Comparing Nutrients in 1 pound 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	55.4% 1606kcal	5.3% 154kcal	2900kcal per day for Men 19-50 years
Fat	1.9% 1.86g	1.73% 1.68g	97g per day for Men 19-50 years
Saturated Fat	2.4% 0.77g	1.6% 0.52g	32g per day for Men 19-50 years
Omega 3	7.65% 0.12g	18% 0.29g	1.6g per day for Men 19-50 years
Omega 6	2.5% 0.42g	1.3% 0.22g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	283% 368g	23% 30g	130g per day for Men 19-50 years
Sugars	21% 15.2g	10.6% 7.7g	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	6.13% 4.45g	4.25% 3.1g	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	% 4.04g	% 2.22g	g per day for Men 19-50 years
Sucrose	% 4.5g	% 0.45g	g per day for Men 19-50 years
Fiber	78.8% 30g	31% 11.8g	38g per day for Men 19-50 years
Protein	67.6% 38g	23% 12.8g	56g per day for Men 19-50 years

Vitamins

	Dry Mashed Potatoes Flakes	Broccoli	Recommended Dietary Allowance
Vitamin A	0.5% 4.54μg	15.6% 141μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	373% 4.5mg	27% 0.32mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	38.4% 0.5mg	41% 0.53mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	178% 28.4mg	18% 2.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	189% 9.43mg	52% 2.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	261% 3.4mg	61% 0.79mg	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	52% 209μg	71.4% 286μg	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	408% 367mg	450% 405mg	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	0.91% 0.14mg	23.6% 3.54mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	33% 39.5μg	384% 461μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dry Mashed Potatoes Flakes	Broccoli	Recommended Dietary Allowance
Calcium	12.2% 122mg	21.3% 213mg	1000mg per day for Men 19-50 years
Copper	81% 0.73mg	24.7% 0.22mg	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	68.6% 5.5mg	41.4% 3.3mg	8mg per day for Men 19-50 years
Magnesium	71.3% 299mg	22.7% 95mg	420mg per day for Men 19-50 years
Manganese	31.8% 0.73mg	41.4% 0.95mg	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	101% 708mg	42.8% 299mg	700mg per day for Men 19-50 years
Potassium	146% 4980mg	42% 1433mg	3400mg per day for Men 19-50 years
Selenium	111% 60.8μg	20.6% 11.3μg	55μg per day for Men 19-50 years
Sodium	23.3% 349mg	9.98% 150mg	1500mg per day for Men 19-50 years
Zinc	29% 3.18mg	17% 1.86mg	11mg per day for Men 19-50 years
Water	0.81% 30g	11% 405g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound 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 lb.
• Both Dehydrated Mashed Potatoes Flakes as well as Raw Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound 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 pound:

• 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 lb.