Comparing Nutrients in 7 ounces Potato Flour VS Boiled Broccoli

Macros Ratio

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

Macro Nutrients

	Potato Flour	Boiled Broccoli	Recommended Dietary Allowance
Energy	24.4% 708kcal	2.4% 69.5kcal	2900kcal per day for Men 19-50 years
Fat	0.7% 0.67g	0.84% 0.81g	97g per day for Men 19-50 years
Saturated Fat	0.56% 0.18g	0.49% 0.16g	32g per day for Men 19-50 years
Omega 3	4.34% 0.069g	14.8% 0.24g	1.6g per day for Men 19-50 years
Omega 6	1.3% 0.22g	0.6% 0.1g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	127% 165g	11% 14.2g	130g per day for Men 19-50 years
Sugars	9.63% 7g	3.8% 2.76g	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	NA	2.03% 1.47g	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	NA	% 0.97g	g per day for Men 19-50 years
Sucrose	NA	% 0.16g	g per day for Men 19-50 years
Fiber	31% 11.7g	17.2% 6.55g	38g per day for Men 19-50 years
Protein	24.5% 13.7g	8.43% 4.72g	56g per day for Men 19-50 years

Vitamins

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

Minerals

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

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

• Potato Flour has 3.6 times more Vitamin B1, 6.3 times more Vitamin B3 and 3.8 times more Vitamin B6 than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 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.
• Both Potato Flour as well as Boiled and Drained Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

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

• Potato Flour has 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.
• While Boiled and Drained Broccoli contains 1.5 times more Selenium and 13.7 times more Water than Potato Flour.
• Both Potato Flour and Boiled and Drained Broccoli have similar amounts of Zinc per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Potato Flour has 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.
• While Boiled and Drained Broccoli contains 3.4 times more Omega 3 than Potato Flour.
• Both Potato Flour as well as Boiled and Drained Broccoli have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 7 oz.