Comparing Nutrients in 7 ounces Broccoli VS Frozen Hash Brown Potatoes

Macros Ratio

	Protein	Fat	Carbs
Broccoli	27%	8%	65%
Frozen Hash Brown Potatoes	10%	7%	83%

Macro Nutrients

	Broccoli	Frozen Hash Brown Potatoes	Recommended Dietary Allowance
Energy	2.33% 67.5kcal	5.6% 163kcal	2900kcal per day for Men 19-50 years
Fat	0.76% 0.73g	1.27% 1.23g	97g per day for Men 19-50 years
Saturated Fat	0.71% 0.23g	1% 0.32g	32g per day for Men 19-50 years
Omega 3	7.8% 0.13g	7.94% 0.13g	1.6g per day for Men 19-50 years
Omega 6	0.57% 0.097g	2.35% 0.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	10% 13g	27% 35g	130g per day for Men 19-50 years
Sugars	4.65% 3.37g	NA	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	1.86% 1.35g	NA	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	% 0.97g	NA	g per day for Men 19-50 years
Sucrose	% 0.2g	NA	g per day for Men 19-50 years
Fiber	13.6% 5.16g	7.3% 2.78g	38g per day for Men 19-50 years
Protein	10% 5.6g	7.3% 4.1g	56g per day for Men 19-50 years

Vitamins

	Broccoli	Frozen Hash Brown Potatoes	Recommended Dietary Allowance
Vitamin A	6.84% 61.5μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11.7% 0.14mg	16% 0.19mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18% 0.23mg	2.14% 0.028mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.93% 1.27mg	20.6% 3.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22.7% 1.14mg	13% 0.64mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	26.7% 0.35mg	13.3% 0.17mg	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	31.3% 125μg	2% 7.94μg	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	197% 177mg	18% 16.3mg	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	10.3% 1.55mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	168% 202μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli	Frozen Hash Brown Potatoes	Recommended Dietary Allowance
Calcium	9.33% 93mg	2% 20mg	1000mg per day for Men 19-50 years
Copper	11% 0.097mg	22% 0.2mg	0.9mg per day for Men 19-50 years
Fluoride	NA	2.17% 86.7μg	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% 1.45mg	24.3% 1.94mg	8mg per day for Men 19-50 years
Magnesium	9.92% 41.7mg	5.2% 22mg	420mg per day for Men 19-50 years
Manganese	18% 0.42mg	12.6% 0.29mg	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	18.7% 131mg	13.3% 93mg	700mg per day for Men 19-50 years
Potassium	18.4% 627mg	16.6% 566mg	3400mg per day for Men 19-50 years
Selenium	9.02% 4.96μg	1.1% 0.6μg	55μg per day for Men 19-50 years
Sodium	4.37% 65.5mg	2.9% 43.7mg	1500mg per day for Men 19-50 years
Zinc	7.4% 0.81mg	3.8% 0.42mg	11mg per day for Men 19-50 years
Water	4.8% 177g	4.23% 156g	3700g per day for Men 19-50 years

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

• Raw Broccoli has more Vitamin A, 8.4 times more Vitamin B2, 1.8 times more Vitamin B5, 2 times more Vitamin B6, 15.8 times more Vitamin B9 and 10.9 times more Vitamin C than Unprepared Frozen Hash Brown Potatoes.
• While Unprepared Frozen Hash Brown Potatoes contain 1.4 times more Vitamin B1 and 2.6 times more Vitamin B3 than Raw Broccoli.
• Both Raw Broccoli as well as Unprepared Frozen Hash Brown Potatoes have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

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

• Raw Broccoli has 4.7 times more Calcium, 1.9 times more Magnesium, 1.4 times more Manganese, 1.4 times more Phosphorus, 8.3 times more Selenium, 1.5 times more Sodium and 2 times more Zinc than Unprepared Frozen Hash Brown Potatoes.
• While Unprepared Frozen Hash Brown Potatoes contain 2 times more Copper and 1.3 times more Iron than Raw Broccoli.
• Both Raw Broccoli and Unprepared Frozen Hash Brown Potatoes have similar amounts of Potassium and Water per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Raw Broccoli has 1.9 times more Fiber and 1.4 times more Protein than Unprepared Frozen Hash Brown Potatoes.
• While Unprepared Frozen Hash Brown Potatoes contain 2.4 times more Energy, 4.1 times more Omega 6 and 2.7 times more Carbohydrate than Raw Broccoli.
• Both Raw Broccoli and Unprepared Frozen Hash Brown Potatoes have similar amounts of Omega 3 per 7 oz.
• Both Raw Broccoli as well as Unprepared Frozen Hash Brown Potatoes have insufficient amounts of Fat, Glucose and Sucrose in 7 oz.