Comparing Nutrients in 100 calories Broccoli VS Potato Flour

Weight per 100 calories

• Broccoli: 294g
• Potato Flour: 28g

Potato Flour has 10.5 times more energy per unit of mass than Raw Broccoli, which is high in comparison to other foods. Broccoli having low energy density.

Which food has more nutrients per 100 calories - Broccoli or Potato Flour?

Macros Ratio

	Protein	Fat	Carbs
Broccoli	27%	8%	65%
Potato Flour	8%	1%	91%

Macro Nutrients

	Broccoli	Potato Flour	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	1.12% 1.1g	0.098% 0.095g	97g per day for Men 19-50 years
Saturated Fat	1.05% 0.34g	0.079% 0.025g	32g per day for Men 19-50 years
Omega 3	11.6% 0.19g	0.61% 0.01g	1.6g per day for Men 19-50 years
Omega 6	0.85% 0.14g	0.18% 0.031g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	15% 19.5g	18% 23.3g	130g per day for Men 19-50 years
Sugars	6.9% 5g	1.36% 0.99g	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	2.76% 2g	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	% 1.44g	NA	g per day for Men 19-50 years
Sucrose	% 0.29g	NA	g per day for Men 19-50 years
Fiber	20% 7.65g	4.35% 1.65g	38g per day for Men 19-50 years
Protein	15% 8.3g	3.45% 1.93g	56g per day for Men 19-50 years

Vitamins

	Broccoli	Potato Flour	Recommended Dietary Allowance
Vitamin A	10% 91μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	17.4% 0.21mg	5.32% 0.064mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	26.5% 0.34mg	1.1% 0.014mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.7% 1.88mg	6.14% 0.98mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	33.7% 1.7mg	2.66% 0.13mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	39.6% 0.51mg	16.6% 0.22mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	0.91% 0.27μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	46.3% 185μg	1.75% 7μg	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	292% 262mg	1.2% 1.06mg	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	15.3% 2.3mg	0.47% 0.07mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	249% 299μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli	Potato Flour	Recommended Dietary Allowance
Calcium	14% 138mg	1.82% 18.2mg	1000mg per day for Men 19-50 years
Copper	16% 0.14mg	6.13% 0.055mg	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	27% 2.15mg	4.83% 0.39mg	8mg per day for Men 19-50 years
Magnesium	14.7% 61.8mg	4.34% 18.2mg	420mg per day for Men 19-50 years
Manganese	27% 0.62mg	3.8% 0.088mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	11.8% 5.3μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	27.7% 194mg	6.72% 47mg	700mg per day for Men 19-50 years
Potassium	27.3% 929mg	8.25% 280mg	3400mg per day for Men 19-50 years
Selenium	13.4% 7.35μg	0.56% 0.31μg	55μg per day for Men 19-50 years
Sodium	6.47% 97mg	1.03% 15.4mg	1500mg per day for Men 19-50 years
Zinc	11% 1.2mg	1.38% 0.15mg	11mg per day for Men 19-50 years
Water	7.1% 263g	0.049% 1.83g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 calories of Broccoli vs Potato Flour:

• Raw Broccoli has more Vitamin A, 3.3 times more Vitamin B1, 24.1 times more Vitamin B2, 1.9 times more Vitamin B3, 12.7 times more Vitamin B5, 2.4 times more Vitamin B6, 26.5 times more Vitamin B9, 246.5 times more Vitamin C, 32.8 times more Vitamin E and more Vitamin K than Potato Flour.
• Both Raw Broccoli as well as Potato Flour have insufficient amounts of Vitamin B12 and Vitamin D in 100 kcal.

Comparing minerals per 100 calories for Broccoli vs Potato Flour:

• Raw Broccoli has 7.6 times more Calcium, 2.6 times more Copper, 5.6 times more Iron, 3.4 times more Magnesium, 7 times more Manganese, 4.1 times more Phosphorus, 3.3 times more Potassium, 23.9 times more Selenium, 6.3 times more Sodium, 8 times more Zinc and 143.8 times more Water than Potato Flour.

Comparison of macro-nutrients per 100 calories:

• Raw Broccoli has 11.4 times more Fat, 13.3 times more Saturated Fat, 18.9 times more Omega 3, 5.1 times more Sugars, 4.6 times more Fiber and 4.3 times more Protein than Potato Flour.
• Both Raw Broccoli and Potato Flour have similar amounts of Energy and Carbohydrate per 100 kcal.
• Both Raw Broccoli as well as Potato Flour have insufficient amounts of Omega 6, Cholesterol, Glucose and Sucrose in 100 kcal.