Comparing Nutrients in 1 kilogram 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	122% 3540kcal	11.7% 340kcal	2900kcal per day for Men 19-50 years
Fat	4.23% 4.1g	3.8% 3.7g	97g per day for Men 19-50 years
Saturated Fat	5.3% 1.7g	3.56% 1.14g	32g per day for Men 19-50 years
Omega 3	17% 0.27g	39.4% 0.63g	1.6g per day for Men 19-50 years
Omega 6	5.47% 0.93g	2.9% 0.49g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	624% 812g	51% 66.4g	130g per day for Men 19-50 years
Sugars	46.3% 33.6g	23.4% 17g	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	9.38% 6.8g	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	% 1g	g per day for Men 19-50 years
Fiber	174% 66g	68.4% 26g	38g per day for Men 19-50 years
Protein	149% 83.4g	50.4% 28g	56g per day for Men 19-50 years

Vitamins

	Dry Mashed Potatoes Flakes	Broccoli	Recommended Dietary Allowance
Vitamin A	1.1% 10μg	34.4% 310μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	823% 9.9mg	59% 0.71mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	84.6% 1.1mg	90% 1.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	392% 62.6mg	40% 6.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	416% 21mg	115% 5.73mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	575% 7.5mg	135% 1.75mg	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	158% 630μg	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	991% 892mg	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	52% 7.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	72.5% 87μg	847% 1016μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dry Mashed Potatoes Flakes	Broccoli	Recommended Dietary Allowance
Calcium	27% 270mg	47% 470mg	1000mg per day for Men 19-50 years
Copper	179% 1.6mg	54.4% 0.49mg	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	151% 12mg	91% 7.3mg	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	91% 2.1mg	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	94% 660mg	700mg per day for Men 19-50 years
Potassium	323% 10980mg	93% 3160mg	3400mg per day for Men 19-50 years
Selenium	244% 134μg	45.5% 25μg	55μg per day for Men 19-50 years
Sodium	51.3% 770mg	22% 330mg	1500mg per day for Men 19-50 years
Zinc	63.6% 7mg	37.3% 4.1mg	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 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 1 kg.
• Both Dehydrated Mashed Potatoes Flakes as well as Raw Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram 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 1 kilogram:

• 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 1 kg.