Comparing Nutrients in 500 calories Broccoli VS Dry Mashed Potato Granules

Weight per 500 calories

• Broccoli: 1471g
• Dry Mashed Potato Granules: 134g

Granules of Dehydrated Mashed Potatoes have 10.9 times more energy per unit of mass than Raw Broccoli, which is high in comparison to other foods. Broccoli having low energy density.

Which food has more nutrients per 500 calories - Broccoli or Dry Mashed Potato Granules?

Macros Ratio

	Protein	Fat	Carbs
Broccoli	27%	8%	65%
Dry Mashed Potato Granules	9%	1%	90%

Macro Nutrients

	Broccoli	Dry Mashed Potato Granules	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	5.6% 5.44g	0.75% 0.73g	97g per day for Men 19-50 years
Saturated Fat	5.24% 1.68g	0.58% 0.19g	32g per day for Men 19-50 years
Omega 3	58% 0.93g	4.8% 0.077g	1.6g per day for Men 19-50 years
Omega 6	4.24% 0.72g	1.42% 0.24g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	75% 98g	88.4% 115g	130g per day for Men 19-50 years
Sugars	34.5% 25g	6.43% 4.66g	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	13.8% 10g	1.87% 1.36g	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	% 7.2g	% 1.24g	g per day for Men 19-50 years
Sucrose	% 1.47g	% 1.37g	g per day for Men 19-50 years
Fiber	101% 38.2g	25% 9.54g	38g per day for Men 19-50 years
Protein	74% 41.5g	19.7% 11g	56g per day for Men 19-50 years

Vitamins

	Broccoli	Dry Mashed Potato Granules	Recommended Dietary Allowance
Vitamin A	50.7% 456μg	0.15% 1.34μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	87% 1.04mg	50.7% 0.61mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	132% 1.72mg	26% 0.34mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	58.7% 9.4mg	40% 6.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	169% 8.43mg	9.27% 0.46mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	198% 2.57mg	89% 1.16mg	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	232% 926μg	13.4% 53.8μg	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	1458% 1312mg	55.3% 49.7mg	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	76.5% 11.5mg	2.4% 0.36mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1245% 1494μg	10% 12μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli	Dry Mashed Potato Granules	Recommended Dietary Allowance
Calcium	69% 691mg	5.5% 55mg	1000mg per day for Men 19-50 years
Copper	80% 0.72mg	15.2% 0.14mg	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	134% 10.7mg	18.3% 1.47mg	8mg per day for Men 19-50 years
Magnesium	73.5% 309mg	31.4% 132mg	420mg per day for Men 19-50 years
Manganese	134% 3.1mg	65.5% 1.5mg	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	139% 971mg	47% 329mg	700mg per day for Men 19-50 years
Potassium	137% 4647mg	27.8% 945mg	3400mg per day for Men 19-50 years
Selenium	67% 36.8μg	66.2% 36.4μg	55μg per day for Men 19-50 years
Sodium	32.4% 485mg	6% 90mg	1500mg per day for Men 19-50 years
Zinc	55% 6.03mg	11% 1.22mg	11mg per day for Men 19-50 years
Water	35.5% 1313g	0.13% 4.88g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Broccoli vs Dry Mashed Potato Granules:

• Raw Broccoli has 339.2 times more Vitamin A, 1.7 times more Vitamin B1, 5.1 times more Vitamin B2, 1.5 times more Vitamin B3, 18.2 times more Vitamin B5, 2.2 times more Vitamin B6, 17.2 times more Vitamin B9, 26.4 times more Vitamin C, 31.6 times more Vitamin E and 123.5 times more Vitamin K than Granules of Dehydrated Mashed Potatoes.
• Both Raw Broccoli as well as Granules of Dehydrated Mashed Potatoes have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Broccoli vs Dry Mashed Potato Granules:

• Raw Broccoli has 12.5 times more Calcium, 5.3 times more Copper, 7.3 times more Iron, 2.3 times more Magnesium, 2 times more Manganese, 2.9 times more Phosphorus, 4.9 times more Potassium, 5.4 times more Sodium, 4.9 times more Zinc and 269.2 times more Water than Granules of Dehydrated Mashed Potatoes.
• Both Raw Broccoli and Granules of Dehydrated Mashed Potatoes have similar amounts of Selenium per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Raw Broccoli has 7.5 times more Fat, 9 times more Saturated Fat, 12.1 times more Omega 3, 5.4 times more Sugars, 7.4 times more Fructose, 4 times more Fiber and 3.8 times more Protein than Granules of Dehydrated Mashed Potatoes.
• Both Raw Broccoli and Granules of Dehydrated Mashed Potatoes have similar amounts of Energy and Carbohydrate per 500 kcal.
• Both Raw Broccoli as well as Granules of Dehydrated Mashed Potatoes have insufficient amounts of Omega 6, Cholesterol, Glucose and Sucrose in 500 kcal.