Comparing Nutrients in 7 ounces Hash Brown Potatoes VS Boiled Broccoli

Macros Ratio

	Protein	Fat	Carbs
Hash Brown Potatoes	5%	43%	52%
Boiled Broccoli	23%	9%	68%

Macro Nutrients

	Hash Brown Potatoes	Boiled Broccoli	Recommended Dietary Allowance
Energy	18% 526kcal	2.4% 69.5kcal	2900kcal per day for Men 19-50 years
Fat	25.6% 25g	0.84% 0.81g	97g per day for Men 19-50 years
Saturated Fat	11.7% 3.74g	0.49% 0.16g	32g per day for Men 19-50 years
Omega 3	42% 0.67g	14.8% 0.24g	1.6g per day for Men 19-50 years
Omega 6	51% 8.66g	0.6% 0.1g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	53.6% 69.7g	11% 14.2g	130g per day for Men 19-50 years
Sugars	4.08% 2.96g	3.8% 2.76g	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	1.42% 1.03g	2.03% 1.47g	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	% 1.27g	% 0.97g	g per day for Men 19-50 years
Sucrose	% 0.65g	% 0.16g	g per day for Men 19-50 years
Fiber	16.7% 6.35g	17.2% 6.55g	38g per day for Men 19-50 years
Protein	10.6% 5.95g	8.43% 4.72g	56g per day for Men 19-50 years

Vitamins

	Hash Brown Potatoes	Boiled Broccoli	Recommended Dietary Allowance
Vitamin A	0% 0μg	17% 153μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	28.4% 0.34mg	10.4% 0.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.04% 0.065mg	18.8% 0.24mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	28.6% 4.57mg	6.86% 1.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	35.4% 1.77mg	24.4% 1.22mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	72% 0.94mg	30.5% 0.4mg	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	53.6% 214μg	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	28.7% 25.8mg	143% 129mg	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	0.13% 0.02mg	19% 2.88mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6.1% 7.34μg	233% 280μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Hash Brown Potatoes	Boiled Broccoli	Recommended Dietary Allowance
Calcium	2.78% 27.8mg	7.94% 79.4mg	1000mg per day for Men 19-50 years
Copper	64.6% 0.58mg	13.5% 0.12mg	0.9mg per day for Men 19-50 years
Fluoride	0% 0μg	0.2% 7.94μg	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	13.6% 1.1mg	16.6% 1.33mg	8mg per day for Men 19-50 years
Magnesium	16.5% 69.5mg	9.92% 41.7mg	420mg per day for Men 19-50 years
Manganese	21.3% 0.49mg	16.7% 0.38mg	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	20% 139mg	19% 133mg	700mg per day for Men 19-50 years
Potassium	33.6% 1143mg	17% 581mg	3400mg per day for Men 19-50 years
Selenium	1.8% 0.99μg	5.77% 3.18μg	55μg per day for Men 19-50 years
Sodium	45.2% 679mg	5.42% 81.4mg	1500mg per day for Men 19-50 years
Zinc	8.48% 0.93mg	8.1% 0.89mg	11mg per day for Men 19-50 years
Water	2.53% 94g	4.8% 177g	3700g per day for Men 19-50 years

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

• Home prepared Hash Brown Potatoes have 2.7 times more Vitamin B1, 4.2 times more Vitamin B3, 1.4 times more Vitamin B5 and 2.4 times more Vitamin B6 than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains more Vitamin A, 3.7 times more Vitamin B2, 6.8 times more Vitamin B9, 5 times more Vitamin C, 145 times more Vitamin E and 38.1 times more Vitamin K than Home prepared Hash Brown Potatoes.
• Both Home prepared Hash Brown Potatoes as well as Boiled and Drained Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

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

• Home prepared Hash Brown Potatoes have 4.8 times more Copper, 1.7 times more Magnesium, 1.3 times more Manganese, 2 times more Potassium and 8.3 times more Sodium than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 2.9 times more Calcium, 3.2 times more Selenium and 1.9 times more Water than Home prepared Hash Brown Potatoes.
• Both Home prepared Hash Brown Potatoes and Boiled and Drained Broccoli have similar amounts of Iron, Phosphorus and Zinc per 7 oz.
• Both Home prepared Hash Brown Potatoes as well as Boiled and Drained Broccoli have insufficient amounts of Fluoride in 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Home prepared Hash Brown Potatoes have 7.6 times more Energy, 30.5 times more Fat, 23.8 times more Saturated Fat, 2.8 times more Omega 3, 85.6 times more Omega 6, 4.9 times more Carbohydrate and 1.3 times more Protein than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 1.4 times more Fructose than Home prepared Hash Brown Potatoes.
• Both Home prepared Hash Brown Potatoes and Boiled and Drained Broccoli have similar amounts of Sugars and Fiber per 7 oz.
• Both Home prepared Hash Brown Potatoes as well as Boiled and Drained Broccoli have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.