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

Macros Ratio

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

Macro Nutrients

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

Vitamins

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

Minerals

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

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

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

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

• 14 ounces of Sweet Potato Chips have 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.
• While 14 oz of Frozen Chopped Broccoli, Unprepared contain 1.8 times more Vitamin B9, more Vitamin C and 3.3 times more Vitamin K than Unsalted Sweet Potato Chips.
• 14 ounces of Sweet Potato Chips have insufficient amounts of Vitamin C
• Both Unsalted Sweet Potato Chips as well as Frozen Chopped Broccoli, Unprepared have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.

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

• 14 ounces of Sweet Potato Chips have 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.
• While 14 oz of Frozen Chopped Broccoli, Unprepared contain 1.3 times more Selenium and 20.3 times more Water than Unsalted Sweet Potato Chips.
• Both Sweet Potato Chips and Frozen Chopped Broccoli contain similar levels of Calcium and Zinc per 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Sweet Potato Chips have 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.
• Both Sweet Potato Chips and Frozen Chopped Broccoli offer comparable quantities of Protein per 14 ounces.
• 14 ounces of Frozen Chopped Broccoli provide inadequate amounts of Energy and Omega 6