Comparing Nutrients in 14 ounces Frozen Chopped Broccoli VS Canned Mashed Sweet Potato

Macros Ratio

	Protein	Fat	Carbs
Frozen Chopped Broccoli	34%	8%	58%
Canned Mashed Sweet Potato	8%	2%	90%

Macro Nutrients

	Frozen Chopped Broccoli	Canned Mashed Sweet Potato	Recommended Dietary Allowance
Energy	3.56% 103kcal	14% 401kcal	2900kcal per day for Men 19-50 years
Fat	1.2% 1.15g	0.82% 0.79g	97g per day for Men 19-50 years
Saturated Fat	0.55% 0.17g	0.51% 0.16g	32g per day for Men 19-50 years
Omega 3	26% 0.42g	3.22% 0.052g	1.6g per day for Men 19-50 years
Omega 6	0.72% 0.12g	1.66% 0.28g	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	70.8% 92g	130g per day for Men 19-50 years
Sugars	7.4% 5.36g	30% 21.6g	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	17.8% 6.75g	38g per day for Men 19-50 years
Protein	20% 11g	14% 7.86g	56g per day for Men 19-50 years

Vitamins

	Frozen Chopped Broccoli	Canned Mashed Sweet Potato	Recommended Dietary Allowance
Vitamin A	23% 206μg	192% 1726μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	17.5% 0.21mg	8.93% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	29.3% 0.38mg	27.5% 0.36mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.7% 1.87mg	23.7% 3.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22% 1.1mg	40.6% 2.03mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	39.7% 0.52mg	71.7% 0.93mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	26% 7.8μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	66.5% 266μg	11% 43.7μg	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	23% 20.6mg	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	29% 4.33mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	268% 322μg	7.94% 9.53μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Chopped Broccoli	Canned Mashed Sweet Potato	Recommended Dietary Allowance
Calcium	22.2% 222mg	12% 119mg	1000mg per day for Men 19-50 years
Copper	16.8% 0.15mg	123% 1.1mg	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	66% 5.28mg	8mg per day for Men 19-50 years
Magnesium	17% 71.4mg	22.7% 95mg	420mg per day for Men 19-50 years
Manganese	50.7% 1.17mg	170% 3.92mg	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	29.5% 206mg	700mg per day for Men 19-50 years
Potassium	24.7% 841mg	24.5% 833mg	3400mg per day for Men 19-50 years
Selenium	20.2% 11μg	5.77% 3.18μg	55μg per day for Men 19-50 years
Sodium	6.35% 95mg	20% 298mg	1500mg per day for Men 19-50 years
Zinc	17.3% 1.9mg	7.58% 0.83mg	11mg per day for Men 19-50 years
Water	9.8% 363g	7.92% 293g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Chopped Broccoli VS Canned Mashed Sweet Potato per 14 oz

Compare the macro and micronutrient content in 14 oz of Frozen Chopped Broccoli versus 14 oz of Canned Mashed Sweet Potato to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 14 ounces of Frozen Chopped Broccoli have 2 times more Vitamin B1, 6.1 times more Vitamin B9, 10.8 times more Vitamin C and 33.8 times more Vitamin K than Canned Mashed Sweet Potato.
• While 14 oz of Canned Mashed Sweet Potato contain 8.4 times more Vitamin A, 2 times more Vitamin B3, 1.8 times more Vitamin B5 and 1.8 times more Vitamin B6 than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli and Canned Mashed Sweet Potato provide similar amounts of Vitamin B2 and Vitamin E per 14 ounces.
• Both Frozen Chopped Broccoli, Unprepared as well as Canned Mashed Sweet Potato have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.

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

• 14 ounces of Frozen Chopped Broccoli have 1.9 times more Calcium, 3.5 times more Selenium, 2.3 times more Zinc and 1.2 times more Water than Canned Mashed Sweet Potato.
• While 14 oz of Canned Mashed Sweet Potato contain 7.3 times more Copper, 1.6 times more Iron, 1.3 times more Magnesium, 3.4 times more Manganese and 3.1 times more Sodium than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli and Canned Mashed Sweet Potato contain similar levels of Phosphorus and Potassium per 14 ounces.
• 14 ounces of Canned Mashed Sweet Potato lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Frozen Chopped Broccoli have 8.1 times more Omega 3, 1.8 times more Fiber and 1.4 times more Protein than Canned Mashed Sweet Potato.
• While 14 oz of Canned Mashed Sweet Potato contain 3.9 times more Energy, 4.9 times more Carbohydrate and 4 times more Sugars than Frozen Chopped Broccoli, Unprepared.
• 14 ounces of Frozen Chopped Broccoli provide inadequate amounts of Energy
• 14 ounces of Canned Mashed Sweet Potato provide inadequate amounts of Omega 3
• Both Frozen Chopped Broccoli, Unprepared as well as Canned Mashed Sweet Potato provide inadequate amounts of Omega 6 in 14 ounces.