Comparing Nutrients in 7 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	2% 57.5kcal	5.75% 167kcal	2900kcal per day for Men 19-50 years
Fat	0.7% 0.67g	0.16% 0.16g	97g per day for Men 19-50 years
Saturated Fat	0.32% 0.1g	NA	32g per day for Men 19-50 years
Omega 3	15.5% 0.25g	NA	1.6g per day for Men 19-50 years
Omega 6	0.43% 0.073g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	8.17% 10.6g	29.2% 38g	130g per day for Men 19-50 years
Sugars	4.02% 2.9g	2.5% 1.8g	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	0.99% 0.71g	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	% 1.07g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	15.7% 5.95g	9.4% 3.57g	38g per day for Men 19-50 years
Protein	11% 6.07g	6.2% 3.47g	56g per day for Men 19-50 years

Vitamins

	Frozen Broccoli Spears	Refrigerated Hash Brown Potatoes	Recommended Dietary Allowance
Vitamin A	12.6% 113μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12% 0.14mg	4.47% 0.054mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.4% 0.23mg	3.36% 0.044mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.73% 0.92mg	22% 3.53mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.6% 0.48mg	22% 1.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	26.7% 0.35mg	39.2% 0.51mg	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	46.6% 187μg	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	151% 136mg	11% 9.72mg	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	18% 2.68mg	0.93% 0.14mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	168% 201μg	0.66% 0.79μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Broccoli Spears	Refrigerated Hash Brown Potatoes	Recommended Dietary Allowance
Calcium	8.14% 81.4mg	1.2% 12mg	1000mg per day for Men 19-50 years
Copper	7.94% 0.071mg	13.7% 0.12mg	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	18% 1.43mg	12% 0.95mg	8mg per day for Men 19-50 years
Magnesium	7.56% 31.8mg	8.98% 37.7mg	420mg per day for Men 19-50 years
Manganese	22% 0.51mg	12% 0.28mg	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	16.7% 117mg	20% 139mg	700mg per day for Men 19-50 years
Potassium	14.6% 496mg	25% 843mg	3400mg per day for Men 19-50 years
Selenium	6.86% 3.77μg	10.5% 5.75μg	55μg per day for Men 19-50 years
Sodium	2.25% 33.7mg	5.56% 83.3mg	1500mg per day for Men 19-50 years
Zinc	6.13% 0.67mg	6.86% 0.75mg	11mg per day for Men 19-50 years
Water	4.86% 180g	4.17% 154g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Broccoli Spears VS Refrigerated Hash Brown Potatoes per 7 oz

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

Lets compare vitamin content per 7 ounces of Frozen Broccoli Spears vs Refrigerated Hash Brown Potatoes:

• 7 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 7 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.
• 7 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 seven ounces.

Comparing minerals per 7 ounces for Frozen Broccoli Spears vs Refrigerated Hash Brown Potatoes:

• 7 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 7 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 seven ounces.
• 7 ounces of Refrigerated Hash Brown Potatoes lack sufficient amounts of Calcium

Comparison of macro-nutrients per 7 ounces:

• 7 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 7 oz of Unprepared Refrigerated Hash Brown Potatoes contain 2.9 times more Energy and 3.6 times more Carbohydrate than Frozen Broccoli Spears.
• 7 ounces of Frozen Broccoli Spears provide inadequate amounts of Energy