Comparing Nutrients in 1 kilogram Frozen Broccoli Spears VS Sweet Potato

Macros Ratio

	Protein	Fat	Carbs
Frozen Broccoli Spears	33%	8%	59%
Sweet Potato	7%	1%	92%

Macro Nutrients

	Frozen Broccoli Spears	Sweet Potato	Recommended Dietary Allowance
Energy	10% 290kcal	29.7% 860kcal	2900kcal per day for Men 19-50 years
Fat	3.5% 3.4g	0.52% 0.5g	97g per day for Men 19-50 years
Saturated Fat	1.63% 0.52g	0.56% 0.18g	32g per day for Men 19-50 years
Omega 3	78% 1.25g	0.63% 0.01g	1.6g per day for Men 19-50 years
Omega 6	2.18% 0.37g	0.76% 0.13g	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	155% 201g	130g per day for Men 19-50 years
Sugars	20.3% 14.7g	57.7% 41.8g	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	9.66% 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	NA	% 9.6g	g per day for Men 19-50 years
Sucrose	NA	% 25g	g per day for Men 19-50 years
Fiber	79% 30g	79% 30g	38g per day for Men 19-50 years
Protein	54.6% 30.6g	28% 15.7g	56g per day for Men 19-50 years

Vitamins

	Frozen Broccoli Spears	Sweet Potato	Recommended Dietary Allowance
Vitamin A	63.3% 570μg	788% 7090μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	60% 0.72mg	65% 0.78mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	87.7% 1.14mg	47% 0.61mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	29% 4.62mg	35% 5.57mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	48.4% 2.42mg	160% 8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	135% 1.75mg	161% 2.1mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	58.3% 17.5μg	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	26.7% 24mg	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	17.3% 2.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	845% 1014μg	15% 18μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Broccoli Spears	Sweet Potato	Recommended Dietary Allowance
Calcium	41% 410mg	30% 300mg	1000mg per day for Men 19-50 years
Copper	40% 0.36mg	168% 1.5mg	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	76.3% 6.1mg	8mg per day for Men 19-50 years
Magnesium	38% 160mg	59.5% 250mg	420mg per day for Men 19-50 years
Manganese	111% 2.56mg	112% 2.58mg	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	67% 470mg	700mg per day for Men 19-50 years
Potassium	73.5% 2500mg	99% 3370mg	3400mg per day for Men 19-50 years
Selenium	34.5% 19μg	11% 6μg	55μg per day for Men 19-50 years
Sodium	11.3% 170mg	36.7% 550mg	1500mg per day for Men 19-50 years
Zinc	31% 3.4mg	27.3% 3mg	11mg per day for Men 19-50 years
Water	24.5% 906g	21% 773g	3700g per day for Men 19-50 years

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

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

• 1 kilogram of Frozen Broccoli Spears has 1.9 times more Vitamin B2, 8.5 times more Vitamin B9, 28.5 times more Vitamin C, 5.2 times more Vitamin E and 56.3 times more Vitamin K than Sweet Potato.
• While 1 kg of Raw Sweet Potato contains 12.4 times more Vitamin A and 3.3 times more Vitamin B5 than Frozen Broccoli Spears.
• Both Frozen Broccoli Spears and Sweet Potato provide similar amounts of Vitamin B1, Vitamin B3 and Vitamin B6 per one kilogram.
• 1 kilogram of Sweet Potato have insufficient amounts of Vitamin E and Vitamin K
• Both Frozen Broccoli Spears as well as Raw Sweet Potato have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

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

• 1 kilogram of Frozen Broccoli Spears has 1.4 times more Calcium, 1.3 times more Phosphorus and 3.2 times more Selenium than Sweet Potato.
• While 1 kg of Raw Sweet Potato contains 4.2 times more Copper, 1.6 times more Magnesium, 1.3 times more Potassium and 3.2 times more Sodium than Frozen Broccoli Spears.
• Both Frozen Broccoli Spears and Sweet Potato contain similar levels of Iron, Manganese, Zinc and Water per one kilogram.
• 1 kilogram of Sweet Potato lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Frozen Broccoli Spears has 125 times more Omega 3 and 1.9 times more Protein than Sweet Potato.
• While 1 kg of Raw Sweet Potato contains 3 times more Energy, 3.8 times more Carbohydrate and 2.8 times more Sugars than Frozen Broccoli Spears.
• Both Frozen Broccoli Spears and Sweet Potato offer comparable quantities of Fiber per one kilogram.
• 1 kilogram of Frozen Broccoli Spears provide inadequate amounts of Energy
• 1 kilogram of Sweet Potato provide inadequate amounts of Omega 3
• Both Frozen Broccoli Spears as well as Raw Sweet Potato provide inadequate amounts of Omega 6 in one kilogram.