Comparing Nutrients in 1 kilogram Dry Mashed Potatoes Flakes VS Boiled Broccoli

Macros Ratio

	Protein	Fat	Carbs
Dry Mashed Potatoes Flakes	9%	1%	90%
Boiled Broccoli	23%	9%	68%

Macro Nutrients

	Dry Mashed Potatoes Flakes	Boiled Broccoli	Recommended Dietary Allowance
Energy	122% 3540kcal	12% 350kcal	2900kcal per day for Men 19-50 years
Fat	4.23% 4.1g	4.23% 4.1g	97g per day for Men 19-50 years
Saturated Fat	5.3% 1.7g	2.47% 0.79g	32g per day for Men 19-50 years
Omega 3	17% 0.27g	74.4% 1.2g	1.6g per day for Men 19-50 years
Omega 6	5.47% 0.93g	3% 0.51g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	624% 812g	55.2% 71.8g	130g per day for Men 19-50 years
Sugars	46.3% 33.6g	19% 14g	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	13.5% 9.8g	10.2% 7.4g	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	% 8.9g	% 4.9g	g per day for Men 19-50 years
Sucrose	% 9.9g	% 0.8g	g per day for Men 19-50 years
Fiber	174% 66g	87% 33g	38g per day for Men 19-50 years
Protein	149% 83.4g	42.5% 24g	56g per day for Men 19-50 years

Vitamins

	Dry Mashed Potatoes Flakes	Boiled Broccoli	Recommended Dietary Allowance
Vitamin A	1.1% 10μg	85.6% 770μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	823% 9.9mg	52.5% 0.63mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	84.6% 1.1mg	95% 1.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	392% 62.6mg	34.6% 5.53mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	416% 21mg	123% 6.16mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	575% 7.5mg	154% 2mg	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	115% 460μg	270% 1080μg	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	900% 810mg	721% 649mg	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	2% 0.3mg	97% 14.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	72.5% 87μg	1176% 1411μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dry Mashed Potatoes Flakes	Boiled Broccoli	Recommended Dietary Allowance
Calcium	27% 270mg	40% 400mg	1000mg per day for Men 19-50 years
Copper	179% 1.6mg	67.8% 0.61mg	0.9mg per day for Men 19-50 years
Fluoride	NA	1% 40μg	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	151% 12mg	83.8% 6.7mg	8mg per day for Men 19-50 years
Magnesium	157% 660mg	50% 210mg	420mg per day for Men 19-50 years
Manganese	70% 1.6mg	84.3% 1.94mg	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	223% 1560mg	96% 670mg	700mg per day for Men 19-50 years
Potassium	323% 10980mg	86% 2930mg	3400mg per day for Men 19-50 years
Selenium	244% 134μg	29% 16μg	55μg per day for Men 19-50 years
Sodium	51.3% 770mg	27.3% 410mg	1500mg per day for Men 19-50 years
Zinc	63.6% 7mg	41% 4.5mg	11mg per day for Men 19-50 years
Water	1.78% 65.8g	24% 893g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Dry Mashed Potatoes Flakes vs Boiled Broccoli:

• Dehydrated Mashed Potatoes Flakes have 15.7 times more Vitamin B1, 11.3 times more Vitamin B3, 3.4 times more Vitamin B5, 3.7 times more Vitamin B6 and 1.2 times more Vitamin C than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 77 times more Vitamin A, 2.3 times more Vitamin B9, 48.3 times more Vitamin E and 16.2 times more Vitamin K than Dehydrated Mashed Potatoes Flakes.
• Both Dehydrated Mashed Potatoes Flakes and Boiled and Drained Broccoli have similar amounts of Vitamin B2 per 1 kg.
• Both Dehydrated Mashed Potatoes Flakes as well as Boiled and Drained Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Dry Mashed Potatoes Flakes vs Boiled Broccoli:

• Dehydrated Mashed Potatoes Flakes have 2.6 times more Copper, 1.8 times more Iron, 3.1 times more Magnesium, 2.3 times more Phosphorus, 3.7 times more Potassium, 8.4 times more Selenium, 1.9 times more Sodium and 1.6 times more Zinc than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 1.5 times more Calcium and 13.6 times more Water than Dehydrated Mashed Potatoes Flakes.
• Both Dehydrated Mashed Potatoes Flakes and Boiled and Drained Broccoli have similar amounts of Manganese per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Dehydrated Mashed Potatoes Flakes have 10.1 times more Energy, 11.3 times more Carbohydrate, 2.4 times more Sugars, 1.3 times more Fructose, 2 times more Fiber and 3.5 times more Protein than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 4.4 times more Omega 3 than Dehydrated Mashed Potatoes Flakes.
• Both Dehydrated Mashed Potatoes Flakes as well as Boiled and Drained Broccoli have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 kg.