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Comparing Nutrients in 100 grams Pan-fried Refrigerated Hash Brown PotatoesVS Broccoli

Macros Ratio

Protein Fat Carbs

Pan-fried Refrigerated Hash Brown Potatoes
5%
38%
57%
Broccoli
27%
8%
65%
100 g ▼

Macro Nutrients

8.34%242kcal
Energy
1.17%34kcal
242 kcalvs34 kcal
Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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10.6%10.3g
Fat
0.38%0.37g
10.3 gvs0.37 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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2.5%0.81g
Saturated Fat
0.36%0.11g
0.81 gvs0.11 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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49%0.79g
Omega 3
3.94%0.063g
0.79 gvs0.063 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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12%2.06g
Omega 6
0.29%0.049g
2.06 gvs0.049 g
Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg
Cholesterol
0%0mg
0 mgvs0 mg
Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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26%34g
Carbohydrate
5.1%6.64g
34 gvs6.64 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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1.6%1.16g
Sugars
2.34%1.7g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
1.16 gvs1.7 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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0.62%0.45g
Fructose
0.94%0.68g
≤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]
0.45 gvs0.68 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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%0.61g
Glucose
%0.49g
0.61 gvs0.49 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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%0g
Sucrose
%0.1g
0 gvs0.1 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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9.47%3.6g
Fiber
6.84%2.6g
3.6 gvs2.6 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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5.8%3.24g
Protein
5.04%2.82g
3.24 gvs2.82 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

NA
Vitamin A
3.44%31μg
RAE, retinol activity equivalents
NA μgvs31 μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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2.25%0.027mg
Vitamin B1
5.9%0.071mg
Thiamine
0.027 mgvs0.071 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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3.85%0.05mg
Vitamin B2
9%0.12mg
Riboflavin
0.05 mgvs0.12 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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20%3.2mg
Vitamin B3
4%0.64mg
Niacin, nicotinic acid, niacinamide
3.2 mgvs0.64 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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14.7%0.74mg
Vitamin B5
11.5%0.57mg
Pantothenic acid
0.74 mgvs0.57 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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28%0.36mg
Vitamin B6
13.5%0.18mg
Pyridoxine
0.36 mgvs0.18 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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NA
Vitamin B7
NA
Biotin
NA μgvsNA μg
Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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NA
Vitamin B9
15.8%63μg
Folates and Folic Acid
NA μgvs63 μg
Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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0%0μg
Vitamin B12
0%0μg
Cobalamin
0 μgvs0 μg
Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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3%2.7mg
Vitamin C
99%89.2mg
Ascorbic acid
2.7 mgvs89.2 mg
Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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0%0IU
Vitamin D
0%0IU
Calciferol, cholecalciferol, ergocalciferol
0 IUvs0 IU
Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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11.2%1.68mg
Vitamin E
5.2%0.78mg
Tocopherols and Tocotrienols
1.68 mgvs0.78 mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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16.3%19.6μg
Vitamin K
84.7%102μg
Phytomenadione or phylloquinone
19.6 μgvs102 μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

1%10mg
Calcium
4.7%47mg
10 mgvs47 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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12%0.11mg
Copper
5.44%0.049mg
0.11 mgvs0.049 mg
Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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NA
Fluoride
NA
Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
NA μgvsNA μg
Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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9.25%0.74mg
Iron
9.13%0.73mg
0.74 mgvs0.73 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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7.6%32mg
Magnesium
5%21mg
32 mgvs21 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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9.8%0.23mg
Manganese
9.13%0.21mg
0.23 mgvs0.21 mg
Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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NA
Molybdenum
NA
Molybdenum is an essential trace element that is naturally present in many foods [RDA]
NA μgvsNA μg
Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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17.4%122mg
Phosphorus
9.43%66mg
122 mgvs66 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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20.7%704mg
Potassium
9.3%316mg
704 mgvs316 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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NA
Selenium
4.55%2.5μg
NA μgvs2.5 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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5.13%77mg
Sodium
2.2%33mg
77 mgvs33 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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5.73%0.63mg
Zinc
3.73%0.41mg
0.63 mgvs0.41 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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1.37%50.6g
Water
2.4%89.3g
50.6 gvs89.3 g
Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 100 grams of Pan-fried Refrigerated Hash Brown Potatoes vs Broccoli:
Comparing minerals per 100 grams for Pan-fried Refrigerated Hash Brown Potatoes vs Broccoli:
Comparison of macro-nutrients per 100 grams:



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