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

Macros Ratio

	Protein	Fat	Carbs
Pan Fried Frozen Hash Brown Potatoes	5%	46%	49%
Broccoli	27%	8%	65%

Macro Nutrients

	Pan Fried Frozen Hash Brown Potatoes	Broccoli	Recommended Dietary Allowance
Energy	15% 435kcal	2.33% 67.5kcal	2900kcal per day for Men 19-50 years
Fat	23.7% 23g	0.76% 0.73g	97g per day for Men 19-50 years
Saturated Fat	5.8% 1.85g	0.71% 0.23g	32g per day for Men 19-50 years
Omega 3	55% 0.88g	7.8% 0.13g	1.6g per day for Men 19-50 years
Omega 6	27% 4.6g	0.57% 0.097g	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	10% 13g	130g per day for Men 19-50 years
Sugars	0.74% 0.54g	4.65% 3.37g	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	1.86% 1.35g	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	% 0.97g	g per day for Men 19-50 years
Sucrose	% 0g	% 0.2g	g per day for Men 19-50 years
Fiber	16.7% 6.35g	13.6% 5.16g	38g per day for Men 19-50 years
Protein	9.4% 5.26g	10% 5.6g	56g per day for Men 19-50 years

Vitamins

	Pan Fried Frozen Hash Brown Potatoes	Broccoli	Recommended Dietary Allowance
Vitamin A	0% 0μg	6.84% 61.5μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	22% 0.27mg	11.7% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.04% 0.065mg	18% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	28.7% 4.6mg	7.93% 1.27mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22.8% 1.14mg	22.7% 1.14mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	36% 0.47mg	26.7% 0.35mg	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	31.3% 125μg	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	197% 177mg	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	10.3% 1.55mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	30% 36μg	168% 202μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pan Fried Frozen Hash Brown Potatoes	Broccoli	Recommended Dietary Allowance
Calcium	3.37% 33.7mg	9.33% 93mg	1000mg per day for Men 19-50 years
Copper	25.4% 0.23mg	11% 0.097mg	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	18% 1.45mg	8mg per day for Men 19-50 years
Magnesium	13.2% 55.6mg	9.92% 41.7mg	420mg per day for Men 19-50 years
Manganese	16% 0.37mg	18% 0.42mg	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	18.7% 131mg	700mg per day for Men 19-50 years
Potassium	29% 984mg	18.4% 627mg	3400mg per day for Men 19-50 years
Selenium	1.8% 0.99μg	9.02% 4.96μg	55μg per day for Men 19-50 years
Sodium	2% 29.8mg	4.37% 65.5mg	1500mg per day for Men 19-50 years
Zinc	6.86% 0.75mg	7.4% 0.81mg	11mg per day for Men 19-50 years
Water	3% 111g	4.8% 177g	3700g per day for Men 19-50 years

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

• Pan Fried In Canola Oil Frozen Hash Brown Potatoes have 1.9 times more Vitamin B1, 3.6 times more Vitamin B3, 1.3 times more Vitamin B6 and 2.8 times more Vitamin E than Raw Broccoli.
• While Raw Broccoli contains more Vitamin A, 3.5 times more Vitamin B2, 3.9 times more Vitamin B9, 13.3 times more Vitamin C and 5.6 times more Vitamin K than Pan Fried In Canola Oil Frozen Hash Brown Potatoes.
• Both Pan Fried In Canola Oil Frozen Hash Brown Potatoes and Raw Broccoli have similar amounts of Vitamin B5 per 7 oz.
• Both Pan Fried In Canola Oil Frozen Hash Brown Potatoes as well as Raw Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

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

• Pan Fried In Canola Oil Frozen Hash Brown Potatoes have 2.3 times more Copper, 1.3 times more Magnesium and 1.6 times more Potassium than Raw Broccoli.
• While Raw Broccoli contains 2.8 times more Calcium, 1.4 times more Iron, 5 times more Selenium, 2.2 times more Sodium and 1.6 times more Water than Pan Fried In Canola Oil Frozen Hash Brown Potatoes.
• Both Pan Fried In Canola Oil Frozen Hash Brown Potatoes and Raw Broccoli have similar amounts of Manganese, Phosphorus and Zinc per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Pan Fried In Canola Oil Frozen Hash Brown Potatoes have 6.4 times more Energy, 31.3 times more Fat, 8.2 times more Saturated Fat, 7.1 times more Omega 3, 47.3 times more Omega 6, 4.3 times more Carbohydrate and 1.2 times more Fiber than Raw Broccoli.
• While Raw Broccoli contains 6.3 times more Sugars than Pan Fried In Canola Oil Frozen Hash Brown Potatoes.
• Both Pan Fried In Canola Oil Frozen Hash Brown Potatoes and Raw Broccoli have similar amounts of Protein per 7 oz.
• Both Pan Fried In Canola Oil Frozen Hash Brown Potatoes as well as Raw Broccoli have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 7 oz.