Comparing Nutrients in 7 ounces Dry Mashed Potatoes Flakes VS Boiled Broccoli

Macros Ratio

	Protein	Fat	Carbs
Dry Mashed Potatoes Flakes	9%	1%	90%
Boiled Broccoli	23%	9%	68%

Macro Nutrients

	Dry Mashed Potatoes Flakes	Boiled Broccoli	Recommended Dietary Allowance
Energy	24.2% 703kcal	2.4% 69.5kcal	2900kcal per day for Men 19-50 years
Fat	0.84% 0.81g	0.84% 0.81g	97g per day for Men 19-50 years
Saturated Fat	1.05% 0.34g	0.49% 0.16g	32g per day for Men 19-50 years
Omega 3	3.35% 0.054g	14.8% 0.24g	1.6g per day for Men 19-50 years
Omega 6	1.1% 0.18g	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	124% 161g	11% 14.2g	130g per day for Men 19-50 years
Sugars	9.2% 6.67g	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	2.7% 1.94g	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	% 1.77g	% 0.97g	g per day for Men 19-50 years
Sucrose	% 1.96g	% 0.16g	g per day for Men 19-50 years
Fiber	34.5% 13g	17.2% 6.55g	38g per day for Men 19-50 years
Protein	29.6% 16.6g	8.43% 4.72g	56g per day for Men 19-50 years

Vitamins

	Dry Mashed Potatoes Flakes	Boiled Broccoli	Recommended Dietary Allowance
Vitamin A	0.22% 2μg	17% 153μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	163% 1.96mg	10.4% 0.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16.8% 0.22mg	18.8% 0.24mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	77.7% 12.4mg	6.86% 1.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	82.6% 4.13mg	24.4% 1.22mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	114% 1.5mg	30.5% 0.4mg	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	23% 91μg	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	179% 161mg	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	0.4% 0.06mg	19% 2.88mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	14.4% 17.3μg	233% 280μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dry Mashed Potatoes Flakes	Boiled Broccoli	Recommended Dietary Allowance
Calcium	5.36% 53.6mg	7.94% 79.4mg	1000mg per day for Men 19-50 years
Copper	35.5% 0.32mg	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	30% 2.4mg	16.6% 1.33mg	8mg per day for Men 19-50 years
Magnesium	31% 131mg	9.92% 41.7mg	420mg per day for Men 19-50 years
Manganese	14% 0.32mg	16.7% 0.38mg	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	44.2% 310mg	19% 133mg	700mg per day for Men 19-50 years
Potassium	64% 2179mg	17% 581mg	3400mg per day for Men 19-50 years
Selenium	48.3% 26.6μg	5.77% 3.18μg	55μg per day for Men 19-50 years
Sodium	10% 153mg	5.42% 81.4mg	1500mg per day for Men 19-50 years
Zinc	12.6% 1.4mg	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 Dry Mashed Potatoes Flakes vs Boiled Broccoli:

• Dehydrated Mashed Potatoes Flakes have 15.7 times more Vitamin B1, 11.3 times more Vitamin B3, 3.4 times more Vitamin B5, 3.7 times more Vitamin B6 and 1.2 times more Vitamin C than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 77 times more Vitamin A, 2.3 times more Vitamin B9, 48.3 times more Vitamin E and 16.2 times more Vitamin K than Dehydrated Mashed Potatoes Flakes.
• Both Dehydrated Mashed Potatoes Flakes and Boiled and Drained Broccoli have similar amounts of Vitamin B2 per 7 oz.
• Both Dehydrated Mashed Potatoes Flakes 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 Dry Mashed Potatoes Flakes vs Boiled Broccoli:

• Dehydrated Mashed Potatoes Flakes have 2.6 times more Copper, 1.8 times more Iron, 3.1 times more Magnesium, 2.3 times more Phosphorus, 3.7 times more Potassium, 8.4 times more Selenium, 1.9 times more Sodium and 1.6 times more Zinc than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 1.5 times more Calcium and 13.6 times more Water than Dehydrated Mashed Potatoes Flakes.
• Both Dehydrated Mashed Potatoes Flakes and Boiled and Drained Broccoli have similar amounts of Manganese per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Dehydrated Mashed Potatoes Flakes have 10.1 times more Energy, 11.3 times more Carbohydrate, 2.4 times more Sugars, 1.3 times more Fructose, 2 times more Fiber and 3.5 times more Protein than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 4.4 times more Omega 3 than Dehydrated Mashed Potatoes Flakes.
• Both Dehydrated Mashed Potatoes Flakes as well as Boiled and Drained Broccoli have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 7 oz.