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

Macros Ratio

	Protein	Fat	Carbs
Sweet Potato	7%	1%	92%
Cooked Chopped Frozen Broccoli	36%	3%	61%

Macro Nutrients

	Sweet Potato	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Energy	11.8% 341kcal	3.83% 111kcal	2900kcal per day for Men 19-50 years
Fat	0.2% 0.2g	0.49% 0.48g	97g per day for Men 19-50 years
Saturated Fat	0.22% 0.071g	0.22% 0.071g	32g per day for Men 19-50 years
Omega 3	0.25% 0.004g	10.4% 0.17g	1.6g per day for Men 19-50 years
Omega 6	0.3% 0.052g	0.3% 0.052g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	61.4% 80g	16.3% 21.2g	130g per day for Men 19-50 years
Sugars	23% 16.6g	8.05% 5.83g	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	3.83% 2.78g	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	% 3.8g	NA	g per day for Men 19-50 years
Sucrose	% 10g	NA	g per day for Men 19-50 years
Fiber	31.3% 12g	31.3% 12g	38g per day for Men 19-50 years
Protein	11% 6.23g	22% 12.3g	56g per day for Men 19-50 years

Vitamins

	Sweet Potato	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Vitamin A	313% 2814μg	22.5% 202μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	25.8% 0.31mg	18% 0.22mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18.6% 0.24mg	24.7% 0.32mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14% 2.2mg	11.4% 1.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	63.5% 3.18mg	21.7% 1.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	64% 0.83mg	39.7% 0.52mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	23% 6.95μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	11% 43.7μg	55.6% 222μg	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	10.6% 9.53mg	177% 159mg	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	6.88% 1.03mg	35% 5.24mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	5.95% 7.14μg	291% 350μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sweet Potato	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Calcium	12% 119mg	13% 131mg	1000mg per day for Men 19-50 years
Copper	66.6% 0.6mg	15% 0.13mg	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	30.3% 2.42mg	30.3% 2.42mg	8mg per day for Men 19-50 years
Magnesium	23.6% 99mg	12.3% 51.6mg	420mg per day for Men 19-50 years
Manganese	44.5% 1.02mg	38.5% 0.89mg	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	26.6% 187mg	27.8% 194mg	700mg per day for Men 19-50 years
Potassium	39.3% 1338mg	16.6% 564mg	3400mg per day for Men 19-50 years
Selenium	4.33% 2.4μg	5.05% 2.78μg	55μg per day for Men 19-50 years
Sodium	14.6% 218mg	2.9% 43.7mg	1500mg per day for Men 19-50 years
Zinc	11% 1.2mg	10% 1.1mg	11mg per day for Men 19-50 years
Water	8.3% 307g	9.73% 360g	3700g per day for Men 19-50 years

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

• Raw Sweet Potato has 13.9 times more Vitamin A, 1.4 times more Vitamin B1, 1.2 times more Vitamin B3, 2.9 times more Vitamin B5 and 1.6 times more Vitamin B6 than Boiled Chopped Frozen Broccoli.
• While Boiled Chopped Frozen Broccoli contains 1.3 times more Vitamin B2, 5.1 times more Vitamin B9, 16.7 times more Vitamin C, 5.1 times more Vitamin E and 48.9 times more Vitamin K than Raw Sweet Potato.
• Both Raw Sweet Potato as well as Boiled Chopped Frozen Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

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

• Raw Sweet Potato has 4.4 times more Copper, 1.9 times more Magnesium, 2.4 times more Potassium and 5 times more Sodium than Boiled Chopped Frozen Broccoli.
• Both Raw Sweet Potato and Boiled Chopped Frozen Broccoli have similar amounts of Calcium, Iron, Manganese, Phosphorus, Selenium, Zinc and Water per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Raw Sweet Potato has 3.1 times more Energy, 3.8 times more Carbohydrate and 2.8 times more Sugars than Boiled Chopped Frozen Broccoli.
• While Boiled Chopped Frozen Broccoli contains 42 times more Omega 3 and 2 times more Protein than Raw Sweet Potato.
• Both Raw Sweet Potato and Boiled Chopped Frozen Broccoli have similar amounts of Fiber per 14 oz.
• Both Raw Sweet Potato as well as Boiled Chopped Frozen Broccoli have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 14 oz.