Comparing Nutrients in 7 ounces Dry Mashed Potato Granules VS Frozen Broccoli Spears

Macros Ratio

	Protein	Fat	Carbs
Dry Mashed Potato Granules	9%	1%	90%
Frozen Broccoli Spears	33%	8%	59%

Macro Nutrients

	Dry Mashed Potato Granules	Frozen Broccoli Spears	Recommended Dietary Allowance
Energy	25.5% 738kcal	2% 57.5kcal	2900kcal per day for Men 19-50 years
Fat	1.1% 1.07g	0.7% 0.67g	97g per day for Men 19-50 years
Saturated Fat	0.86% 0.27g	0.32% 0.1g	32g per day for Men 19-50 years
Omega 3	7.07% 0.11g	15.5% 0.25g	1.6g per day for Men 19-50 years
Omega 6	2.1% 0.36g	0.43% 0.073g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	131% 170g	8.17% 10.6g	130g per day for Men 19-50 years
Sugars	9.5% 6.9g	4.02% 2.9g	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	2.76% 2g	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	% 1.83g	NA	g per day for Men 19-50 years
Sucrose	% 2.02g	NA	g per day for Men 19-50 years
Fiber	37% 14g	15.7% 5.95g	38g per day for Men 19-50 years
Protein	29% 16.3g	11% 6.07g	56g per day for Men 19-50 years

Vitamins

	Dry Mashed Potato Granules	Frozen Broccoli Spears	Recommended Dietary Allowance
Vitamin A	0.22% 2μg	12.6% 113μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	75% 0.9mg	12% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	38.6% 0.5mg	17.4% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	59% 9.46mg	5.73% 0.92mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13.7% 0.68mg	9.6% 0.48mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	131% 1.7mg	26.7% 0.35mg	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	20% 79.4μg	46.6% 187μg	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	81.6% 73.4mg	151% 136mg	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	3.57% 0.54mg	18% 2.68mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	15% 18μg	168% 201μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dry Mashed Potato Granules	Frozen Broccoli Spears	Recommended Dietary Allowance
Calcium	8.14% 81.4mg	8.14% 81.4mg	1000mg per day for Men 19-50 years
Copper	22.5% 0.2mg	7.94% 0.071mg	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	27% 2.16mg	18% 1.43mg	8mg per day for Men 19-50 years
Magnesium	46.3% 194mg	7.56% 31.8mg	420mg per day for Men 19-50 years
Manganese	97% 2.22mg	22% 0.51mg	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	69.5% 486mg	16.7% 117mg	700mg per day for Men 19-50 years
Potassium	41% 1395mg	14.6% 496mg	3400mg per day for Men 19-50 years
Selenium	98% 53.8μg	6.86% 3.77μg	55μg per day for Men 19-50 years
Sodium	8.86% 133mg	2.25% 33.7mg	1500mg per day for Men 19-50 years
Zinc	16.4% 1.8mg	6.13% 0.67mg	11mg per day for Men 19-50 years
Water	0.19% 7.2g	4.86% 180g	3700g per day for Men 19-50 years

Nutrient Comparison: Dry Mashed Potato Granules VS Frozen Broccoli Spears per 7 oz

Compare the macro and micronutrient content in 7 oz of Dry Mashed Potato Granules versus 7 oz of Frozen Broccoli Spears to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 7 ounces of Dry Mashed Potato Granules have 6.3 times more Vitamin B1, 2.2 times more Vitamin B2, 10.3 times more Vitamin B3, 1.4 times more Vitamin B5 and 4.9 times more Vitamin B6 than Frozen Broccoli Spears.
• While 7 oz of Frozen Broccoli Spears contain 57 times more Vitamin A, 2.4 times more Vitamin B9, 1.8 times more Vitamin C, 5 times more Vitamin E and 11.3 times more Vitamin K than Granules of Dehydrated Mashed Potatoes.
• 7 ounces of Dry Mashed Potato Granules have insufficient amounts of Vitamin A and Vitamin E
• Both Granules of Dehydrated Mashed Potatoes as well as Frozen Broccoli Spears have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

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

• 7 ounces of Dry Mashed Potato Granules have 2.8 times more Copper, 1.5 times more Iron, 6.1 times more Magnesium, 4.4 times more Manganese, 4.2 times more Phosphorus, 2.8 times more Potassium, 14.3 times more Selenium, 3.9 times more Sodium and 2.7 times more Zinc than Frozen Broccoli Spears.
• While 7 oz of Frozen Broccoli Spears contain 24.9 times more Water than Granules of Dehydrated Mashed Potatoes.
• Both Dry Mashed Potato Granules and Frozen Broccoli Spears contain similar levels of Calcium per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Dry Mashed Potato Granules have 12.8 times more Energy, 16 times more Carbohydrate, 2.4 times more Sugars, 2.4 times more Fiber and 2.7 times more Protein than Frozen Broccoli Spears.
• While 7 oz of Frozen Broccoli Spears contain 2.2 times more Omega 3 than Granules of Dehydrated Mashed Potatoes.
• 7 ounces of Frozen Broccoli Spears provide inadequate amounts of Energy
• Both Granules of Dehydrated Mashed Potatoes as well as Frozen Broccoli Spears provide inadequate amounts of Omega 6 in seven ounces.