Comparing Nutrients in 1 kilogram Sweet Potato VS Frozen Chopped Broccoli

Macros Ratio

	Protein	Fat	Carbs
Sweet Potato	7%	1%	92%
Frozen Chopped Broccoli	34%	8%	58%

Macro Nutrients

	Sweet Potato	Frozen Chopped Broccoli	Recommended Dietary Allowance
Energy	29.7% 860kcal	8.97% 260kcal	2900kcal per day for Men 19-50 years
Fat	0.52% 0.5g	3% 2.9g	97g per day for Men 19-50 years
Saturated Fat	0.56% 0.18g	1.38% 0.44g	32g per day for Men 19-50 years
Omega 3	0.63% 0.01g	65.6% 1.05g	1.6g per day for Men 19-50 years
Omega 6	0.76% 0.13g	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	155% 201g	36.8% 47.8g	130g per day for Men 19-50 years
Sugars	57.7% 41.8g	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	9.66% 7g	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	% 9.6g	% 7.5g	g per day for Men 19-50 years
Sucrose	% 25g	NA	g per day for Men 19-50 years
Fiber	79% 30g	79% 30g	38g per day for Men 19-50 years
Protein	28% 15.7g	50% 28g	56g per day for Men 19-50 years

Vitamins

	Sweet Potato	Frozen Chopped Broccoli	Recommended Dietary Allowance
Vitamin A	788% 7090μg	57.8% 520μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	65% 0.78mg	44% 0.53mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	47% 0.61mg	74% 0.96mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	35% 5.57mg	29.4% 4.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	160% 8mg	56% 2.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	161% 2.1mg	100% 1.3mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	58.3% 17.5μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	27.5% 110μg	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	26.7% 24mg	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	17.3% 2.6mg	81.3% 12mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	15% 18μg	676% 811μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sweet Potato	Frozen Chopped Broccoli	Recommended Dietary Allowance
Calcium	30% 300mg	56% 560mg	1000mg per day for Men 19-50 years
Copper	168% 1.5mg	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	76.3% 6.1mg	101% 8.1mg	8mg per day for Men 19-50 years
Magnesium	59.5% 250mg	43% 180mg	420mg per day for Men 19-50 years
Manganese	112% 2.58mg	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	67% 470mg	71.4% 500mg	700mg per day for Men 19-50 years
Potassium	99% 3370mg	62.4% 2120mg	3400mg per day for Men 19-50 years
Selenium	11% 6μg	51% 28μg	55μg per day for Men 19-50 years
Sodium	36.7% 550mg	16% 240mg	1500mg per day for Men 19-50 years
Zinc	27.3% 3mg	43.6% 4.8mg	11mg per day for Men 19-50 years
Water	21% 773g	24.7% 915g	3700g per day for Men 19-50 years

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

• Raw Sweet Potato has 13.6 times more Vitamin A, 1.5 times more Vitamin B1, 2.9 times more Vitamin B5 and 1.6 times more Vitamin B6 than Frozen Chopped Broccoli, Unprepared.
• While Frozen Chopped Broccoli, Unprepared contains 1.6 times more Vitamin B2, 6.1 times more Vitamin B9, 23.5 times more Vitamin C, 4.7 times more Vitamin E and 45.1 times more Vitamin K than Raw Sweet Potato.
• Both Raw Sweet Potato and Frozen Chopped Broccoli, Unprepared have similar amounts of Vitamin B3 per 1 kg.
• Both Raw Sweet Potato as well as Frozen Chopped Broccoli, Unprepared have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

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

• Raw Sweet Potato has 4 times more Copper, 1.4 times more Magnesium, 1.6 times more Potassium and 2.3 times more Sodium than Frozen Chopped Broccoli, Unprepared.
• While Frozen Chopped Broccoli, Unprepared contains 1.9 times more Calcium, 1.3 times more Iron, 4.7 times more Selenium and 1.6 times more Zinc than Raw Sweet Potato.
• Both Raw Sweet Potato and Frozen Chopped Broccoli, Unprepared have similar amounts of Manganese, Phosphorus and Water per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Raw Sweet Potato has 3.3 times more Energy, 4.2 times more Carbohydrate and 3.1 times more Sugars than Frozen Chopped Broccoli, Unprepared.
• While Frozen Chopped Broccoli, Unprepared contains 105 times more Omega 3 and 1.8 times more Protein than Raw Sweet Potato.
• Both Raw Sweet Potato and Frozen Chopped Broccoli, Unprepared have similar amounts of Fructose and Fiber per 1 kg.
• Both Raw Sweet Potato as well as Frozen Chopped Broccoli, Unprepared have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 kg.