Comparing Nutrients in 1 kilogram Sweet Potato Chips VS Boiled Broccoli

Macros Ratio

	Protein	Fat	Carbs
Sweet Potato Chips	2%	55%	43%
Boiled Broccoli	23%	9%	68%

Macro Nutrients

	Sweet Potato Chips	Boiled Broccoli	Recommended Dietary Allowance
Energy	183% 5320kcal	12% 350kcal	2900kcal per day for Men 19-50 years
Fat	334% 324g	4.23% 4.1g	97g per day for Men 19-50 years
Saturated Fat	92% 29.4g	2.47% 0.79g	32g per day for Men 19-50 years
Omega 3	715% 11.4g	74.4% 1.2g	1.6g per day for Men 19-50 years
Omega 6	652% 111g	3% 0.51g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	437% 568g	55.2% 71.8g	130g per day for Men 19-50 years
Sugars	122% 88.2g	19% 14g	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	10.2% 7.4g	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	% 4.9g	g per day for Men 19-50 years
Sucrose	NA	% 0.8g	g per day for Men 19-50 years
Fiber	232% 88g	87% 33g	38g per day for Men 19-50 years
Protein	52.5% 29.4g	42.5% 24g	56g per day for Men 19-50 years

Vitamins

	Sweet Potato Chips	Boiled Broccoli	Recommended Dietary Allowance
Vitamin A	1316% 11840μg	85.6% 770μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	73.3% 0.88mg	52.5% 0.63mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	124% 1.6mg	95% 1.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	131% 21mg	34.6% 5.53mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	310% 15.5mg	123% 6.16mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	412% 5.35mg	154% 2mg	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	93% 370μg	270% 1080μg	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	0% 0mg	721% 649mg	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	655% 98mg	97% 14.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	204% 245μg	1176% 1411μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sweet Potato Chips	Boiled Broccoli	Recommended Dietary Allowance
Calcium	59% 590mg	40% 400mg	1000mg per day for Men 19-50 years
Copper	458% 4.12mg	67.8% 0.61mg	0.9mg per day for Men 19-50 years
Fluoride	NA	1% 40μg	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	265% 21mg	83.8% 6.7mg	8mg per day for Men 19-50 years
Magnesium	155% 650mg	50% 210mg	420mg per day for Men 19-50 years
Manganese	587% 13.5mg	84.3% 1.94mg	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	207% 1450mg	96% 670mg	700mg per day for Men 19-50 years
Potassium	272% 9250mg	86% 2930mg	3400mg per day for Men 19-50 years
Selenium	38% 21μg	29% 16μg	55μg per day for Men 19-50 years
Sodium	23.3% 350mg	27.3% 410mg	1500mg per day for Men 19-50 years
Zinc	48% 5.3mg	41% 4.5mg	11mg per day for Men 19-50 years
Water	1.2% 45g	24% 893g	3700g per day for Men 19-50 years

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

• Unsalted Sweet Potato Chips have 15.4 times more Vitamin A, 1.4 times more Vitamin B1, 1.3 times more Vitamin B2, 3.8 times more Vitamin B3, 2.5 times more Vitamin B5, 2.7 times more Vitamin B6 and 6.8 times more Vitamin E than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 2.9 times more Vitamin B9, more Vitamin C and 5.8 times more Vitamin K than Unsalted Sweet Potato Chips.
• Both Unsalted Sweet Potato Chips as well as Boiled and Drained Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

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

• Unsalted Sweet Potato Chips have 1.5 times more Calcium, 6.8 times more Copper, 3.2 times more Iron, 3.1 times more Magnesium, 7 times more Manganese, 2.2 times more Phosphorus, 3.2 times more Potassium and 1.3 times more Selenium than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 19.8 times more Water than Unsalted Sweet Potato Chips.
• Both Unsalted Sweet Potato Chips and Boiled and Drained Broccoli have similar amounts of Sodium and Zinc per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Unsalted Sweet Potato Chips have 15.2 times more Energy, 78.9 times more Fat, 37.2 times more Saturated Fat, 9.6 times more Omega 3, 217.2 times more Omega 6, 7.9 times more Carbohydrate, 6.3 times more Sugars, 2.7 times more Fiber and 1.2 times more Protein than Boiled and Drained Broccoli.
• Both Unsalted Sweet Potato Chips as well as Boiled and Drained Broccoli have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.