Comparing Nutrients in 7 ounces Boiled Broccoli VS Potato Flour

Macros Ratio

	Protein	Fat	Carbs
Boiled Broccoli	23%	9%	68%
Potato Flour	8%	1%	91%

Macro Nutrients

	Boiled Broccoli	Potato Flour	Recommended Dietary Allowance
Energy	2.4% 69.5kcal	24.4% 708kcal	2900kcal per day for Men 19-50 years
Fat	0.84% 0.81g	0.7% 0.67g	97g per day for Men 19-50 years
Saturated Fat	0.49% 0.16g	0.56% 0.18g	32g per day for Men 19-50 years
Omega 3	14.8% 0.24g	4.34% 0.069g	1.6g per day for Men 19-50 years
Omega 6	0.6% 0.1g	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	11% 14.2g	127% 165g	130g per day for Men 19-50 years
Sugars	3.8% 2.76g	9.63% 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	2.03% 1.47g	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	% 0.97g	NA	g per day for Men 19-50 years
Sucrose	% 0.16g	NA	g per day for Men 19-50 years
Fiber	17.2% 6.55g	31% 11.7g	38g per day for Men 19-50 years
Protein	8.43% 4.72g	24.5% 13.7g	56g per day for Men 19-50 years

Vitamins

	Boiled Broccoli	Potato Flour	Recommended Dietary Allowance
Vitamin A	17% 153μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	10.4% 0.13mg	37.7% 0.45mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18.8% 0.24mg	7.8% 0.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.86% 1.1mg	43.5% 6.96mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	24.4% 1.22mg	19% 0.94mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	30.5% 0.4mg	117% 1.53mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	6.46% 1.94μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	53.6% 214μg	12.4% 49.6μg	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	143% 129mg	8.38% 7.54mg	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	19% 2.88mg	3.3% 0.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	233% 280μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Broccoli	Potato Flour	Recommended Dietary Allowance
Calcium	7.94% 79.4mg	13% 129mg	1000mg per day for Men 19-50 years
Copper	13.5% 0.12mg	43.4% 0.39mg	0.9mg per day for Men 19-50 years
Fluoride	0.2% 7.94μg	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	16.6% 1.33mg	34.2% 2.74mg	8mg per day for Men 19-50 years
Magnesium	9.92% 41.7mg	30.7% 129mg	420mg per day for Men 19-50 years
Manganese	16.7% 0.38mg	27% 0.62mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	83.3% 37.5μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	19% 133mg	47.6% 333mg	700mg per day for Men 19-50 years
Potassium	17% 581mg	58.4% 1986mg	3400mg per day for Men 19-50 years
Selenium	5.77% 3.18μg	3.97% 2.2μg	55μg per day for Men 19-50 years
Sodium	5.42% 81.4mg	7.28% 109mg	1500mg per day for Men 19-50 years
Zinc	8.1% 0.89mg	9.74% 1.07mg	11mg per day for Men 19-50 years
Water	4.8% 177g	0.35% 13g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Boiled Broccoli vs Potato Flour:

• Boiled and Drained Broccoli has more Vitamin A, 2.4 times more Vitamin B2, 1.3 times more Vitamin B5, 4.3 times more Vitamin B9, 17.1 times more Vitamin C, 5.8 times more Vitamin E and more Vitamin K than Potato Flour.
• While Potato Flour contains 3.6 times more Vitamin B1, 6.3 times more Vitamin B3 and 3.8 times more Vitamin B6 than Boiled and Drained Broccoli.
• Both Boiled and Drained Broccoli as well as Potato Flour have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Boiled Broccoli vs Potato Flour:

• Boiled and Drained Broccoli has 1.5 times more Selenium and 13.7 times more Water than Potato Flour.
• While Potato Flour contains 1.6 times more Calcium, 3.2 times more Copper, 2.1 times more Iron, 3.1 times more Magnesium, 1.6 times more Manganese, 2.5 times more Phosphorus, 3.4 times more Potassium and 1.3 times more Sodium than Boiled and Drained Broccoli.
• Both Boiled and Drained Broccoli and Potato Flour have similar amounts of Zinc per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Boiled and Drained Broccoli has 3.4 times more Omega 3 than Potato Flour.
• While Potato Flour contains 10.2 times more Energy, 11.6 times more Carbohydrate, 2.5 times more Sugars, 1.8 times more Fiber and 2.9 times more Protein than Boiled and Drained Broccoli.
• Both Boiled and Drained Broccoli as well as Potato Flour have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 7 oz.