Comparing Nutrients in 7 ounces Pan Fried Frozen Hash Brown Potatoes VS Cooked Chopped Frozen Broccoli

Macros Ratio

	Protein	Fat	Carbs
Pan Fried Frozen Hash Brown Potatoes	5%	46%	49%
Cooked Chopped Frozen Broccoli	36%	3%	61%

Macro Nutrients

	Pan Fried Frozen Hash Brown Potatoes	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Energy	15% 435kcal	1.9% 55.6kcal	2900kcal per day for Men 19-50 years
Fat	23.7% 23g	0.25% 0.24g	97g per day for Men 19-50 years
Saturated Fat	5.8% 1.85g	0.11% 0.036g	32g per day for Men 19-50 years
Omega 3	55% 0.88g	5.2% 0.083g	1.6g per day for Men 19-50 years
Omega 6	27% 4.6g	0.15% 0.026g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	43.5% 56.6g	8.17% 10.6g	130g per day for Men 19-50 years
Sugars	0.74% 0.54g	4.02% 2.9g	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	0% 0g	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	% 0.52g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	16.7% 6.35g	15.7% 5.95g	38g per day for Men 19-50 years
Protein	9.4% 5.26g	11% 6.15g	56g per day for Men 19-50 years

Vitamins

	Pan Fried Frozen Hash Brown Potatoes	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Vitamin A	0% 0μg	11.2% 101μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	22% 0.27mg	9.1% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.04% 0.065mg	12.4% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	28.7% 4.6mg	5.7% 0.91mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22.8% 1.14mg	11% 0.54mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	36% 0.47mg	20% 0.26mg	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	7.94% 31.8μg	27.8% 111μg	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	14.8% 13.3mg	88.4% 79.6mg	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	29% 4.35mg	17.5% 2.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	30% 36μg	146% 175μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pan Fried Frozen Hash Brown Potatoes	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Calcium	3.37% 33.7mg	6.55% 65.5mg	1000mg per day for Men 19-50 years
Copper	25.4% 0.23mg	7.5% 0.067mg	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	13.4% 1.07mg	15% 1.2mg	8mg per day for Men 19-50 years
Magnesium	13.2% 55.6mg	6.14% 25.8mg	420mg per day for Men 19-50 years
Manganese	16% 0.37mg	19.2% 0.44mg	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	22.4% 157mg	14% 97mg	700mg per day for Men 19-50 years
Potassium	29% 984mg	8.3% 282mg	3400mg per day for Men 19-50 years
Selenium	1.8% 0.99μg	2.53% 1.4μg	55μg per day for Men 19-50 years
Sodium	2% 29.8mg	1.46% 22mg	1500mg per day for Men 19-50 years
Zinc	6.86% 0.75mg	5.05% 0.56mg	11mg per day for Men 19-50 years
Water	3% 111g	4.87% 180g	3700g per day for Men 19-50 years

Nutrient Comparison: Pan Fried Frozen Hash Brown Potatoes VS Cooked Chopped Frozen Broccoli per 7 oz

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

Lets compare vitamin content per 7 ounces of Pan Fried Frozen Hash Brown Potatoes vs Cooked Chopped Frozen Broccoli:

• 7 ounces of Pan Fried Frozen Hash Brown Potatoes have 2.4 times more Vitamin B1, 5.1 times more Vitamin B3, 2.1 times more Vitamin B5, 1.8 times more Vitamin B6 and 1.7 times more Vitamin E than Cooked Chopped Frozen Broccoli.
• While 7 oz of Boiled Chopped Frozen Broccoli contain more Vitamin A, 2.5 times more Vitamin B2, 3.5 times more Vitamin B9, 6 times more Vitamin C and 4.9 times more Vitamin K than Pan Fried In Canola Oil Frozen Hash Brown Potatoes.
• 7 ounces of Pan Fried Frozen Hash Brown Potatoes have insufficient amounts of Vitamin A
• Both Pan Fried In Canola Oil Frozen Hash Brown Potatoes as well as Boiled Chopped Frozen Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Pan Fried Frozen Hash Brown Potatoes vs Cooked Chopped Frozen Broccoli:

• 7 ounces of Pan Fried Frozen Hash Brown Potatoes have 3.4 times more Copper, 2.2 times more Magnesium, 1.6 times more Phosphorus, 3.5 times more Potassium and 1.4 times more Zinc than Cooked Chopped Frozen Broccoli.
• While 7 oz of Boiled Chopped Frozen Broccoli contain 1.9 times more Calcium and 1.6 times more Water than Pan Fried In Canola Oil Frozen Hash Brown Potatoes.
• Both Pan Fried Frozen Hash Brown Potatoes and Cooked Chopped Frozen Broccoli contain similar levels of Iron and Manganese per seven ounces.
• 7 ounces of Pan Fried Frozen Hash Brown Potatoes lack sufficient amounts of Calcium
• Both Pan Fried In Canola Oil Frozen Hash Brown Potatoes as well as Boiled Chopped Frozen Broccoli lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Pan Fried Frozen Hash Brown Potatoes have 7.8 times more Energy, 96.6 times more Fat, 51.9 times more Saturated Fat, 10.6 times more Omega 3, 178.3 times more Omega 6 and 5.3 times more Carbohydrate than Cooked Chopped Frozen Broccoli.
• While 7 oz of Boiled Chopped Frozen Broccoli contain 5.4 times more Sugars than Pan Fried In Canola Oil Frozen Hash Brown Potatoes.
• Both Pan Fried Frozen Hash Brown Potatoes and Cooked Chopped Frozen Broccoli offer comparable quantities of Fiber and Protein per seven ounces.
• 7 ounces of Cooked Chopped Frozen Broccoli provide inadequate amounts of Energy and Omega 6