Comparing Nutrients in 14 ounces Dry Mashed Potatoes Flakes VS Broccoli

Macros Ratio

	Protein	Fat	Carbs
Dry Mashed Potatoes Flakes	9%	1%	90%
Broccoli	27%	8%	65%

Macro Nutrients

	Dry Mashed Potatoes Flakes	Broccoli	Recommended Dietary Allowance
Energy	48.4% 1405kcal	4.65% 135kcal	2900kcal per day for Men 19-50 years
Fat	1.68% 1.63g	1.5% 1.47g	97g per day for Men 19-50 years
Saturated Fat	2.1% 0.67g	1.4% 0.45g	32g per day for Men 19-50 years
Omega 3	6.7% 0.11g	15.6% 0.25g	1.6g per day for Men 19-50 years
Omega 6	2.17% 0.37g	1.14% 0.19g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	248% 322g	20.3% 26.4g	130g per day for Men 19-50 years
Sugars	18.4% 13.3g	9.3% 6.75g	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	5.36% 3.9g	3.72% 2.7g	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	% 3.53g	% 1.94g	g per day for Men 19-50 years
Sucrose	% 3.93g	% 0.4g	g per day for Men 19-50 years
Fiber	69% 26g	27% 10.3g	38g per day for Men 19-50 years
Protein	59% 33g	20% 11g	56g per day for Men 19-50 years

Vitamins

	Dry Mashed Potatoes Flakes	Broccoli	Recommended Dietary Allowance
Vitamin A	0.44% 3.97μg	13.7% 123μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	327% 3.92mg	23.5% 0.28mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	33.6% 0.44mg	35.7% 0.46mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	155% 25mg	16% 2.54mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	165% 8.26mg	45.5% 2.27mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	228% 2.97mg	53.4% 0.69mg	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	45.6% 183μg	62.5% 250μg	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	357% 321mg	393% 354mg	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	0.79% 0.12mg	20.6% 3.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	28.8% 34.5μg	336% 403μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dry Mashed Potatoes Flakes	Broccoli	Recommended Dietary Allowance
Calcium	10.7% 107mg	18.7% 187mg	1000mg per day for Men 19-50 years
Copper	71% 0.64mg	21.6% 0.19mg	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	60% 4.8mg	36.2% 2.9mg	8mg per day for Men 19-50 years
Magnesium	62.4% 262mg	20% 83.3mg	420mg per day for Men 19-50 years
Manganese	27.8% 0.64mg	36.2% 0.83mg	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	88.5% 619mg	37.4% 262mg	700mg per day for Men 19-50 years
Potassium	128% 4358mg	37% 1254mg	3400mg per day for Men 19-50 years
Selenium	97% 53μg	18% 9.92μg	55μg per day for Men 19-50 years
Sodium	20.4% 306mg	8.73% 131mg	1500mg per day for Men 19-50 years
Zinc	25.3% 2.78mg	14.8% 1.63mg	11mg per day for Men 19-50 years
Water	0.71% 26g	9.58% 354g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Dry Mashed Potatoes Flakes vs Broccoli:

• Dehydrated Mashed Potatoes Flakes have 13.9 times more Vitamin B1, 9.8 times more Vitamin B3, 3.6 times more Vitamin B5 and 4.3 times more Vitamin B6 than Raw Broccoli.
• While Raw Broccoli contains 31 times more Vitamin A, 1.4 times more Vitamin B9, 26 times more Vitamin E and 11.7 times more Vitamin K than Dehydrated Mashed Potatoes Flakes.
• Both Dehydrated Mashed Potatoes Flakes and Raw Broccoli have similar amounts of Vitamin B2 and Vitamin C per 14 oz.
• Both Dehydrated Mashed Potatoes Flakes as well as Raw Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Dry Mashed Potatoes Flakes vs Broccoli:

• Dehydrated Mashed Potatoes Flakes have 3.3 times more Copper, 1.7 times more Iron, 3.1 times more Magnesium, 2.4 times more Phosphorus, 3.5 times more Potassium, 5.4 times more Selenium, 2.3 times more Sodium and 1.7 times more Zinc than Raw Broccoli.
• While Raw Broccoli contains 1.7 times more Calcium, 1.3 times more Manganese and 13.6 times more Water than Dehydrated Mashed Potatoes Flakes.

Comparison of macro-nutrients per 14 ounces:

• Dehydrated Mashed Potatoes Flakes have 10.4 times more Energy, 12.2 times more Carbohydrate, 2 times more Sugars, 1.4 times more Fructose, 2.5 times more Fiber and 3 times more Protein than Raw Broccoli.
• While Raw Broccoli contains 2.3 times more Omega 3 than Dehydrated Mashed Potatoes Flakes.
• Both Dehydrated Mashed Potatoes Flakes as well as Raw Broccoli have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 14 oz.