Comparing Nutrients in 1 pound Boiled Broccoli VS Potato Flour

Macros Ratio

	Protein	Fat	Carbs
Boiled Broccoli	23%	9%	68%
Potato Flour	8%	1%	91%

Macro Nutrients

	Boiled Broccoli	Potato Flour	Recommended Dietary Allowance
Energy	5.47% 159kcal	56% 1619kcal	2900kcal per day for Men 19-50 years
Fat	1.9% 1.86g	1.6% 1.54g	97g per day for Men 19-50 years
Saturated Fat	1.1% 0.36g	1.28% 0.41g	32g per day for Men 19-50 years
Omega 3	33.7% 0.54g	9.92% 0.16g	1.6g per day for Men 19-50 years
Omega 6	1.36% 0.23g	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	25% 32.6g	290% 377g	130g per day for Men 19-50 years
Sugars	8.7% 6.3g	22% 16g	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	4.63% 3.36g	NA	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	% 2.22g	NA	g per day for Men 19-50 years
Sucrose	% 0.36g	NA	g per day for Men 19-50 years
Fiber	39.4% 15g	70.4% 26.8g	38g per day for Men 19-50 years
Protein	19.3% 10.8g	56% 31.3g	56g per day for Men 19-50 years

Vitamins

	Boiled Broccoli	Potato Flour	Recommended Dietary Allowance
Vitamin A	39% 349μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	24% 0.29mg	86% 1.03mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	43% 0.56mg	17.8% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15.7% 2.5mg	99% 16mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	56% 2.8mg	43% 2.15mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	69.8% 0.91mg	268% 3.5mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	14.8% 4.43μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	122% 490μg	28.3% 113μg	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	327% 294mg	19% 17.2mg	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	44% 6.58mg	7.56% 1.13mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	533% 640μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Broccoli	Potato Flour	Recommended Dietary Allowance
Calcium	18% 181mg	29.5% 295mg	1000mg per day for Men 19-50 years
Copper	30.7% 0.28mg	99% 0.89mg	0.9mg per day for Men 19-50 years
Fluoride	0.45% 18μg	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	38% 3.04mg	78.2% 6.26mg	8mg per day for Men 19-50 years
Magnesium	22.7% 95mg	70% 295mg	420mg per day for Men 19-50 years
Manganese	38.3% 0.88mg	61.7% 1.4mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	191% 85.7μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	43.4% 304mg	109% 762mg	700mg per day for Men 19-50 years
Potassium	39% 1329mg	134% 4540mg	3400mg per day for Men 19-50 years
Selenium	13% 7.26μg	9.07% 5μg	55μg per day for Men 19-50 years
Sodium	12.4% 186mg	16.6% 249mg	1500mg per day for Men 19-50 years
Zinc	18.6% 2.04mg	22.3% 2.45mg	11mg per day for Men 19-50 years
Water	11% 405g	0.8% 29.6g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Boiled Broccoli vs Potato Flour:

• Boiled and Drained Broccoli has more Vitamin A, 2.4 times more Vitamin B2, 1.3 times more Vitamin B5, 4.3 times more Vitamin B9, 17.1 times more Vitamin C, 5.8 times more Vitamin E and more Vitamin K than Potato Flour.
• While Potato Flour contains 3.6 times more Vitamin B1, 6.3 times more Vitamin B3 and 3.8 times more Vitamin B6 than Boiled and Drained Broccoli.
• Both Boiled and Drained Broccoli as well as Potato Flour have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Boiled Broccoli vs Potato Flour:

• Boiled and Drained Broccoli has 1.5 times more Selenium and 13.7 times more Water than Potato Flour.
• While Potato Flour contains 1.6 times more Calcium, 3.2 times more Copper, 2.1 times more Iron, 3.1 times more Magnesium, 1.6 times more Manganese, 2.5 times more Phosphorus, 3.4 times more Potassium and 1.3 times more Sodium than Boiled and Drained Broccoli.
• Both Boiled and Drained Broccoli and Potato Flour have similar amounts of Zinc per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Boiled and Drained Broccoli has 3.4 times more Omega 3 than Potato Flour.
• While Potato Flour contains 10.2 times more Energy, 11.6 times more Carbohydrate, 2.5 times more Sugars, 1.8 times more Fiber and 2.9 times more Protein than Boiled and Drained Broccoli.
• Both Boiled and Drained Broccoli as well as Potato Flour have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 lb.