Comparing Nutrients in 5 ounces Frozen Broccoli Spears VS Refrigerated Hash Brown Potatoes

Macros Ratio

	Protein	Fat	Carbs
Frozen Broccoli Spears	33%	8%	59%
Refrigerated Hash Brown Potatoes	8%	1%	91%

Macro Nutrients

	Frozen Broccoli Spears	Refrigerated Hash Brown Potatoes	Recommended Dietary Allowance
Energy	1.4% 41kcal	4.1% 119kcal	2900kcal per day for Men 19-50 years
Fat	0.5% 0.48g	0.12% 0.11g	97g per day for Men 19-50 years
Saturated Fat	0.23% 0.074g	NA	32g per day for Men 19-50 years
Omega 3	11% 0.18g	NA	1.6g per day for Men 19-50 years
Omega 6	0.31% 0.052g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	5.83% 7.6g	21% 27g	130g per day for Men 19-50 years
Sugars	2.87% 2.1g	1.78% 1.3g	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	NA	0.7% 0.51g	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	NA	% 0.77g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	11% 4.25g	6.7% 2.55g	38g per day for Men 19-50 years
Protein	7.75% 4.34g	4.43% 2.5g	56g per day for Men 19-50 years

Vitamins

	Frozen Broccoli Spears	Refrigerated Hash Brown Potatoes	Recommended Dietary Allowance
Vitamin A	8.98% 80.8μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.5% 0.1mg	3.2% 0.038mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.4% 0.16mg	2.4% 0.031mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.1% 0.65mg	15.7% 2.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.86% 0.34mg	15.7% 0.79mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	19% 0.25mg	28% 0.36mg	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	33.3% 133μg	NA	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	108% 97mg	7.7% 6.95mg	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	12.8% 1.9mg	0.66% 0.099mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	120% 144μg	0.47% 0.57μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Broccoli Spears	Refrigerated Hash Brown Potatoes	Recommended Dietary Allowance
Calcium	5.8% 58mg	0.85% 8.5mg	1000mg per day for Men 19-50 years
Copper	5.67% 0.051mg	9.76% 0.088mg	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	12.8% 1.02mg	8.5% 0.68mg	8mg per day for Men 19-50 years
Magnesium	5.4% 22.7mg	6.4% 27mg	420mg per day for Men 19-50 years
Manganese	15.8% 0.36mg	8.63% 0.2mg	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	12% 83.6mg	14% 99mg	700mg per day for Men 19-50 years
Potassium	10.4% 354mg	17.7% 602mg	3400mg per day for Men 19-50 years
Selenium	4.9% 2.7μg	7.47% 4.1μg	55μg per day for Men 19-50 years
Sodium	1.6% 24mg	3.97% 59.5mg	1500mg per day for Men 19-50 years
Zinc	4.4% 0.48mg	4.9% 0.54mg	11mg per day for Men 19-50 years
Water	3.47% 128g	3% 110g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Broccoli Spears VS Refrigerated Hash Brown Potatoes per 5 oz

Compare the macro and micronutrient content in 5 oz of Frozen Broccoli Spears versus 5 oz of Refrigerated Hash Brown Potatoes to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Frozen Broccoli Spears vs Refrigerated Hash Brown Potatoes:

• 5 ounces of Frozen Broccoli Spears have 2.7 times more Vitamin B1, 5.2 times more Vitamin B2, 13.9 times more Vitamin C, 19.3 times more Vitamin E and 253.5 times more Vitamin K than Refrigerated Hash Brown Potatoes.
• While 5 oz of Unprepared Refrigerated Hash Brown Potatoes contain 3.8 times more Vitamin B3, 2.3 times more Vitamin B5 and 1.5 times more Vitamin B6 than Frozen Broccoli Spears.
• 5 ounces of Refrigerated Hash Brown Potatoes have insufficient amounts of Vitamin B2, Vitamin E and Vitamin K
• Both Frozen Broccoli Spears as well as Unprepared Refrigerated Hash Brown Potatoes have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Frozen Broccoli Spears vs Refrigerated Hash Brown Potatoes:

• 5 ounces of Frozen Broccoli Spears have 6.8 times more Calcium, 1.5 times more Iron and 1.8 times more Manganese than Refrigerated Hash Brown Potatoes.
• While 5 oz of Unprepared Refrigerated Hash Brown Potatoes contain 1.7 times more Copper, 1.7 times more Potassium, 1.5 times more Selenium and 2.5 times more Sodium than Frozen Broccoli Spears.
• Both Frozen Broccoli Spears and Refrigerated Hash Brown Potatoes contain similar levels of Magnesium, Phosphorus, Zinc and Water per five ounces.
• 5 ounces of Refrigerated Hash Brown Potatoes lack sufficient amounts of Calcium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Frozen Broccoli Spears have 1.6 times more Sugars, 1.7 times more Fiber and 1.7 times more Protein than Refrigerated Hash Brown Potatoes.
• While 5 oz of Unprepared Refrigerated Hash Brown Potatoes contain 2.9 times more Energy and 3.6 times more Carbohydrate than Frozen Broccoli Spears.
• 5 ounces of Frozen Broccoli Spears provide inadequate amounts of Energy