Comparing Nutrients in 1 kilogram Broccoli VS Sweet Potato Chips

Macros Ratio

	Protein	Fat	Carbs
Broccoli	27%	8%	65%
Sweet Potato Chips	2%	55%	43%

Macro Nutrients

	Broccoli	Sweet Potato Chips	Recommended Dietary Allowance
Energy	11.7% 340kcal	183% 5320kcal	2900kcal per day for Men 19-50 years
Fat	3.8% 3.7g	334% 324g	97g per day for Men 19-50 years
Saturated Fat	3.56% 1.14g	92% 29.4g	32g per day for Men 19-50 years
Omega 3	39.4% 0.63g	715% 11.4g	1.6g per day for Men 19-50 years
Omega 6	2.9% 0.49g	652% 111g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	51% 66.4g	437% 568g	130g per day for Men 19-50 years
Sugars	23.4% 17g	122% 88.2g	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	9.38% 6.8g	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	% 4.9g	NA	g per day for Men 19-50 years
Sucrose	% 1g	NA	g per day for Men 19-50 years
Fiber	68.4% 26g	232% 88g	38g per day for Men 19-50 years
Protein	50.4% 28g	52.5% 29.4g	56g per day for Men 19-50 years

Vitamins

	Broccoli	Sweet Potato Chips	Recommended Dietary Allowance
Vitamin A	34.4% 310μg	1316% 11840μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	59% 0.71mg	73.3% 0.88mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	90% 1.17mg	124% 1.6mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	40% 6.4mg	131% 21mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	115% 5.73mg	310% 15.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	135% 1.75mg	412% 5.35mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	158% 630μg	93% 370μg	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	991% 892mg	0% 0mg	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	52% 7.8mg	655% 98mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	847% 1016μg	204% 245μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli	Sweet Potato Chips	Recommended Dietary Allowance
Calcium	47% 470mg	59% 590mg	1000mg per day for Men 19-50 years
Copper	54.4% 0.49mg	458% 4.12mg	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	91% 7.3mg	265% 21mg	8mg per day for Men 19-50 years
Magnesium	50% 210mg	155% 650mg	420mg per day for Men 19-50 years
Manganese	91% 2.1mg	587% 13.5mg	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	94% 660mg	207% 1450mg	700mg per day for Men 19-50 years
Potassium	93% 3160mg	272% 9250mg	3400mg per day for Men 19-50 years
Selenium	45.5% 25μg	38% 21μg	55μg per day for Men 19-50 years
Sodium	22% 330mg	23.3% 350mg	1500mg per day for Men 19-50 years
Zinc	37.3% 4.1mg	48% 5.3mg	11mg per day for Men 19-50 years
Water	24% 893g	1.2% 45g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Broccoli vs Sweet Potato Chips:

• Raw Broccoli has 1.7 times more Vitamin B9, more Vitamin C and 4.1 times more Vitamin K than Unsalted Sweet Potato Chips.
• While Unsalted Sweet Potato Chips contain 38.2 times more Vitamin A, 1.4 times more Vitamin B2, 3.3 times more Vitamin B3, 2.7 times more Vitamin B5, 3.1 times more Vitamin B6 and 12.6 times more Vitamin E than Raw Broccoli.
• Both Raw Broccoli and Unsalted Sweet Potato Chips have similar amounts of Vitamin B1 per 1 kg.
• Both Raw Broccoli as well as Unsalted Sweet Potato Chips have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Broccoli vs Sweet Potato Chips:

• Raw Broccoli has 19.8 times more Water than Unsalted Sweet Potato Chips.
• While Unsalted Sweet Potato Chips contain 1.3 times more Calcium, 8.4 times more Copper, 2.9 times more Iron, 3.1 times more Magnesium, 6.4 times more Manganese, 2.2 times more Phosphorus, 2.9 times more Potassium and 1.3 times more Zinc than Raw Broccoli.
• Both Raw Broccoli and Unsalted Sweet Potato Chips have similar amounts of Selenium and Sodium per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Unsalted Sweet Potato Chips contain 15.6 times more Energy, 87.4 times more Fat, 25.8 times more Saturated Fat, 18.2 times more Omega 3, 226.1 times more Omega 6, 8.6 times more Carbohydrate, 5.2 times more Sugars and 3.4 times more Fiber than Raw Broccoli.
• Both Raw Broccoli and Unsalted Sweet Potato Chips have similar amounts of Protein per 1 kg.
• Both Raw Broccoli as well as Unsalted Sweet Potato Chips have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.