerated Hash Brown Potatoes VS Broccoli

Weight per 500 calories

• Refrigerated Hash Brown Potatoes: 595g
• Broccoli: 1471g

Refrigerated Hash Brown Potatoes have 2.5 times more energy per 100g than Broccoli. It has average energy density when compared to other foods. Raw Broccoli having low energy density.

Which food has more nutrients per 500 calories - Refrigerated Hash Brown Potatoes or Broccoli?

Macros Ratio

	Protein	Fat	Carbs
Refrigerated Hash Brown Potatoes	8%	1%	91%
Broccoli	27%	8%	65%

Macro Nutrients

	Refrigerated Hash Brown Potatoes	Broccoli	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	0.49% 0.48g	5.6% 5.44g	97g per day for Men 19-50 years
Saturated Fat	NA	5.24% 1.68g	32g per day for Men 19-50 years
Omega 3	NA	58% 0.93g	1.6g per day for Men 19-50 years
Omega 6	NA	4.24% 0.72g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	87.7% 114g	75% 98g	130g per day for Men 19-50 years
Sugars	7.47% 5.4g	34.5% 25g	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	2.96% 2.14g	13.8% 10g	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	% 3.2g	% 7.2g	g per day for Men 19-50 years
Sucrose	% 0g	% 1.47g	g per day for Men 19-50 years
Fiber	28% 10.7g	101% 38.2g	38g per day for Men 19-50 years
Protein	18.6% 10.4g	74% 41.5g	56g per day for Men 19-50 years

Vitamins

	Refrigerated Hash Brown Potatoes	Broccoli	Recommended Dietary Allowance
Vitamin A	NA	50.7% 456μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13.4% 0.16mg	87% 1.04mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10% 0.13mg	132% 1.72mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	66% 10.6mg	58.7% 9.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	66% 3.3mg	169% 8.43mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	118% 1.53mg	198% 2.57mg	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	NA	232% 926μg	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	32.4% 29mg	1458% 1312mg	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	2.78% 0.42mg	76.5% 11.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2% 2.4μg	1245% 1494μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Refrigerated Hash Brown Potatoes	Broccoli	Recommended Dietary Allowance
Calcium	3.57% 35.7mg	69% 691mg	1000mg per day for Men 19-50 years
Copper	41% 0.37mg	80% 0.72mg	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	35.7% 2.86mg	134% 10.7mg	8mg per day for Men 19-50 years
Magnesium	27% 113mg	73.5% 309mg	420mg per day for Men 19-50 years
Manganese	36.2% 0.83mg	134% 3.1mg	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	59.5% 417mg	139% 971mg	700mg per day for Men 19-50 years
Potassium	74.4% 2530mg	137% 4647mg	3400mg per day for Men 19-50 years
Selenium	31.4% 17.3μg	67% 36.8μg	55μg per day for Men 19-50 years
Sodium	16.7% 250mg	32.4% 485mg	1500mg per day for Men 19-50 years
Zinc	20.6% 2.26mg	55% 6.03mg	11mg per day for Men 19-50 years
Water	12.5% 463g	35.5% 1313g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Refrigerated Hash Brown Potatoes vs Broccoli:

• Raw Broccoli contains 6.5 times more Vitamin B1, 13.1 times more Vitamin B2, 2.6 times more Vitamin B5, 1.7 times more Vitamin B6, 45 times more Vitamin C, 27.5 times more Vitamin E and 627.5 times more Vitamin K than Unprepared Refrigerated Hash Brown Potatoes.
• Both Unprepared Refrigerated Hash Brown Potatoes and Raw Broccoli have similar amounts of Vitamin B3 per 500 kcal.
• Both Unprepared Refrigerated Hash Brown Potatoes as well as Raw Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Refrigerated Hash Brown Potatoes vs Broccoli:

• Raw Broccoli contains 19.4 times more Calcium, 2 times more Copper, 3.8 times more Iron, 2.7 times more Magnesium, 3.7 times more Manganese, 2.3 times more Phosphorus, 1.8 times more Potassium, 2.1 times more Selenium, 1.9 times more Sodium, 2.7 times more Zinc and 2.8 times more Water than Unprepared Refrigerated Hash Brown Potatoes.

Comparison of macro-nutrients per 500 calories:

• Raw Broccoli contains 11.4 times more Fat, 4.6 times more Sugars, 4.7 times more Fructose, 3.6 times more Fiber and 4 times more Protein than Unprepared Refrigerated Hash Brown Potatoes.
• Both Unprepared Refrigerated Hash Brown Potatoes and Raw Broccoli have similar amounts of Energy and Carbohydrate per 500 kcal.
• Both Unprepared Refrigerated Hash Brown Potatoes as well as Raw Broccoli have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.