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

Macros Ratio

	Protein	Fat	Carbs
Frozen Chopped Broccoli	34%	8%	58%
Baked Sweet Potato	9%	1%	90%

Macro Nutrients

	Frozen Chopped Broccoli	Baked Sweet Potato	Recommended Dietary Allowance
Energy	3.56% 103kcal	12.3% 357kcal	2900kcal per day for Men 19-50 years
Fat	1.2% 1.15g	0.61% 0.6g	97g per day for Men 19-50 years
Saturated Fat	0.55% 0.17g	0.64% 0.21g	32g per day for Men 19-50 years
Omega 3	26% 0.42g	1.5% 0.024g	1.6g per day for Men 19-50 years
Omega 6	0.72% 0.12g	2.1% 0.36g	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	63.2% 82g	130g per day for Men 19-50 years
Sugars	7.4% 5.36g	35.5% 25.7g	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	2.74% 2g	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	% 2.26g	g per day for Men 19-50 years
Sucrose	NA	% 9.05g	g per day for Men 19-50 years
Fiber	31.3% 12g	34.5% 13g	38g per day for Men 19-50 years
Protein	20% 11g	14.2% 7.98g	56g per day for Men 19-50 years

Vitamins

	Frozen Chopped Broccoli	Baked Sweet Potato	Recommended Dietary Allowance
Vitamin A	23% 206μg	424% 3814μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	17.5% 0.21mg	35.4% 0.42mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	29.3% 0.38mg	32.4% 0.42mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.7% 1.87mg	37% 5.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22% 1.1mg	70% 3.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	39.7% 0.52mg	87.3% 1.14mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	31.8% 9.53μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	66.5% 266μg	5.95% 24μg	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	86.4% 77.8mg	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	18.8% 2.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	268% 322μg	7.6% 9.13μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Chopped Broccoli	Baked Sweet Potato	Recommended Dietary Allowance
Calcium	22.2% 222mg	15% 151mg	1000mg per day for Men 19-50 years
Copper	16.8% 0.15mg	71% 0.64mg	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	34.2% 2.74mg	8mg per day for Men 19-50 years
Magnesium	17% 71.4mg	25.5% 107mg	420mg per day for Men 19-50 years
Manganese	50.7% 1.17mg	85.8% 1.97mg	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	30.6% 214mg	700mg per day for Men 19-50 years
Potassium	24.7% 841mg	55.4% 1885mg	3400mg per day for Men 19-50 years
Selenium	20.2% 11μg	1.44% 0.79μg	55μg per day for Men 19-50 years
Sodium	6.35% 95mg	9.53% 143mg	1500mg per day for Men 19-50 years
Zinc	17.3% 1.9mg	11.5% 1.27mg	11mg per day for Men 19-50 years
Water	9.8% 363g	8.13% 301g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 14 oz of Frozen Chopped Broccoli versus 14 oz of Baked 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 Baked Sweet Potato:

• 14 ounces of Frozen Chopped Broccoli have 11.2 times more Vitamin B9, 2.9 times more Vitamin C, 1.7 times more Vitamin E and 35.3 times more Vitamin K than Baked Sweet Potato.
• While 14 oz of Sweet Potato Baked in skin, flesh only contain 18.5 times more Vitamin A, 2 times more Vitamin B1, 3.2 times more Vitamin B3, 3.2 times more Vitamin B5 and 2.2 times more Vitamin B6 than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli and Baked Sweet Potato provide similar amounts of Vitamin B2 per 14 ounces.
• 14 ounces of Baked Sweet Potato have insufficient amounts of Vitamin B9 and Vitamin K
• Both Frozen Chopped Broccoli, Unprepared as well as Sweet Potato Baked in skin, flesh only have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.

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

• 14 ounces of Frozen Chopped Broccoli have 1.5 times more Calcium, 14 times more Selenium, 1.5 times more Zinc and 1.2 times more Water than Baked Sweet Potato.
• While 14 oz of Sweet Potato Baked in skin, flesh only contain 4.2 times more Copper, 1.5 times more Magnesium, 1.7 times more Manganese, 2.2 times more Potassium and 1.5 times more Sodium than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli and Baked Sweet Potato contain similar levels of Iron and Phosphorus per 14 ounces.
• 14 ounces of Baked Sweet Potato lack sufficient amounts of Selenium

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Frozen Chopped Broccoli have 17.5 times more Omega 3 and 1.4 times more Protein than Baked Sweet Potato.
• While 14 oz of Sweet Potato Baked in skin, flesh only contain 3.5 times more Energy, 4.3 times more Carbohydrate and 4.8 times more Sugars than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli and Baked Sweet Potato offer comparable quantities of Fiber per 14 ounces.
• 14 ounces of Frozen Chopped Broccoli provide inadequate amounts of Energy
• 14 ounces of Baked Sweet Potato provide inadequate amounts of Omega 3
• Both Frozen Chopped Broccoli, Unprepared as well as Sweet Potato Baked in skin, flesh only provide inadequate amounts of Omega 6 in 14 ounces.