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Comparing Nutrients in 100 grams Dry Mashed Potatoes FlakesVS Broccoli

Macros Ratio

Protein Fat Carbs

Dry Mashed Potatoes Flakes
9%
1%
90%
Broccoli
27%
8%
65%
100 g ▼

Macro Nutrients

12.2%354kcal
Energy
1.17%34kcal
354 kcalvs34 kcal
Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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0.42%0.41g
Fat
0.38%0.37g
0.41 gvs0.37 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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0.53%0.17g
Saturated Fat
0.36%0.11g
0.17 gvs0.11 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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1.7%0.027g
Omega 3
3.94%0.063g
0.027 gvs0.063 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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0.55%0.093g
Omega 6
0.29%0.049g
0.093 gvs0.049 g
Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg
Cholesterol
0%0mg
0 mgvs0 mg
Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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62.4%81g
Carbohydrate
5.1%6.64g
81 gvs6.64 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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4.63%3.36g
Sugars
2.34%1.7g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
3.36 gvs1.7 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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1.35%0.98g
Fructose
0.94%0.68g
≤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]
0.98 gvs0.68 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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%0.89g
Glucose
%0.49g
0.89 gvs0.49 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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%0.99g
Sucrose
%0.1g
0.99 gvs0.1 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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17.4%6.6g
Fiber
6.84%2.6g
6.6 gvs2.6 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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15%8.34g
Protein
5.04%2.82g
8.34 gvs2.82 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

Find Vegetables rich in Protein Buy premium vegan protein powder

Vitamins

0.11%1μg
Vitamin A
3.44%31μg
RAE, retinol activity equivalents
1 μgvs31 μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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82.3%0.99mg
Vitamin B1
5.9%0.071mg
Thiamine
0.99 mgvs0.071 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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8.46%0.11mg
Vitamin B2
9%0.12mg
Riboflavin
0.11 mgvs0.12 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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39%6.26mg
Vitamin B3
4%0.64mg
Niacin, nicotinic acid, niacinamide
6.26 mgvs0.64 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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41.6%2.08mg
Vitamin B5
11.5%0.57mg
Pantothenic acid
2.08 mgvs0.57 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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57.5%0.75mg
Vitamin B6
13.5%0.18mg
Pyridoxine
0.75 mgvs0.18 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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NA
Vitamin B7
NA
Biotin
NA μgvsNA μg
Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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11.5%46μg
Vitamin B9
15.8%63μg
Folates and Folic Acid
46 μgvs63 μg
Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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0%0μg
Vitamin B12
0%0μg
Cobalamin
0 μgvs0 μg
Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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90%81mg
Vitamin C
99%89.2mg
Ascorbic acid
81 mgvs89.2 mg
Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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0%0IU
Vitamin D
0%0IU
Calciferol, cholecalciferol, ergocalciferol
0 IUvs0 IU
Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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0.2%0.03mg
Vitamin E
5.2%0.78mg
Tocopherols and Tocotrienols
0.03 mgvs0.78 mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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7.25%8.7μg
Vitamin K
84.7%102μg
Phytomenadione or phylloquinone
8.7 μgvs102 μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

2.7%27mg
Calcium
4.7%47mg
27 mgvs47 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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18%0.16mg
Copper
5.44%0.049mg
0.16 mgvs0.049 mg
Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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NA
Fluoride
NA
Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
NA μgvsNA μg
Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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15%1.2mg
Iron
9.13%0.73mg
1.2 mgvs0.73 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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15.7%66mg
Magnesium
5%21mg
66 mgvs21 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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7%0.16mg
Manganese
9.13%0.21mg
0.16 mgvs0.21 mg
Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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NA
Molybdenum
NA
Molybdenum is an essential trace element that is naturally present in many foods [RDA]
NA μgvsNA μg
Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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22.3%156mg
Phosphorus
9.43%66mg
156 mgvs66 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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32.3%1098mg
Potassium
9.3%316mg
1098 mgvs316 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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24.4%13.4μg
Selenium
4.55%2.5μg
13.4 μgvs2.5 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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5.13%77mg
Sodium
2.2%33mg
77 mgvs33 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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6.36%0.7mg
Zinc
3.73%0.41mg
0.7 mgvs0.41 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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0.18%6.6g
Water
2.4%89.3g
6.6 gvs89.3 g
Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 100 grams of Dry Mashed Potatoes Flakes vs Broccoli:
Comparing minerals per 100 grams for Dry Mashed Potatoes Flakes vs Broccoli:
Comparison of macro-nutrients per 100 grams:



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