Comparing Nutrients in 1 kilogram Sweet Potato Chips VS Frozen Chopped Broccoli

Macros Ratio

	Protein	Fat	Carbs
Sweet Potato Chips	2%	55%	43%
Frozen Chopped Broccoli	34%	8%	58%

Macro Nutrients

	Sweet Potato Chips	Frozen Chopped Broccoli	Recommended Dietary Allowance
Energy	183% 5320kcal	8.97% 260kcal	2900kcal per day for Men 19-50 years
Fat	334% 324g	3% 2.9g	97g per day for Men 19-50 years
Saturated Fat	92% 29.4g	1.38% 0.44g	32g per day for Men 19-50 years
Omega 3	715% 11.4g	65.6% 1.05g	1.6g per day for Men 19-50 years
Omega 6	652% 111g	1.82% 0.31g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	437% 568g	36.8% 47.8g	130g per day for Men 19-50 years
Sugars	122% 88.2g	18.6% 13.5g	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	11.4% 8.3g	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	% 7.5g	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	232% 88g	79% 30g	38g per day for Men 19-50 years
Protein	52.5% 29.4g	50% 28g	56g per day for Men 19-50 years

Vitamins

	Sweet Potato Chips	Frozen Chopped Broccoli	Recommended Dietary Allowance
Vitamin A	1316% 11840μg	57.8% 520μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	73.3% 0.88mg	44% 0.53mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	124% 1.6mg	74% 0.96mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	131% 21mg	29.4% 4.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	310% 15.5mg	56% 2.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	412% 5.35mg	100% 1.3mg	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	168% 670μg	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	627% 564mg	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	81.3% 12mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	204% 245μg	676% 811μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sweet Potato Chips	Frozen Chopped Broccoli	Recommended Dietary Allowance
Calcium	59% 590mg	56% 560mg	1000mg per day for Men 19-50 years
Copper	458% 4.12mg	42.2% 0.38mg	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	265% 21mg	101% 8.1mg	8mg per day for Men 19-50 years
Magnesium	155% 650mg	43% 180mg	420mg per day for Men 19-50 years
Manganese	587% 13.5mg	128% 2.94mg	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	71.4% 500mg	700mg per day for Men 19-50 years
Potassium	272% 9250mg	62.4% 2120mg	3400mg per day for Men 19-50 years
Selenium	38% 21μg	51% 28μg	55μg per day for Men 19-50 years
Sodium	23.3% 350mg	16% 240mg	1500mg per day for Men 19-50 years
Zinc	48% 5.3mg	43.6% 4.8mg	11mg per day for Men 19-50 years
Water	1.2% 45g	24.7% 915g	3700g per day for Men 19-50 years

Nutrient Comparison: Sweet Potato Chips VS Frozen Chopped Broccoli per 1 kg

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

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

• 1 kilogram of Sweet Potato Chips has 22.8 times more Vitamin A, 1.7 times more Vitamin B1, 1.7 times more Vitamin B2, 4.4 times more Vitamin B3, 5.6 times more Vitamin B5, 4.1 times more Vitamin B6 and 8 times more Vitamin E than Frozen Chopped Broccoli.
• While 1 kg of Frozen Chopped Broccoli, Unprepared contains 1.8 times more Vitamin B9, more Vitamin C and 3.3 times more Vitamin K than Unsalted Sweet Potato Chips.
• 1 kilogram of Sweet Potato Chips have insufficient amounts of Vitamin C
• Both Unsalted Sweet Potato Chips as well as Frozen Chopped Broccoli, Unprepared have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

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

• 1 kilogram of Sweet Potato Chips has 10.8 times more Copper, 2.6 times more Iron, 3.6 times more Magnesium, 4.6 times more Manganese, 2.9 times more Phosphorus, 4.4 times more Potassium and 1.5 times more Sodium than Frozen Chopped Broccoli.
• While 1 kg of Frozen Chopped Broccoli, Unprepared contains 1.3 times more Selenium and 20.3 times more Water than Unsalted Sweet Potato Chips.
• Both Sweet Potato Chips and Frozen Chopped Broccoli contain similar levels of Calcium and Zinc per one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Sweet Potato Chips has 20.5 times more Energy, 111.6 times more Fat, 66.8 times more Saturated Fat, 10.9 times more Omega 3, 357.4 times more Omega 6, 11.9 times more Carbohydrate, 6.5 times more Sugars and 2.9 times more Fiber than Frozen Chopped Broccoli.
• Both Sweet Potato Chips and Frozen Chopped Broccoli offer comparable quantities of Protein per one kilogram.
• 1 kilogram of Frozen Chopped Broccoli provide inadequate amounts of Energy and Omega 6