Comparing Nutrients in 7 ounces Broccoli VS Dry Mashed Potatoes Flakes

Macros Ratio

	Protein	Fat	Carbs
Broccoli	27%	8%	65%
Dry Mashed Potatoes Flakes	9%	1%	90%

Macro Nutrients

	Broccoli	Dry Mashed Potatoes Flakes	Recommended Dietary Allowance
Energy	2.33% 67.5kcal	24.2% 703kcal	2900kcal per day for Men 19-50 years
Fat	0.76% 0.73g	0.84% 0.81g	97g per day for Men 19-50 years
Saturated Fat	0.71% 0.23g	1.05% 0.34g	32g per day for Men 19-50 years
Omega 3	7.8% 0.13g	3.35% 0.054g	1.6g per day for Men 19-50 years
Omega 6	0.57% 0.097g	1.1% 0.18g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	10% 13g	124% 161g	130g per day for Men 19-50 years
Sugars	4.65% 3.37g	9.2% 6.67g	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	1.86% 1.35g	2.7% 1.94g	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	% 1.77g	g per day for Men 19-50 years
Sucrose	% 0.2g	% 1.96g	g per day for Men 19-50 years
Fiber	13.6% 5.16g	34.5% 13g	38g per day for Men 19-50 years
Protein	10% 5.6g	29.6% 16.6g	56g per day for Men 19-50 years

Vitamins

	Broccoli	Dry Mashed Potatoes Flakes	Recommended Dietary Allowance
Vitamin A	6.84% 61.5μg	0.22% 2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11.7% 0.14mg	163% 1.96mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18% 0.23mg	16.8% 0.22mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.93% 1.27mg	77.7% 12.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22.7% 1.14mg	82.6% 4.13mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	26.7% 0.35mg	114% 1.5mg	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	31.3% 125μg	23% 91μg	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	197% 177mg	179% 161mg	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	10.3% 1.55mg	0.4% 0.06mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	168% 202μg	14.4% 17.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli	Dry Mashed Potatoes Flakes	Recommended Dietary Allowance
Calcium	9.33% 93mg	5.36% 53.6mg	1000mg per day for Men 19-50 years
Copper	11% 0.097mg	35.5% 0.32mg	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	18% 1.45mg	30% 2.4mg	8mg per day for Men 19-50 years
Magnesium	9.92% 41.7mg	31% 131mg	420mg per day for Men 19-50 years
Manganese	18% 0.42mg	14% 0.32mg	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	18.7% 131mg	44.2% 310mg	700mg per day for Men 19-50 years
Potassium	18.4% 627mg	64% 2179mg	3400mg per day for Men 19-50 years
Selenium	9.02% 4.96μg	48.3% 26.6μg	55μg per day for Men 19-50 years
Sodium	4.37% 65.5mg	10% 153mg	1500mg per day for Men 19-50 years
Zinc	7.4% 0.81mg	12.6% 1.4mg	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 Broccoli vs Dry Mashed Potatoes Flakes:

• Raw Broccoli has 31 times more Vitamin A, 1.4 times more Vitamin B9, 26 times more Vitamin E and 11.7 times more Vitamin K than Dehydrated Mashed Potatoes Flakes.
• While Dehydrated Mashed Potatoes Flakes contain 13.9 times more Vitamin B1, 9.8 times more Vitamin B3, 3.6 times more Vitamin B5 and 4.3 times more Vitamin B6 than Raw Broccoli.
• Both Raw Broccoli and Dehydrated Mashed Potatoes Flakes have similar amounts of Vitamin B2 and Vitamin C per 7 oz.
• Both Raw Broccoli as well as Dehydrated Mashed Potatoes Flakes have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Broccoli vs Dry Mashed Potatoes Flakes:

• Raw Broccoli has 1.7 times more Calcium, 1.3 times more Manganese and 13.6 times more Water than Dehydrated Mashed Potatoes Flakes.
• While Dehydrated Mashed Potatoes Flakes contain 3.3 times more Copper, 1.7 times more Iron, 3.1 times more Magnesium, 2.4 times more Phosphorus, 3.5 times more Potassium, 5.4 times more Selenium, 2.3 times more Sodium and 1.7 times more Zinc than Raw Broccoli.

Comparison of macro-nutrients per 7 ounces:

• Raw Broccoli has 2.3 times more Omega 3 than Dehydrated Mashed Potatoes Flakes.
• While Dehydrated Mashed Potatoes Flakes contain 10.4 times more Energy, 12.2 times more Carbohydrate, 2 times more Sugars, 1.4 times more Fructose, 2.5 times more Fiber and 3 times more Protein than Raw Broccoli.
• Both Raw Broccoli as well as Dehydrated Mashed Potatoes Flakes have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 7 oz.