Comparing Nutrients in 100 grams Boiled Broccoli VS Dry Mashed Potato Granules

Macros Ratio

	Protein	Fat	Carbs
Boiled Broccoli	23%	9%	68%
Dry Mashed Potato Granules	9%	1%	90%

Macro Nutrients

	Boiled Broccoli	Dry Mashed Potato Granules	Recommended Dietary Allowance
Energy	1.2% 35kcal	13% 372kcal	2900kcal per day for Men 19-50 years
Fat	0.42% 0.41g	0.56% 0.54g	97g per day for Men 19-50 years
Saturated Fat	0.25% 0.079g	0.43% 0.14g	32g per day for Men 19-50 years
Omega 3	7.44% 0.12g	3.56% 0.057g	1.6g per day for Men 19-50 years
Omega 6	0.3% 0.051g	1.06% 0.18g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	5.52% 7.18g	65.8% 85.5g	130g per day for Men 19-50 years
Sugars	1.9% 1.4g	4.8% 3.47g	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	1.02% 0.74g	1.4% 1g	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	% 0.49g	% 0.92g	g per day for Men 19-50 years
Sucrose	% 0.08g	% 1.02g	g per day for Men 19-50 years
Fiber	8.7% 3.3g	18.7% 7.1g	38g per day for Men 19-50 years
Protein	4.25% 2.38g	14.7% 8.22g	56g per day for Men 19-50 years

Vitamins

	Boiled Broccoli	Dry Mashed Potato Granules	Recommended Dietary Allowance
Vitamin A	8.56% 77μg	0.11% 1μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.25% 0.063mg	37.8% 0.45mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.46% 0.12mg	19.5% 0.25mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.46% 0.55mg	29.8% 4.77mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.3% 0.62mg	6.9% 0.35mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15.4% 0.2mg	66.2% 0.86mg	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	27% 108μg	10% 40μg	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	72% 65mg	41% 37mg	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	9.67% 1.45mg	1.8% 0.27mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	118% 141μg	7.5% 9μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Broccoli	Dry Mashed Potato Granules	Recommended Dietary Allowance
Calcium	4% 40mg	4.1% 41mg	1000mg per day for Men 19-50 years
Copper	6.78% 0.061mg	11.3% 0.1mg	0.9mg per day for Men 19-50 years
Fluoride	0.1% 4μg	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	8.38% 0.67mg	13.6% 1.1mg	8mg per day for Men 19-50 years
Magnesium	5% 21mg	23.3% 98mg	420mg per day for Men 19-50 years
Manganese	8.43% 0.19mg	48.7% 1.12mg	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	9.57% 67mg	35% 245mg	700mg per day for Men 19-50 years
Potassium	8.6% 293mg	20.7% 703mg	3400mg per day for Men 19-50 years
Selenium	2.9% 1.6μg	49.3% 27μg	55μg per day for Men 19-50 years
Sodium	2.73% 41mg	4.47% 67mg	1500mg per day for Men 19-50 years
Zinc	4.1% 0.45mg	8.27% 0.91mg	11mg per day for Men 19-50 years
Water	2.4% 89.3g	0.098% 3.63g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Boiled Broccoli vs Dry Mashed Potato Granules:

• Boiled and Drained Broccoli has 77 times more Vitamin A, 1.8 times more Vitamin B5, 2.7 times more Vitamin B9, 1.8 times more Vitamin C, 5.4 times more Vitamin E and 15.7 times more Vitamin K than Granules of Dehydrated Mashed Potatoes.
• While Granules of Dehydrated Mashed Potatoes contain 7.2 times more Vitamin B1, 2.1 times more Vitamin B2, 8.6 times more Vitamin B3 and 4.3 times more Vitamin B6 than Boiled and Drained Broccoli.
• Both Boiled and Drained Broccoli as well as Granules of Dehydrated Mashed Potatoes have insufficient amounts of Vitamin B12 and Vitamin D in 100 g.

Comparing minerals per 100 grams for Boiled Broccoli vs Dry Mashed Potato Granules:

• Boiled and Drained Broccoli has 24.6 times more Water than Granules of Dehydrated Mashed Potatoes.
• While Granules of Dehydrated Mashed Potatoes contain 1.7 times more Copper, 1.6 times more Iron, 4.7 times more Magnesium, 5.8 times more Manganese, 3.7 times more Phosphorus, 2.4 times more Potassium, 16.9 times more Selenium, 1.6 times more Sodium and 2 times more Zinc than Boiled and Drained Broccoli.
• Both Boiled and Drained Broccoli and Granules of Dehydrated Mashed Potatoes have similar amounts of Calcium per 100 g.

Comparison of macro-nutrients per 100 grams:

• Boiled and Drained Broccoli has 2.1 times more Omega 3 than Granules of Dehydrated Mashed Potatoes.
• While Granules of Dehydrated Mashed Potatoes contain 10.6 times more Energy, 3.5 times more Omega 6, 11.9 times more Carbohydrate, 2.5 times more Sugars, 1.4 times more Fructose, 2.2 times more Fiber and 3.5 times more Protein than Boiled and Drained Broccoli.
• Both Boiled and Drained Broccoli as well as Granules of Dehydrated Mashed Potatoes have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 100 g.