Comparing Nutrients in 14 ounces Frozen French Fried Sweet Potatoes with Salt VS Broccoli

Macros Ratio

	Protein	Fat	Carbs
Frozen French Fried Sweet Potatoes with Salt	4%	35%	61%
Broccoli	27%	8%	65%

Macro Nutrients

	Frozen French Fried Sweet Potatoes with Salt	Broccoli	Recommended Dietary Allowance
Energy	25% 722kcal	4.65% 135kcal	2900kcal per day for Men 19-50 years
Fat	36.5% 35.4g	1.5% 1.47g	97g per day for Men 19-50 years
Saturated Fat	14.4% 4.6g	1.4% 0.45g	32g per day for Men 19-50 years
Omega 3	80.6% 1.3g	15.6% 0.25g	1.6g per day for Men 19-50 years
Omega 6	59% 10g	1.14% 0.19g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	109% 141g	20.3% 26.4g	130g per day for Men 19-50 years
Sugars	70.6% 51g	9.3% 6.75g	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	3.12% 2.26g	3.72% 2.7g	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	% 3.2g	% 1.94g	g per day for Men 19-50 years
Sucrose	% 21.5g	% 0.4g	g per day for Men 19-50 years
Fiber	59.5% 22.6g	27% 10.3g	38g per day for Men 19-50 years
Protein	15.3% 8.57g	20% 11g	56g per day for Men 19-50 years

Vitamins

	Frozen French Fried Sweet Potatoes with Salt	Broccoli	Recommended Dietary Allowance
Vitamin A	191% 1723μg	13.7% 123μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	30.4% 0.37mg	23.5% 0.28mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	28% 0.37mg	35.7% 0.46mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	17.3% 2.77mg	16% 2.54mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	36.5% 1.83mg	45.5% 2.27mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	54% 0.7mg	53.4% 0.69mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	19.7% 5.9μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	31.8% 127μg	62.5% 250μg	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	33% 29.8mg	393% 354mg	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	39.4% 5.9mg	20.6% 3.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	15.2% 18.3μg	336% 403μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen French Fried Sweet Potatoes with Salt	Broccoli	Recommended Dietary Allowance
Calcium	20.6% 206mg	18.7% 187mg	1000mg per day for Men 19-50 years
Copper	78% 0.7mg	21.6% 0.19mg	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	38.2% 3.06mg	36.2% 2.9mg	8mg per day for Men 19-50 years
Magnesium	24.6% 103mg	20% 83.3mg	420mg per day for Men 19-50 years
Manganese	83% 1.9mg	36.2% 0.83mg	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	33.5% 234mg	37.4% 262mg	700mg per day for Men 19-50 years
Potassium	47.7% 1623mg	37% 1254mg	3400mg per day for Men 19-50 years
Selenium	2.9% 1.6μg	18% 9.92μg	55μg per day for Men 19-50 years
Sodium	38.6% 579mg	8.73% 131mg	1500mg per day for Men 19-50 years
Zinc	13.7% 1.5mg	14.8% 1.63mg	11mg per day for Men 19-50 years
Water	5.57% 206g	9.58% 354g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Frozen French Fried Sweet Potatoes with Salt vs Broccoli:

• Frozen French Fried Sweet Potatoes with Salt have 14 times more Vitamin A, 1.3 times more Vitamin B1 and 1.9 times more Vitamin E than Raw Broccoli.
• While Raw Broccoli contains 1.3 times more Vitamin B2, 2 times more Vitamin B9, 11.9 times more Vitamin C and 22.1 times more Vitamin K than Frozen French Fried Sweet Potatoes with Salt.
• Both Frozen French Fried Sweet Potatoes with Salt and Raw Broccoli have similar amounts of Vitamin B3, Vitamin B5 and Vitamin B6 per 14 oz.
• Both Frozen French Fried Sweet Potatoes with Salt as well as Raw Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Frozen French Fried Sweet Potatoes with Salt vs Broccoli:

• Frozen French Fried Sweet Potatoes with Salt have 3.6 times more Copper, 1.2 times more Magnesium, 2.3 times more Manganese, 1.3 times more Potassium and 4.4 times more Sodium than Raw Broccoli.
• While Raw Broccoli contains 6.3 times more Selenium and 1.7 times more Water than Frozen French Fried Sweet Potatoes with Salt.
• Both Frozen French Fried Sweet Potatoes with Salt and Raw Broccoli have similar amounts of Calcium, Iron, Phosphorus and Zinc per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Frozen French Fried Sweet Potatoes with Salt have 5.4 times more Energy, 24.1 times more Fat, 10.1 times more Saturated Fat, 5.2 times more Omega 3, 51.6 times more Omega 6, 5.4 times more Carbohydrate, 7.6 times more Sugars and 2.2 times more Fiber than Raw Broccoli.
• While Raw Broccoli contains 1.3 times more Protein than Frozen French Fried Sweet Potatoes with Salt.
• Both Frozen French Fried Sweet Potatoes with Salt as well as Raw Broccoli have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 14 oz.