Comparing Nutrients in 1 kilogram Frozen Broccoli Spears VS Baked Sweet Potato

Macros Ratio

	Protein	Fat	Carbs
Frozen Broccoli Spears	33%	8%	59%
Baked Sweet Potato	9%	1%	90%

Macro Nutrients

	Frozen Broccoli Spears	Baked Sweet Potato	Recommended Dietary Allowance
Energy	10% 290kcal	31% 900kcal	2900kcal per day for Men 19-50 years
Fat	3.5% 3.4g	1.55% 1.5g	97g per day for Men 19-50 years
Saturated Fat	1.63% 0.52g	1.63% 0.52g	32g per day for Men 19-50 years
Omega 3	78% 1.25g	3.75% 0.06g	1.6g per day for Men 19-50 years
Omega 6	2.18% 0.37g	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	54.6% 30.6g	36% 20g	56g per day for Men 19-50 years

Vitamins

	Frozen Broccoli Spears	Baked Sweet Potato	Recommended Dietary Allowance
Vitamin A	63.3% 570μg	1068% 9610μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	60% 0.72mg	89% 1.07mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	87.7% 1.14mg	81.5% 1.06mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	29% 4.62mg	93% 15mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	48.4% 2.42mg	177% 8.84mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	135% 1.75mg	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	235% 940μg	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	759% 683mg	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	90% 13.5mg	47.3% 7.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	845% 1014μg	19% 23μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Broccoli Spears	Baked Sweet Potato	Recommended Dietary Allowance
Calcium	41% 410mg	38% 380mg	1000mg per day for Men 19-50 years
Copper	40% 0.36mg	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	90% 7.2mg	86.3% 6.9mg	8mg per day for Men 19-50 years
Magnesium	38% 160mg	64.3% 270mg	420mg per day for Men 19-50 years
Manganese	111% 2.56mg	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	84.3% 590mg	77% 540mg	700mg per day for Men 19-50 years
Potassium	73.5% 2500mg	140% 4750mg	3400mg per day for Men 19-50 years
Selenium	34.5% 19μg	3.64% 2μg	55μg per day for Men 19-50 years
Sodium	11.3% 170mg	24% 360mg	1500mg per day for Men 19-50 years
Zinc	31% 3.4mg	29% 3.2mg	11mg per day for Men 19-50 years
Water	24.5% 906g	20.5% 758g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 1 kg of Frozen Broccoli Spears 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 Frozen Broccoli Spears vs Baked Sweet Potato:

• 1 kilogram of Frozen Broccoli Spears has 15.7 times more Vitamin B9, 3.5 times more Vitamin C, 1.9 times more Vitamin E and 44.1 times more Vitamin K than Baked Sweet Potato.
• While 1 kg of Sweet Potato Baked in skin, flesh only contains 16.9 times more Vitamin A, 1.5 times more Vitamin B1, 3.2 times more Vitamin B3, 3.7 times more Vitamin B5 and 1.6 times more Vitamin B6 than Frozen Broccoli Spears.
• Both Frozen Broccoli Spears and Baked Sweet Potato provide similar amounts of Vitamin B2 per one kilogram.
• 1 kilogram of Baked Sweet Potato have insufficient amounts of Vitamin B9 and Vitamin K
• Both Frozen Broccoli Spears 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 Frozen Broccoli Spears vs Baked Sweet Potato:

• 1 kilogram of Frozen Broccoli Spears has 9.5 times more Selenium than Baked Sweet Potato.
• While 1 kg of Sweet Potato Baked in skin, flesh only contains 4.5 times more Copper, 1.7 times more Magnesium, 1.9 times more Manganese, 1.9 times more Potassium and 2.1 times more Sodium than Frozen Broccoli Spears.
• Both Frozen Broccoli Spears and Baked Sweet Potato contain similar levels of Calcium, Iron, Phosphorus, Zinc and Water per one kilogram.
• 1 kilogram of Baked Sweet Potato lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Frozen Broccoli Spears has 20.8 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 3.1 times more Energy, 3.9 times more Carbohydrate and 4.4 times more Sugars than Frozen Broccoli Spears.
• Both Frozen Broccoli Spears and Baked Sweet Potato offer comparable quantities of Fiber per one kilogram.
• 1 kilogram of Frozen Broccoli Spears provide inadequate amounts of Energy
• 1 kilogram of Baked Sweet Potato provide inadequate amounts of Omega 3
• Both Frozen Broccoli Spears as well as Sweet Potato Baked in skin, flesh only provide inadequate amounts of Omega 6 in one kilogram.