Comparing Nutrients in 5 ounces Dry Mashed Potatoes Flakes VS Frozen Chopped Broccoli

Macros Ratio

	Protein	Fat	Carbs
Dry Mashed Potatoes Flakes	9%	1%	90%
Frozen Chopped Broccoli	34%	8%	58%

Macro Nutrients

	Dry Mashed Potatoes Flakes	Frozen Chopped Broccoli	Recommended Dietary Allowance
Energy	17.3% 502kcal	1.27% 37kcal	2900kcal per day for Men 19-50 years
Fat	0.6% 0.58g	0.42% 0.41g	97g per day for Men 19-50 years
Saturated Fat	0.75% 0.24g	0.19% 0.062g	32g per day for Men 19-50 years
Omega 3	2.4% 0.038g	9.3% 0.15g	1.6g per day for Men 19-50 years
Omega 6	0.78% 0.13g	0.26% 0.044g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	88.5% 115g	5.2% 6.78g	130g per day for Men 19-50 years
Sugars	6.57% 4.76g	2.64% 1.9g	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	1.9% 1.4g	1.62% 1.18g	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	% 1.26g	% 1.06g	g per day for Men 19-50 years
Sucrose	% 1.4g	NA	g per day for Men 19-50 years
Fiber	24.6% 9.36g	11% 4.25g	38g per day for Men 19-50 years
Protein	21% 12g	7.1% 4g	56g per day for Men 19-50 years

Vitamins

	Dry Mashed Potatoes Flakes	Frozen Chopped Broccoli	Recommended Dietary Allowance
Vitamin A	0.16% 1.4μg	8.2% 73.7μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	117% 1.4mg	6.26% 0.075mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12% 0.16mg	10.5% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	55.5% 8.88mg	4.16% 0.67mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	59% 2.95mg	7.9% 0.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	81.6% 1.06mg	14% 0.18mg	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	16.3% 65.2μg	23.7% 95μg	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	128% 115mg	89% 80mg	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	0.28% 0.043mg	11.5% 1.73mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	10.3% 12.3μg	96% 115μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dry Mashed Potatoes Flakes	Frozen Chopped Broccoli	Recommended Dietary Allowance
Calcium	3.83% 38.3mg	7.94% 79.4mg	1000mg per day for Men 19-50 years
Copper	25.4% 0.23mg	6% 0.054mg	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	21.4% 1.7mg	14.4% 1.15mg	8mg per day for Men 19-50 years
Magnesium	22.3% 94mg	6.07% 25.5mg	420mg per day for Men 19-50 years
Manganese	9.92% 0.23mg	18% 0.42mg	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	31.6% 221mg	10% 71mg	700mg per day for Men 19-50 years
Potassium	45.8% 1556mg	8.84% 301mg	3400mg per day for Men 19-50 years
Selenium	34.5% 19μg	7.2% 3.97μg	55μg per day for Men 19-50 years
Sodium	7.28% 109mg	2.27% 34mg	1500mg per day for Men 19-50 years
Zinc	9.02% 0.99mg	6.2% 0.68mg	11mg per day for Men 19-50 years
Water	0.25% 9.33g	3.5% 130g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Dry Mashed Potatoes Flakes vs Frozen Chopped Broccoli:

• Dehydrated Mashed Potatoes Flakes have 18.6 times more Vitamin B1, 13.3 times more Vitamin B3, 7.5 times more Vitamin B5, 5.8 times more Vitamin B6 and 1.4 times more Vitamin C than Frozen Chopped Broccoli, Unprepared.
• While Frozen Chopped Broccoli, Unprepared contains 52 times more Vitamin A, 1.5 times more Vitamin B9, 40.7 times more Vitamin E and 9.3 times more Vitamin K than Dehydrated Mashed Potatoes Flakes.
• Both Dehydrated Mashed Potatoes Flakes and Frozen Chopped Broccoli, Unprepared have similar amounts of Vitamin B2 per 5 oz.
• Both Dehydrated Mashed Potatoes Flakes as well as Frozen Chopped Broccoli, Unprepared have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Dry Mashed Potatoes Flakes vs Frozen Chopped Broccoli:

• Dehydrated Mashed Potatoes Flakes have 4.2 times more Copper, 1.5 times more Iron, 3.7 times more Magnesium, 3.1 times more Phosphorus, 5.2 times more Potassium, 4.8 times more Selenium, 3.2 times more Sodium and 1.5 times more Zinc than Frozen Chopped Broccoli, Unprepared.
• While Frozen Chopped Broccoli, Unprepared contains 2.1 times more Calcium, 1.8 times more Manganese and 13.9 times more Water than Dehydrated Mashed Potatoes Flakes.

Comparison of macro-nutrients per 5 ounces:

• Dehydrated Mashed Potatoes Flakes have 13.6 times more Energy, 17 times more Carbohydrate, 2.5 times more Sugars, 2.2 times more Fiber and 3 times more Protein than Frozen Chopped Broccoli, Unprepared.
• While Frozen Chopped Broccoli, Unprepared contains 3.9 times more Omega 3 than Dehydrated Mashed Potatoes Flakes.
• Both Dehydrated Mashed Potatoes Flakes and Frozen Chopped Broccoli, Unprepared have similar amounts of Fructose per 5 oz.
• Both Dehydrated Mashed Potatoes Flakes as well as Frozen Chopped Broccoli, Unprepared have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 5 oz.