Comparing Nutrients in 7 ounces Frozen Chopped Broccoli VS Pan-fried Refrigerated Hash Brown Potatoes

Macros Ratio

	Protein	Fat	Carbs
Frozen Chopped Broccoli	34%	8%	58%
Pan-fried Refrigerated Hash Brown Potatoes	5%	38%	57%

Macro Nutrients

	Frozen Chopped Broccoli	Pan-fried Refrigerated Hash Brown Potatoes	Recommended Dietary Allowance
Energy	1.78% 51.6kcal	16.6% 480kcal	2900kcal per day for Men 19-50 years
Fat	0.59% 0.58g	21% 20.4g	97g per day for Men 19-50 years
Saturated Fat	0.27% 0.087g	5% 1.6g	32g per day for Men 19-50 years
Omega 3	13% 0.21g	98% 1.56g	1.6g per day for Men 19-50 years
Omega 6	0.36% 0.062g	24% 4.1g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	7.3% 9.5g	52% 67.5g	130g per day for Men 19-50 years
Sugars	3.7% 2.68g	3.18% 2.3g	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	2.27% 1.65g	1.23% 0.89g	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	% 1.5g	% 1.2g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	15.7% 5.95g	19% 7.14g	38g per day for Men 19-50 years
Protein	9.96% 5.58g	11.5% 6.43g	56g per day for Men 19-50 years

Vitamins

	Frozen Chopped Broccoli	Pan-fried Refrigerated Hash Brown Potatoes	Recommended Dietary Allowance
Vitamin A	11.5% 103μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.76% 0.11mg	4.47% 0.054mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14.7% 0.19mg	7.63% 0.099mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.83% 0.93mg	39.6% 6.34mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11% 0.55mg	29% 1.46mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	20% 0.26mg	55.4% 0.72mg	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	33.2% 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	124% 112mg	5.95% 5.36mg	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	16% 2.42mg	22.2% 3.33mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	134% 161μg	32.4% 39μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Chopped Broccoli	Pan-fried Refrigerated Hash Brown Potatoes	Recommended Dietary Allowance
Calcium	11% 111mg	2% 20mg	1000mg per day for Men 19-50 years
Copper	8.38% 0.075mg	23.6% 0.21mg	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	20% 1.6mg	18.4% 1.47mg	8mg per day for Men 19-50 years
Magnesium	8.5% 35.7mg	15% 63.5mg	420mg per day for Men 19-50 years
Manganese	25.4% 0.58mg	19.4% 0.45mg	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	14% 99mg	34.6% 242mg	700mg per day for Men 19-50 years
Potassium	12.4% 421mg	41% 1397mg	3400mg per day for Men 19-50 years
Selenium	10% 5.56μg	NA	55μg per day for Men 19-50 years
Sodium	3.18% 47.6mg	10% 153mg	1500mg per day for Men 19-50 years
Zinc	8.66% 0.95mg	11.4% 1.25mg	11mg per day for Men 19-50 years
Water	4.9% 181g	2.7% 100g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Chopped Broccoli VS Pan-fried Refrigerated Hash Brown Potatoes per 7 oz

Compare the macro and micronutrient content in 7 oz of Frozen Chopped Broccoli versus 7 oz of Pan-fried Refrigerated Hash Brown Potatoes to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Frozen Chopped Broccoli vs Pan-fried Refrigerated Hash Brown Potatoes:

• 7 ounces of Frozen Chopped Broccoli have 2 times more Vitamin B1, 1.9 times more Vitamin B2, 20.9 times more Vitamin C and 4.1 times more Vitamin K than Pan-fried Refrigerated Hash Brown Potatoes.
• While 7 oz of Refrigerated Hash Brown Potatoes, Pan-fried In Canola Oil contain 6.8 times more Vitamin B3, 2.6 times more Vitamin B5, 2.8 times more Vitamin B6 and 1.4 times more Vitamin E than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli, Unprepared as well as Refrigerated Hash Brown Potatoes, Pan-fried In Canola Oil have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Frozen Chopped Broccoli vs Pan-fried Refrigerated Hash Brown Potatoes:

• 7 ounces of Frozen Chopped Broccoli have 5.6 times more Calcium, 1.3 times more Manganese and 1.8 times more Water than Pan-fried Refrigerated Hash Brown Potatoes.
• While 7 oz of Refrigerated Hash Brown Potatoes, Pan-fried In Canola Oil contain 2.8 times more Copper, 1.8 times more Magnesium, 2.4 times more Phosphorus, 3.3 times more Potassium, 3.2 times more Sodium and 1.3 times more Zinc than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli and Pan-fried Refrigerated Hash Brown Potatoes contain similar levels of Iron per seven ounces.
• 7 ounces of Pan-fried Refrigerated Hash Brown Potatoes lack sufficient amounts of Calcium

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Refrigerated Hash Brown Potatoes, Pan-fried In Canola Oil contain 9.3 times more Energy, 35.5 times more Fat, 18.3 times more Saturated Fat, 7.5 times more Omega 3, 66.5 times more Omega 6 and 7.1 times more Carbohydrate than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli and Pan-fried Refrigerated Hash Brown Potatoes offer comparable quantities of Fiber and Protein per seven ounces.
• 7 ounces of Frozen Chopped Broccoli provide inadequate amounts of Energy and Omega 6