Comparing Nutrients in 1 kilogram 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	11.7% 340kcal	128% 3720kcal	2900kcal per day for Men 19-50 years
Fat	3.8% 3.7g	5.57% 5.4g	97g per day for Men 19-50 years
Saturated Fat	3.56% 1.14g	4.3% 1.38g	32g per day for Men 19-50 years
Omega 3	39.4% 0.63g	35.6% 0.57g	1.6g per day for Men 19-50 years
Omega 6	2.9% 0.49g	10.6% 1.8g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	51% 66.4g	658% 855g	130g per day for Men 19-50 years
Sugars	23.4% 17g	48% 34.7g	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	9.38% 6.8g	14% 10g	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	% 4.9g	% 9.2g	g per day for Men 19-50 years
Sucrose	% 1g	% 10g	g per day for Men 19-50 years
Fiber	68.4% 26g	187% 71g	38g per day for Men 19-50 years
Protein	50.4% 28g	147% 82.2g	56g per day for Men 19-50 years

Vitamins

	Broccoli	Dry Mashed Potato Granules	Recommended Dietary Allowance
Vitamin A	34.4% 310μg	1.1% 10μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	59% 0.71mg	378% 4.53mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	90% 1.17mg	195% 2.53mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	40% 6.4mg	298% 47.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	115% 5.73mg	69% 3.45mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	135% 1.75mg	662% 8.6mg	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	158% 630μg	100% 400μg	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	991% 892mg	411% 370mg	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	52% 7.8mg	18% 2.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	847% 1016μg	75% 90μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli	Dry Mashed Potato Granules	Recommended Dietary Allowance
Calcium	47% 470mg	41% 410mg	1000mg per day for Men 19-50 years
Copper	54.4% 0.49mg	113% 1.02mg	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	91% 7.3mg	136% 11mg	8mg per day for Men 19-50 years
Magnesium	50% 210mg	233% 980mg	420mg per day for Men 19-50 years
Manganese	91% 2.1mg	487% 11.2mg	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	94% 660mg	350% 2450mg	700mg per day for Men 19-50 years
Potassium	93% 3160mg	207% 7030mg	3400mg per day for Men 19-50 years
Selenium	45.5% 25μg	493% 271μg	55μg per day for Men 19-50 years
Sodium	22% 330mg	44.7% 670mg	1500mg per day for Men 19-50 years
Zinc	37.3% 4.1mg	82.7% 9.1mg	11mg per day for Men 19-50 years
Water	24% 893g	0.98% 36.3g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram 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 1 kg.

Comparing minerals per 1 kilogram 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 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• 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 1 kg.
• Both Raw Broccoli as well as Granules of Dehydrated Mashed Potatoes have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 1 kg.