Comparing Nutrients in 1 pound Cooked Chopped Frozen Broccoli VS Frozen French Fried Sweet Potatoes with Salt

Macros Ratio

	Protein	Fat	Carbs
Cooked Chopped Frozen Broccoli	36%	3%	61%
Frozen French Fried Sweet Potatoes with Salt	4%	35%	61%

Macro Nutrients

	Cooked Chopped Frozen Broccoli	Frozen French Fried Sweet Potatoes with Salt	Recommended Dietary Allowance
Energy	4.38% 127kcal	28.5% 826kcal	2900kcal per day for Men 19-50 years
Fat	0.56% 0.54g	41.7% 40.5g	97g per day for Men 19-50 years
Saturated Fat	0.26% 0.082g	16.4% 5.25g	32g per day for Men 19-50 years
Omega 3	12% 0.19g	92% 1.47g	1.6g per day for Men 19-50 years
Omega 6	0.35% 0.059g	67.4% 11.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	18.7% 24.3g	124% 161g	130g per day for Men 19-50 years
Sugars	9.2% 6.67g	80.7% 58.5g	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	3.57% 2.6g	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	% 3.67g	g per day for Men 19-50 years
Sucrose	NA	% 24.5g	g per day for Men 19-50 years
Fiber	36% 13.6g	68% 26g	38g per day for Men 19-50 years
Protein	25% 14g	17.5% 9.8g	56g per day for Men 19-50 years

Vitamins

	Cooked Chopped Frozen Broccoli	Frozen French Fried Sweet Potatoes with Salt	Recommended Dietary Allowance
Vitamin A	25.7% 231μg	219% 1969μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	20.8% 0.25mg	34.8% 0.42mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	28.3% 0.37mg	32% 0.42mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13% 2.08mg	19.8% 3.16mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	25% 1.24mg	41.7% 2.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	45.4% 0.59mg	61.8% 0.8mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	22.5% 6.76μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	63.5% 254μg	36.3% 145μg	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	202% 182mg	37.8% 34mg	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	40% 6mg	45% 6.76mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	333% 400μg	17.4% 21μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Chopped Frozen Broccoli	Frozen French Fried Sweet Potatoes with Salt	Recommended Dietary Allowance
Calcium	15% 150mg	23.6% 236mg	1000mg per day for Men 19-50 years
Copper	17% 0.15mg	89.2% 0.8mg	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	34.6% 2.77mg	43.7% 3.5mg	8mg per day for Men 19-50 years
Magnesium	14% 59mg	28% 118mg	420mg per day for Men 19-50 years
Manganese	44% 1mg	95% 2.2mg	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	31.8% 222mg	38.2% 268mg	700mg per day for Men 19-50 years
Potassium	19% 644mg	54.6% 1855mg	3400mg per day for Men 19-50 years
Selenium	5.77% 3.18μg	3.3% 1.8μg	55μg per day for Men 19-50 years
Sodium	3.33% 50mg	44% 662mg	1500mg per day for Men 19-50 years
Zinc	11.5% 1.27mg	15.7% 1.72mg	11mg per day for Men 19-50 years
Water	11% 411g	6.37% 236g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Chopped Frozen Broccoli VS Frozen French Fried Sweet Potatoes with Salt per 1 lb

Compare the macro and micronutrient content in 1 lb of Cooked Chopped Frozen Broccoli versus 1 lb of Frozen French Fried Sweet Potatoes with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Cooked Chopped Frozen Broccoli vs Frozen French Fried Sweet Potatoes with Salt:

• 1 pound of Cooked Chopped Frozen Broccoli has 1.8 times more Vitamin B9, 5.3 times more Vitamin C and 19.2 times more Vitamin K than Frozen French Fried Sweet Potatoes with Salt.
• While 1 lb of Frozen French Fried Sweet Potatoes with Salt contains 8.5 times more Vitamin A, 1.7 times more Vitamin B1, 1.5 times more Vitamin B3, 1.7 times more Vitamin B5 and 1.4 times more Vitamin B6 than Boiled Chopped Frozen Broccoli.
• Both Cooked Chopped Frozen Broccoli and Frozen French Fried Sweet Potatoes with Salt provide similar amounts of Vitamin B2 and Vitamin E per one pound.
• Both Boiled Chopped Frozen Broccoli as well as Frozen French Fried Sweet Potatoes with Salt have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Cooked Chopped Frozen Broccoli vs Frozen French Fried Sweet Potatoes with Salt:

• 1 pound of Cooked Chopped Frozen Broccoli has 1.7 times more Water than Frozen French Fried Sweet Potatoes with Salt.
• While 1 lb of Frozen French Fried Sweet Potatoes with Salt contains 1.6 times more Calcium, 5.2 times more Copper, 1.3 times more Iron, 2 times more Magnesium, 2.2 times more Manganese, 2.9 times more Potassium, 13.3 times more Sodium and 1.4 times more Zinc than Boiled Chopped Frozen Broccoli.
• Both Cooked Chopped Frozen Broccoli and Frozen French Fried Sweet Potatoes with Salt contain similar levels of Phosphorus per one pound.
• Both Boiled Chopped Frozen Broccoli as well as Frozen French Fried Sweet Potatoes with Salt lack sufficient amounts of Selenium in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Cooked Chopped Frozen Broccoli has 1.4 times more Protein than Frozen French Fried Sweet Potatoes with Salt.
• While 1 lb of Frozen French Fried Sweet Potatoes with Salt contains 6.5 times more Energy, 74.3 times more Fat, 64.3 times more Saturated Fat, 7.7 times more Omega 3, 194.3 times more Omega 6, 6.7 times more Carbohydrate, 8.8 times more Sugars and 1.9 times more Fiber than Boiled Chopped Frozen Broccoli.
• 1 pound of Cooked Chopped Frozen Broccoli provide inadequate amounts of Energy and Omega 6