Comparing Nutrients in 5 ounces Broccoli VS Potato Flour

Macros Ratio

	Protein	Fat	Carbs
Broccoli	27%	8%	65%
Potato Flour	8%	1%	91%

Macro Nutrients

	Broccoli	Potato Flour	Recommended Dietary Allowance
Energy	1.66% 48kcal	17.4% 506kcal	2900kcal per day for Men 19-50 years
Fat	0.54% 0.52g	0.5% 0.48g	97g per day for Men 19-50 years
Saturated Fat	0.5% 0.16g	0.4% 0.13g	32g per day for Men 19-50 years
Omega 3	5.6% 0.089g	3.1% 0.05g	1.6g per day for Men 19-50 years
Omega 6	0.41% 0.069g	0.93% 0.16g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	7.24% 9.4g	91% 118g	130g per day for Men 19-50 years
Sugars	3.32% 2.4g	6.9% 5g	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	1.33% 0.96g	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	% 0.69g	NA	g per day for Men 19-50 years
Sucrose	% 0.14g	NA	g per day for Men 19-50 years
Fiber	9.7% 3.7g	22% 8.36g	38g per day for Men 19-50 years
Protein	7.14% 4g	17.5% 9.8g	56g per day for Men 19-50 years

Vitamins

	Broccoli	Potato Flour	Recommended Dietary Allowance
Vitamin A	4.9% 44μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.4% 0.1mg	27% 0.32mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.8% 0.17mg	5.56% 0.072mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.66% 0.91mg	31% 4.97mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	16.2% 0.81mg	13.4% 0.67mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	19% 0.25mg	84% 1.1mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	4.6% 1.4μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	22.3% 89.3μg	8.86% 35.4μg	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	140% 126mg	6% 5.4mg	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	7.37% 1.1mg	2.36% 0.35mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	120% 144μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli	Potato Flour	Recommended Dietary Allowance
Calcium	6.66% 66.6mg	9.2% 92mg	1000mg per day for Men 19-50 years
Copper	7.7% 0.069mg	31% 0.28mg	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	13% 1.03mg	24.5% 1.96mg	8mg per day for Men 19-50 years
Magnesium	7.1% 29.8mg	22% 92mg	420mg per day for Men 19-50 years
Manganese	13% 0.3mg	19.3% 0.44mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	59.5% 26.8μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	13.4% 94mg	34% 238mg	700mg per day for Men 19-50 years
Potassium	13% 448mg	41.7% 1419mg	3400mg per day for Men 19-50 years
Selenium	6.44% 3.54μg	2.83% 1.56μg	55μg per day for Men 19-50 years
Sodium	3.1% 46.8mg	5.2% 78mg	1500mg per day for Men 19-50 years
Zinc	5.3% 0.58mg	6.96% 0.77mg	11mg per day for Men 19-50 years
Water	3.42% 127g	0.25% 9.24g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Broccoli vs Potato Flour:

• Raw Broccoli has more Vitamin A, 2.3 times more Vitamin B2, 1.2 times more Vitamin B5, 2.5 times more Vitamin B9, 23.5 times more Vitamin C, 3.1 times more Vitamin E and more Vitamin K than Potato Flour.
• While Potato Flour contains 3.2 times more Vitamin B1, 5.5 times more Vitamin B3 and 4.4 times more Vitamin B6 than Raw Broccoli.
• Both Raw Broccoli as well as Potato Flour have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Broccoli vs Potato Flour:

• Raw Broccoli has 2.3 times more Selenium and 13.7 times more Water than Potato Flour.
• While Potato Flour contains 1.4 times more Calcium, 4 times more Copper, 1.9 times more Iron, 3.1 times more Magnesium, 1.5 times more Manganese, 2.5 times more Phosphorus, 3.2 times more Potassium, 1.7 times more Sodium and 1.3 times more Zinc than Raw Broccoli.

Comparison of macro-nutrients per 5 ounces:

• Raw Broccoli has 1.8 times more Omega 3 than Potato Flour.
• While Potato Flour contains 10.5 times more Energy, 12.5 times more Carbohydrate, 2.1 times more Sugars, 2.3 times more Fiber and 2.4 times more Protein than Raw Broccoli.
• Both Raw Broccoli as well as Potato Flour have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 5 oz.