Comparing Nutrients in 1 kilogram Cooked Chopped Frozen Broccoli VS Baked Sweet Potato

Macros Ratio

	Protein	Fat	Carbs
Cooked Chopped Frozen Broccoli	36%	3%	61%
Baked Sweet Potato	9%	1%	90%

Macro Nutrients

	Cooked Chopped Frozen Broccoli	Baked Sweet Potato	Recommended Dietary Allowance
Energy	9.66% 280kcal	31% 900kcal	2900kcal per day for Men 19-50 years
Fat	1.24% 1.2g	1.55% 1.5g	97g per day for Men 19-50 years
Saturated Fat	0.56% 0.18g	1.63% 0.52g	32g per day for Men 19-50 years
Omega 3	26.3% 0.42g	3.75% 0.06g	1.6g per day for Men 19-50 years
Omega 6	0.76% 0.13g	5.3% 0.9g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	41% 53.5g	159% 207g	130g per day for Men 19-50 years
Sugars	20.3% 14.7g	89.4% 64.8g	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	6.9% 5g	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	% 5.7g	g per day for Men 19-50 years
Sucrose	NA	% 23g	g per day for Men 19-50 years
Fiber	79% 30g	87% 33g	38g per day for Men 19-50 years
Protein	55.4% 31g	36% 20g	56g per day for Men 19-50 years

Vitamins

	Cooked Chopped Frozen Broccoli	Baked Sweet Potato	Recommended Dietary Allowance
Vitamin A	56.7% 510μg	1068% 9610μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	46% 0.55mg	89% 1.07mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	62.3% 0.81mg	81.5% 1.06mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	28.6% 4.6mg	93% 15mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	55% 2.74mg	177% 8.84mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	100% 1.3mg	220% 2.86mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	80% 24μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	140% 560μg	15% 60μg	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	446% 401mg	218% 196mg	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	88% 13mg	47.3% 7.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	734% 881μg	19% 23μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Chopped Frozen Broccoli	Baked Sweet Potato	Recommended Dietary Allowance
Calcium	33% 330mg	38% 380mg	1000mg per day for Men 19-50 years
Copper	37.8% 0.34mg	179% 1.6mg	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	76.3% 6.1mg	86.3% 6.9mg	8mg per day for Men 19-50 years
Magnesium	31% 130mg	64.3% 270mg	420mg per day for Men 19-50 years
Manganese	97% 2.23mg	216% 4.97mg	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	70% 490mg	77% 540mg	700mg per day for Men 19-50 years
Potassium	41.8% 1420mg	140% 4750mg	3400mg per day for Men 19-50 years
Selenium	12.7% 7μg	3.64% 2μg	55μg per day for Men 19-50 years
Sodium	7.33% 110mg	24% 360mg	1500mg per day for Men 19-50 years
Zinc	25.5% 2.8mg	29% 3.2mg	11mg per day for Men 19-50 years
Water	24.5% 907g	20.5% 758g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Chopped Frozen Broccoli VS Baked Sweet Potato per 1 kg

Compare the macro and micronutrient content in 1 kg of Cooked Chopped Frozen Broccoli versus 1 kg of Baked Sweet Potato to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Cooked Chopped Frozen Broccoli vs Baked Sweet Potato:

• 1 kilogram of Cooked Chopped Frozen Broccoli has 9.3 times more Vitamin B9, 2 times more Vitamin C, 1.9 times more Vitamin E and 38.3 times more Vitamin K than Baked Sweet Potato.
• While 1 kg of Sweet Potato Baked in skin, flesh only contains 18.8 times more Vitamin A, 1.9 times more Vitamin B1, 1.3 times more Vitamin B2, 3.2 times more Vitamin B3, 3.2 times more Vitamin B5 and 2.2 times more Vitamin B6 than Boiled Chopped Frozen Broccoli.
• 1 kilogram of Baked Sweet Potato have insufficient amounts of Vitamin B9 and Vitamin K
• Both Boiled Chopped Frozen Broccoli as well as Sweet Potato Baked in skin, flesh only have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Cooked Chopped Frozen Broccoli vs Baked Sweet Potato:

• 1 kg of Sweet Potato Baked in skin, flesh only contains 4.7 times more Copper, 2.1 times more Magnesium, 2.2 times more Manganese, 3.3 times more Potassium and 3.3 times more Sodium than Boiled Chopped Frozen Broccoli.
• Both Cooked Chopped Frozen Broccoli and Baked Sweet Potato contain similar levels of Calcium, Iron, Phosphorus, Zinc and Water per one kilogram.
• Both Boiled Chopped Frozen Broccoli as well as Sweet Potato Baked in skin, flesh only lack sufficient amounts of Selenium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Cooked Chopped Frozen Broccoli has 7 times more Omega 3 and 1.5 times more Protein than Baked Sweet Potato.
• While 1 kg of Sweet Potato Baked in skin, flesh only contains 3.2 times more Energy, 3.9 times more Carbohydrate and 4.4 times more Sugars than Boiled Chopped Frozen Broccoli.
• Both Cooked Chopped Frozen Broccoli and Baked Sweet Potato offer comparable quantities of Fiber per one kilogram.
• 1 kilogram of Cooked Chopped Frozen Broccoli provide inadequate amounts of Energy
• 1 kilogram of Baked Sweet Potato provide inadequate amounts of Omega 3
• Both Boiled Chopped Frozen Broccoli as well as Sweet Potato Baked in skin, flesh only provide inadequate amounts of Omega 6 in one kilogram.