Comparing Nutrients in 7 ounces Broccoli VS Refrigerated Hash Brown Potatoes

Macros Ratio

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

Macro Nutrients

	Broccoli	Refrigerated Hash Brown Potatoes	Recommended Dietary Allowance
Energy	2.33% 67.5kcal	5.75% 167kcal	2900kcal per day for Men 19-50 years
Fat	0.76% 0.73g	0.16% 0.16g	97g per day for Men 19-50 years
Saturated Fat	0.71% 0.23g	NA	32g per day for Men 19-50 years
Omega 3	7.8% 0.13g	NA	1.6g per day for Men 19-50 years
Omega 6	0.57% 0.097g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	10% 13g	29.2% 38g	130g per day for Men 19-50 years
Sugars	4.65% 3.37g	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	1.86% 1.35g	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	% 0.97g	% 1.07g	g per day for Men 19-50 years
Sucrose	% 0.2g	% 0g	g per day for Men 19-50 years
Fiber	13.6% 5.16g	9.4% 3.57g	38g per day for Men 19-50 years
Protein	10% 5.6g	6.2% 3.47g	56g per day for Men 19-50 years

Vitamins

	Broccoli	Refrigerated Hash Brown Potatoes	Recommended Dietary Allowance
Vitamin A	6.84% 61.5μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11.7% 0.14mg	4.47% 0.054mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18% 0.23mg	3.36% 0.044mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.93% 1.27mg	22% 3.53mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22.7% 1.14mg	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	31.3% 125μg	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	197% 177mg	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	10.3% 1.55mg	0.93% 0.14mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	168% 202μg	0.66% 0.79μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli	Refrigerated Hash Brown Potatoes	Recommended Dietary Allowance
Calcium	9.33% 93mg	1.2% 12mg	1000mg per day for Men 19-50 years
Copper	11% 0.097mg	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% 1.45mg	12% 0.95mg	8mg per day for Men 19-50 years
Magnesium	9.92% 41.7mg	8.98% 37.7mg	420mg per day for Men 19-50 years
Manganese	18% 0.42mg	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	18.7% 131mg	20% 139mg	700mg per day for Men 19-50 years
Potassium	18.4% 627mg	25% 843mg	3400mg per day for Men 19-50 years
Selenium	9.02% 4.96μg	10.5% 5.75μg	55μg per day for Men 19-50 years
Sodium	4.37% 65.5mg	5.56% 83.3mg	1500mg per day for Men 19-50 years
Zinc	7.4% 0.81mg	6.86% 0.75mg	11mg per day for Men 19-50 years
Water	4.8% 177g	4.17% 154g	3700g per day for Men 19-50 years

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

• Raw Broccoli has 2.6 times more Vitamin B1, 5.3 times more Vitamin B2, 18.2 times more Vitamin C, 11.1 times more Vitamin E and 254 times more Vitamin K than Unprepared Refrigerated Hash Brown Potatoes.
• While Unprepared Refrigerated Hash Brown Potatoes contain 2.8 times more Vitamin B3 and 1.5 times more Vitamin B6 than Raw Broccoli.
• Both Raw Broccoli and Unprepared Refrigerated Hash Brown Potatoes have similar amounts of Vitamin B5 per 7 oz.
• Both Raw Broccoli as well as Unprepared Refrigerated Hash Brown Potatoes have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

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

• Raw Broccoli has 7.8 times more Calcium, 1.5 times more Iron and 1.5 times more Manganese than Unprepared Refrigerated Hash Brown Potatoes.
• While Unprepared Refrigerated Hash Brown Potatoes contain 1.3 times more Copper, 1.3 times more Potassium and 1.3 times more Sodium than Raw Broccoli.
• Both Raw Broccoli and Unprepared Refrigerated Hash Brown Potatoes have similar amounts of Magnesium, Phosphorus, Selenium, Zinc and Water per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Raw Broccoli has 1.9 times more Sugars, 1.4 times more Fiber and 1.6 times more Protein than Unprepared Refrigerated Hash Brown Potatoes.
• While Unprepared Refrigerated Hash Brown Potatoes contain 2.5 times more Energy and 2.9 times more Carbohydrate than Raw Broccoli.
• Both Raw Broccoli as well as Unprepared Refrigerated Hash Brown Potatoes have insufficient amounts of Fat, Cholesterol, Fructose, Glucose and Sucrose in 7 oz.