Comparing Nutrients in 7 ounces Broccoli VS 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	2.33% 67.5kcal	25.5% 738kcal	2900kcal per day for Men 19-50 years
Fat	0.76% 0.73g	1.1% 1.07g	97g per day for Men 19-50 years
Saturated Fat	0.71% 0.23g	0.86% 0.27g	32g per day for Men 19-50 years
Omega 3	7.8% 0.13g	7.07% 0.11g	1.6g per day for Men 19-50 years
Omega 6	0.57% 0.097g	2.1% 0.36g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	10% 13g	131% 170g	130g per day for Men 19-50 years
Sugars	4.65% 3.37g	9.5% 6.9g	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	1.86% 1.35g	2.76% 2g	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	% 1.83g	g per day for Men 19-50 years
Sucrose	% 0.2g	% 2.02g	g per day for Men 19-50 years
Fiber	13.6% 5.16g	37% 14g	38g per day for Men 19-50 years
Protein	10% 5.6g	29% 16.3g	56g per day for Men 19-50 years

Vitamins

	Broccoli	Dry Mashed Potato Granules	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	75% 0.9mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18% 0.23mg	38.6% 0.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.93% 1.27mg	59% 9.46mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22.7% 1.14mg	13.7% 0.68mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	26.7% 0.35mg	131% 1.7mg	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	20% 79.4μg	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	197% 177mg	81.6% 73.4mg	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	10.3% 1.55mg	3.57% 0.54mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	168% 202μg	15% 18μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli	Dry Mashed Potato Granules	Recommended Dietary Allowance
Calcium	9.33% 93mg	8.14% 81.4mg	1000mg per day for Men 19-50 years
Copper	11% 0.097mg	22.5% 0.2mg	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	27% 2.16mg	8mg per day for Men 19-50 years
Magnesium	9.92% 41.7mg	46.3% 194mg	420mg per day for Men 19-50 years
Manganese	18% 0.42mg	97% 2.22mg	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	69.5% 486mg	700mg per day for Men 19-50 years
Potassium	18.4% 627mg	41% 1395mg	3400mg per day for Men 19-50 years
Selenium	9.02% 4.96μg	98% 53.8μg	55μg per day for Men 19-50 years
Sodium	4.37% 65.5mg	8.86% 133mg	1500mg per day for Men 19-50 years
Zinc	7.4% 0.81mg	16.4% 1.8mg	11mg per day for Men 19-50 years
Water	4.8% 177g	0.19% 7.2g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Broccoli vs Dry Mashed Potato Granules:

• Raw Broccoli has 31 times more Vitamin A, 1.7 times more Vitamin B5, 1.6 times more Vitamin B9, 2.4 times more Vitamin C, 2.9 times more Vitamin E and 11.3 times more Vitamin K than Granules of Dehydrated Mashed Potatoes.
• While Granules of Dehydrated Mashed Potatoes contain 6.4 times more Vitamin B1, 2.2 times more Vitamin B2, 7.5 times more Vitamin B3 and 4.9 times more Vitamin B6 than Raw Broccoli.
• Both Raw Broccoli as well as Granules of Dehydrated Mashed Potatoes have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Broccoli vs Dry Mashed Potato Granules:

• Raw Broccoli has 24.6 times more Water than Granules of Dehydrated Mashed Potatoes.
• While Granules of Dehydrated Mashed Potatoes contain 2.1 times more Copper, 1.5 times more Iron, 4.7 times more Magnesium, 5.3 times more Manganese, 3.7 times more Phosphorus, 2.2 times more Potassium, 10.8 times more Selenium, 2 times more Sodium and 2.2 times more Zinc than Raw Broccoli.
• Both Raw Broccoli and Granules of Dehydrated Mashed Potatoes have similar amounts of Calcium per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Granules of Dehydrated Mashed Potatoes contain 10.9 times more Energy, 3.7 times more Omega 6, 12.9 times more Carbohydrate, 2 times more Sugars, 1.5 times more Fructose, 2.7 times more Fiber and 2.9 times more Protein than Raw Broccoli.
• Both Raw Broccoli and Granules of Dehydrated Mashed Potatoes have similar amounts of Omega 3 per 7 oz.
• Both Raw Broccoli as well as Granules of Dehydrated Mashed Potatoes have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 7 oz.