Comparing Nutrients in 1 pound Dry Mashed Potato Granules VS Frozen Chopped Broccoli

Macros Ratio

	Protein	Fat	Carbs
Dry Mashed Potato Granules	9%	1%	90%
Frozen Chopped Broccoli	34%	8%	58%

Macro Nutrients

	Dry Mashed Potato Granules	Frozen Chopped Broccoli	Recommended Dietary Allowance
Energy	58% 1687kcal	4.07% 118kcal	2900kcal per day for Men 19-50 years
Fat	2.53% 2.45g	1.36% 1.3g	97g per day for Men 19-50 years
Saturated Fat	1.96% 0.63g	0.62% 0.2g	32g per day for Men 19-50 years
Omega 3	16% 0.26g	29.8% 0.48g	1.6g per day for Men 19-50 years
Omega 6	4.8% 0.82g	0.83% 0.14g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	298% 388g	16.7% 21.7g	130g per day for Men 19-50 years
Sugars	21.7% 15.7g	8.45% 6.12g	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	6.3% 4.6g	5.2% 3.76g	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	% 4.17g	% 3.4g	g per day for Men 19-50 years
Sucrose	% 4.63g	NA	g per day for Men 19-50 years
Fiber	84.8% 32.2g	36% 13.6g	38g per day for Men 19-50 years
Protein	66.6% 37.3g	22.8% 12.7g	56g per day for Men 19-50 years

Vitamins

	Dry Mashed Potato Granules	Frozen Chopped Broccoli	Recommended Dietary Allowance
Vitamin A	0.5% 4.54μg	26.2% 236μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	171% 2.05mg	20% 0.24mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	88.3% 1.15mg	33.5% 0.44mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	135% 21.6mg	13.3% 2.13mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	31.3% 1.56mg	25.3% 1.27mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	300% 3.9mg	45.4% 0.59mg	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	45.4% 181μg	76% 304μg	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	186% 168mg	284% 256mg	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	8.16% 1.22mg	37% 5.53mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	34% 41μg	307% 368μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dry Mashed Potato Granules	Frozen Chopped Broccoli	Recommended Dietary Allowance
Calcium	18.6% 186mg	25.4% 254mg	1000mg per day for Men 19-50 years
Copper	51.4% 0.46mg	19% 0.17mg	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	62% 4.94mg	46% 3.67mg	8mg per day for Men 19-50 years
Magnesium	106% 445mg	19.4% 81.6mg	420mg per day for Men 19-50 years
Manganese	221% 5.1mg	58% 1.33mg	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	159% 1111mg	32.4% 227mg	700mg per day for Men 19-50 years
Potassium	94% 3189mg	28.3% 962mg	3400mg per day for Men 19-50 years
Selenium	223% 123μg	23% 12.7μg	55μg per day for Men 19-50 years
Sodium	20.3% 304mg	7.26% 109mg	1500mg per day for Men 19-50 years
Zinc	37.5% 4.13mg	19.8% 2.18mg	11mg per day for Men 19-50 years
Water	0.45% 16.5g	11.2% 415g	3700g per day for Men 19-50 years

Nutrient Comparison: Dry Mashed Potato Granules VS Frozen Chopped Broccoli per 1 lb

Compare the macro and micronutrient content in 1 lb of Dry Mashed Potato Granules versus 1 lb of Frozen Chopped Broccoli to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Dry Mashed Potato Granules vs Frozen Chopped Broccoli:

• 1 pound of Dry Mashed Potato Granules has 8.5 times more Vitamin B1, 2.6 times more Vitamin B2, 10.1 times more Vitamin B3, 1.2 times more Vitamin B5 and 6.6 times more Vitamin B6 than Frozen Chopped Broccoli.
• While 1 lb of Frozen Chopped Broccoli, Unprepared contains 52 times more Vitamin A, 1.7 times more Vitamin B9, 1.5 times more Vitamin C, 4.5 times more Vitamin E and 9 times more Vitamin K than Granules of Dehydrated Mashed Potatoes.
• 1 pound of Dry Mashed Potato Granules have insufficient amounts of Vitamin A and Vitamin E
• Both Granules of Dehydrated Mashed Potatoes as well as Frozen Chopped Broccoli, Unprepared have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Dry Mashed Potato Granules vs Frozen Chopped Broccoli:

• 1 pound of Dry Mashed Potato Granules has 2.7 times more Copper, 1.3 times more Iron, 5.4 times more Magnesium, 3.8 times more Manganese, 4.9 times more Phosphorus, 3.3 times more Potassium, 9.7 times more Selenium, 2.8 times more Sodium and 1.9 times more Zinc than Frozen Chopped Broccoli.
• While 1 lb of Frozen Chopped Broccoli, Unprepared contains 1.4 times more Calcium and 25.2 times more Water than Granules of Dehydrated Mashed Potatoes.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Dry Mashed Potato Granules has 14.3 times more Energy, 17.9 times more Carbohydrate, 2.6 times more Sugars, 2.4 times more Fiber and 2.9 times more Protein than Frozen Chopped Broccoli.
• While 1 lb of Frozen Chopped Broccoli, Unprepared contains 1.8 times more Omega 3 than Granules of Dehydrated Mashed Potatoes.
• 1 pound of Frozen Chopped Broccoli provide inadequate amounts of Energy
• Both Granules of Dehydrated Mashed Potatoes as well as Frozen Chopped Broccoli, Unprepared provide inadequate amounts of Omega 6 in one pound.