Comparing Nutrients in 14 ounces Frozen Chopped Broccoli VS Sweet Potato Chips

Macros Ratio

	Protein	Fat	Carbs
Frozen Chopped Broccoli	34%	8%	58%
Sweet Potato Chips	2%	55%	43%

Macro Nutrients

	Frozen Chopped Broccoli	Sweet Potato Chips	Recommended Dietary Allowance
Energy	3.56% 103kcal	73% 2111kcal	2900kcal per day for Men 19-50 years
Fat	1.2% 1.15g	132% 128g	97g per day for Men 19-50 years
Saturated Fat	0.55% 0.17g	36.5% 11.7g	32g per day for Men 19-50 years
Omega 3	26% 0.42g	284% 4.54g	1.6g per day for Men 19-50 years
Omega 6	0.72% 0.12g	259% 44g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	14.6% 19g	173% 226g	130g per day for Men 19-50 years
Sugars	7.4% 5.36g	48.3% 35g	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	4.54% 3.3g	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	% 2.98g	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	31.3% 12g	92% 35g	38g per day for Men 19-50 years
Protein	20% 11g	21% 11.7g	56g per day for Men 19-50 years

Vitamins

	Frozen Chopped Broccoli	Sweet Potato Chips	Recommended Dietary Allowance
Vitamin A	23% 206μg	522% 4699μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	17.5% 0.21mg	29% 0.35mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	29.3% 0.38mg	49% 0.64mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.7% 1.87mg	51.8% 8.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22% 1.1mg	123% 6.15mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	39.7% 0.52mg	163% 2.12mg	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	66.5% 266μg	36.7% 147μg	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	249% 224mg	0% 0mg	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	32.3% 4.84mg	260% 39mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	268% 322μg	81% 97μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Chopped Broccoli	Sweet Potato Chips	Recommended Dietary Allowance
Calcium	22.2% 222mg	23.4% 234mg	1000mg per day for Men 19-50 years
Copper	16.8% 0.15mg	182% 1.64mg	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	40% 3.2mg	105% 8.4mg	8mg per day for Men 19-50 years
Magnesium	17% 71.4mg	61.4% 258mg	420mg per day for Men 19-50 years
Manganese	50.7% 1.17mg	233% 5.35mg	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	28.3% 198mg	82.2% 575mg	700mg per day for Men 19-50 years
Potassium	24.7% 841mg	108% 3671mg	3400mg per day for Men 19-50 years
Selenium	20.2% 11μg	15% 8.33μg	55μg per day for Men 19-50 years
Sodium	6.35% 95mg	9.26% 139mg	1500mg per day for Men 19-50 years
Zinc	17.3% 1.9mg	19% 2.1mg	11mg per day for Men 19-50 years
Water	9.8% 363g	0.48% 18g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Frozen Chopped Broccoli vs Sweet Potato Chips:

• Frozen Chopped Broccoli, Unprepared has 1.8 times more Vitamin B9, more Vitamin C and 3.3 times more Vitamin K than Unsalted Sweet Potato Chips.
• While Unsalted Sweet Potato Chips contain 22.8 times more Vitamin A, 1.7 times more Vitamin B1, 1.7 times more Vitamin B2, 4.4 times more Vitamin B3, 5.6 times more Vitamin B5, 4.1 times more Vitamin B6 and 8 times more Vitamin E than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli, Unprepared as well as Unsalted Sweet Potato Chips have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Frozen Chopped Broccoli vs Sweet Potato Chips:

• Frozen Chopped Broccoli, Unprepared has 1.3 times more Selenium and 20.3 times more Water than Unsalted Sweet Potato Chips.
• While Unsalted Sweet Potato Chips contain 10.8 times more Copper, 2.6 times more Iron, 3.6 times more Magnesium, 4.6 times more Manganese, 2.9 times more Phosphorus, 4.4 times more Potassium and 1.5 times more Sodium than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli, Unprepared and Unsalted Sweet Potato Chips have similar amounts of Calcium and Zinc per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Unsalted Sweet Potato Chips contain 20.5 times more Energy, 111.6 times more Fat, 66.8 times more Saturated Fat, 10.9 times more Omega 3, 357.4 times more Omega 6, 11.9 times more Carbohydrate, 6.5 times more Sugars and 2.9 times more Fiber than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli, Unprepared and Unsalted Sweet Potato Chips have similar amounts of Protein per 14 oz.
• Both Frozen Chopped Broccoli, Unprepared as well as Unsalted Sweet Potato Chips have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.