Comparing Nutrients in 1 kilogram Frozen Broccoli Spears VS Canned Mashed Sweet Potato

Macros Ratio

	Protein	Fat	Carbs
Frozen Broccoli Spears	33%	8%	59%
Canned Mashed Sweet Potato	8%	2%	90%

Macro Nutrients

	Frozen Broccoli Spears	Canned Mashed Sweet Potato	Recommended Dietary Allowance
Energy	10% 290kcal	35% 1010kcal	2900kcal per day for Men 19-50 years
Fat	3.5% 3.4g	2.06% 2g	97g per day for Men 19-50 years
Saturated Fat	1.63% 0.52g	1.3% 0.41g	32g per day for Men 19-50 years
Omega 3	78% 1.25g	8.13% 0.13g	1.6g per day for Men 19-50 years
Omega 6	2.18% 0.37g	4.18% 0.71g	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	178% 232g	130g per day for Men 19-50 years
Sugars	20.3% 14.7g	75% 54.5g	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	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	79% 30g	44.7% 17g	38g per day for Men 19-50 years
Protein	54.6% 30.6g	35.4% 20g	56g per day for Men 19-50 years

Vitamins

	Frozen Broccoli Spears	Canned Mashed Sweet Potato	Recommended Dietary Allowance
Vitamin A	63.3% 570μg	483% 4350μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	60% 0.72mg	22.5% 0.27mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	87.7% 1.14mg	69.2% 0.9mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	29% 4.62mg	59.7% 9.55mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	48.4% 2.42mg	102% 5.12mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	135% 1.75mg	181% 2.35mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	65.7% 19.7μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	235% 940μg	27.5% 110μg	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	759% 683mg	57.8% 52mg	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	90% 13.5mg	72.7% 11mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	845% 1014μg	20% 24μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Broccoli Spears	Canned Mashed Sweet Potato	Recommended Dietary Allowance
Calcium	41% 410mg	30% 300mg	1000mg per day for Men 19-50 years
Copper	40% 0.36mg	309% 2.78mg	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	90% 7.2mg	166% 13.3mg	8mg per day for Men 19-50 years
Magnesium	38% 160mg	57% 240mg	420mg per day for Men 19-50 years
Manganese	111% 2.56mg	430% 9.9mg	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	84.3% 590mg	74.3% 520mg	700mg per day for Men 19-50 years
Potassium	73.5% 2500mg	61.8% 2100mg	3400mg per day for Men 19-50 years
Selenium	34.5% 19μg	14.5% 8μg	55μg per day for Men 19-50 years
Sodium	11.3% 170mg	50% 750mg	1500mg per day for Men 19-50 years
Zinc	31% 3.4mg	19% 2.1mg	11mg per day for Men 19-50 years
Water	24.5% 906g	20% 739g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Broccoli Spears VS Canned Mashed Sweet Potato per 1 kg

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

Lets compare vitamin content per 1 kilogram of Frozen Broccoli Spears vs Canned Mashed Sweet Potato:

• 1 kilogram of Frozen Broccoli Spears has 2.7 times more Vitamin B1, 1.3 times more Vitamin B2, 8.5 times more Vitamin B9, 13.1 times more Vitamin C, 1.2 times more Vitamin E and 42.3 times more Vitamin K than Canned Mashed Sweet Potato.
• While 1 kg of Canned Mashed Sweet Potato contains 7.6 times more Vitamin A, 2.1 times more Vitamin B3, 2.1 times more Vitamin B5 and 1.3 times more Vitamin B6 than Frozen Broccoli Spears.
• Both Frozen Broccoli Spears as well as Canned Mashed Sweet Potato have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Frozen Broccoli Spears vs Canned Mashed Sweet Potato:

• 1 kilogram of Frozen Broccoli Spears has 1.4 times more Calcium, 2.4 times more Selenium, 1.6 times more Zinc and 1.2 times more Water than Canned Mashed Sweet Potato.
• While 1 kg of Canned Mashed Sweet Potato contains 7.7 times more Copper, 1.8 times more Iron, 1.5 times more Magnesium, 3.9 times more Manganese and 4.4 times more Sodium than Frozen Broccoli Spears.
• Both Frozen Broccoli Spears and Canned Mashed Sweet Potato contain similar levels of Phosphorus and Potassium per one kilogram.
• 1 kilogram of Canned Mashed Sweet Potato lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Frozen Broccoli Spears has 9.6 times more Omega 3, 1.8 times more Fiber and 1.5 times more Protein than Canned Mashed Sweet Potato.
• While 1 kg of Canned Mashed Sweet Potato contains 3.5 times more Energy, 4.3 times more Carbohydrate and 3.7 times more Sugars than Frozen Broccoli Spears.
• 1 kilogram of Frozen Broccoli Spears provide inadequate amounts of Energy
• 1 kilogram of Canned Mashed Sweet Potato provide inadequate amounts of Omega 3
• Both Frozen Broccoli Spears as well as Canned Mashed Sweet Potato provide inadequate amounts of Omega 6 in one kilogram.