Comparing Nutrients in 14 ounces Broccoli VS Dry Mashed Potato Granules

Macros Ratio

	Protein	Fat	Carbs
Broccoli	27%	8%	65%
Dry Mashed Potato Granules	9%	1%	90%

Macro Nutrients

	Broccoli	Dry Mashed Potato Granules	Recommended Dietary Allowance
Energy	4.65% 135kcal	51% 1476kcal	2900kcal per day for Men 19-50 years
Fat	1.5% 1.47g	2.2% 2.14g	97g per day for Men 19-50 years
Saturated Fat	1.4% 0.45g	1.7% 0.55g	32g per day for Men 19-50 years
Omega 3	15.6% 0.25g	14% 0.23g	1.6g per day for Men 19-50 years
Omega 6	1.14% 0.19g	4.2% 0.71g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	20.3% 26.4g	261% 339g	130g per day for Men 19-50 years
Sugars	9.3% 6.75g	19% 13.8g	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	3.72% 2.7g	5.53% 4g	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	% 1.94g	% 3.65g	g per day for Men 19-50 years
Sucrose	% 0.4g	% 4.05g	g per day for Men 19-50 years
Fiber	27% 10.3g	74% 28g	38g per day for Men 19-50 years
Protein	20% 11g	58.3% 32.6g	56g per day for Men 19-50 years

Vitamins

	Broccoli	Dry Mashed Potato Granules	Recommended Dietary Allowance
Vitamin A	13.7% 123μg	0.44% 3.97μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	23.5% 0.28mg	150% 1.8mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	35.7% 0.46mg	77.2% 1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	16% 2.54mg	118% 19mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	45.5% 2.27mg	27.4% 1.37mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	53.4% 0.69mg	263% 3.4mg	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	62.5% 250μg	39.7% 159μg	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	393% 354mg	163% 147mg	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	20.6% 3.1mg	7.14% 1.07mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	336% 403μg	29.8% 35.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli	Dry Mashed Potato Granules	Recommended Dietary Allowance
Calcium	18.7% 187mg	16.3% 163mg	1000mg per day for Men 19-50 years
Copper	21.6% 0.19mg	45% 0.4mg	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	36.2% 2.9mg	54% 4.33mg	8mg per day for Men 19-50 years
Magnesium	20% 83.3mg	93% 389mg	420mg per day for Men 19-50 years
Manganese	36.2% 0.83mg	193% 4.45mg	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	37.4% 262mg	139% 972mg	700mg per day for Men 19-50 years
Potassium	37% 1254mg	82% 2790mg	3400mg per day for Men 19-50 years
Selenium	18% 9.92μg	196% 108μg	55μg per day for Men 19-50 years
Sodium	8.73% 131mg	17.7% 266mg	1500mg per day for Men 19-50 years
Zinc	14.8% 1.63mg	33% 3.6mg	11mg per day for Men 19-50 years
Water	9.58% 354g	0.39% 14.4g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Broccoli vs Dry Mashed Potato Granules:

• Raw Broccoli has 31 times more Vitamin A, 1.7 times more Vitamin B5, 1.6 times more Vitamin B9, 2.4 times more Vitamin C, 2.9 times more Vitamin E and 11.3 times more Vitamin K than Granules of Dehydrated Mashed Potatoes.
• While Granules of Dehydrated Mashed Potatoes contain 6.4 times more Vitamin B1, 2.2 times more Vitamin B2, 7.5 times more Vitamin B3 and 4.9 times more Vitamin B6 than Raw Broccoli.
• Both Raw Broccoli as well as Granules of Dehydrated Mashed Potatoes have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Broccoli vs Dry Mashed Potato Granules:

• Raw Broccoli has 24.6 times more Water than Granules of Dehydrated Mashed Potatoes.
• While Granules of Dehydrated Mashed Potatoes contain 2.1 times more Copper, 1.5 times more Iron, 4.7 times more Magnesium, 5.3 times more Manganese, 3.7 times more Phosphorus, 2.2 times more Potassium, 10.8 times more Selenium, 2 times more Sodium and 2.2 times more Zinc than Raw Broccoli.
• Both Raw Broccoli and Granules of Dehydrated Mashed Potatoes have similar amounts of Calcium per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Granules of Dehydrated Mashed Potatoes contain 10.9 times more Energy, 3.7 times more Omega 6, 12.9 times more Carbohydrate, 2 times more Sugars, 1.5 times more Fructose, 2.7 times more Fiber and 2.9 times more Protein than Raw Broccoli.
• Both Raw Broccoli and Granules of Dehydrated Mashed Potatoes have similar amounts of Omega 3 per 14 oz.
• Both Raw Broccoli as well as Granules of Dehydrated Mashed Potatoes have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 14 oz.