Comparing Nutrients in 100 grams 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	13% 372kcal	1% 29kcal	2900kcal per day for Men 19-50 years
Fat	0.56% 0.54g	0.35% 0.34g	97g per day for Men 19-50 years
Saturated Fat	0.43% 0.14g	0.16% 0.052g	32g per day for Men 19-50 years
Omega 3	3.56% 0.057g	7.8% 0.13g	1.6g per day for Men 19-50 years
Omega 6	1.06% 0.18g	0.22% 0.037g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	65.8% 85.5g	4.1% 5.35g	130g per day for Men 19-50 years
Sugars	4.8% 3.47g	2.03% 1.47g	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	1.4% 1g	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	% 0.92g	NA	g per day for Men 19-50 years
Sucrose	% 1.02g	NA	g per day for Men 19-50 years
Fiber	18.7% 7.1g	7.9% 3g	38g per day for Men 19-50 years
Protein	14.7% 8.22g	5.46% 3.06g	56g per day for Men 19-50 years

Vitamins

	Dry Mashed Potato Granules	Frozen Broccoli Spears	Recommended Dietary Allowance
Vitamin A	0.11% 1μg	6.33% 57μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	37.8% 0.45mg	6% 0.072mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	19.5% 0.25mg	8.77% 0.11mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	29.8% 4.77mg	2.9% 0.46mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.9% 0.35mg	4.84% 0.24mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	66.2% 0.86mg	13.5% 0.18mg	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	10% 40μg	23.5% 94μg	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	41% 37mg	76% 68.3mg	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	1.8% 0.27mg	9% 1.35mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	7.5% 9μg	84.5% 101μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dry Mashed Potato Granules	Frozen Broccoli Spears	Recommended Dietary Allowance
Calcium	4.1% 41mg	4.1% 41mg	1000mg per day for Men 19-50 years
Copper	11.3% 0.1mg	4% 0.036mg	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	13.6% 1.1mg	9% 0.72mg	8mg per day for Men 19-50 years
Magnesium	23.3% 98mg	3.8% 16mg	420mg per day for Men 19-50 years
Manganese	48.7% 1.12mg	11% 0.26mg	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	35% 245mg	8.43% 59mg	700mg per day for Men 19-50 years
Potassium	20.7% 703mg	7.35% 250mg	3400mg per day for Men 19-50 years
Selenium	49.3% 27μg	3.45% 1.9μg	55μg per day for Men 19-50 years
Sodium	4.47% 67mg	1.13% 17mg	1500mg per day for Men 19-50 years
Zinc	8.27% 0.91mg	3.1% 0.34mg	11mg per day for Men 19-50 years
Water	0.098% 3.63g	2.45% 91g	3700g per day for Men 19-50 years

Nutrient Comparison: Dry Mashed Potato Granules VS Frozen Broccoli Spears per 100 g

Compare the macro and micronutrient content in 100 g of Dry Mashed Potato Granules versus 100 g of Frozen Broccoli Spears to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 100 grams 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 100 g 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.
• 100 grams 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 100 grams.

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

• 100 grams 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 100 g 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 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 grams 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 100 g of Frozen Broccoli Spears contain 2.2 times more Omega 3 than Granules of Dehydrated Mashed Potatoes.
• 100 grams 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 100 grams.