Comparing Nutrients in 1 pound Frozen Chopped Broccoli VS Canned Mashed Sweet Potato

Macros Ratio

	Protein	Fat	Carbs
Frozen Chopped Broccoli	34%	8%	58%
Canned Mashed Sweet Potato	8%	2%	90%

Macro Nutrients

	Frozen Chopped Broccoli	Canned Mashed Sweet Potato	Recommended Dietary Allowance
Energy	4.07% 118kcal	15.8% 458kcal	2900kcal per day for Men 19-50 years
Fat	1.36% 1.3g	0.94% 0.91g	97g per day for Men 19-50 years
Saturated Fat	0.62% 0.2g	0.58% 0.19g	32g per day for Men 19-50 years
Omega 3	29.8% 0.48g	3.7% 0.059g	1.6g per day for Men 19-50 years
Omega 6	0.83% 0.14g	1.9% 0.32g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	16.7% 21.7g	81% 105g	130g per day for Men 19-50 years
Sugars	8.45% 6.12g	34% 24.7g	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	5.2% 3.76g	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	% 3.4g	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	36% 13.6g	20.3% 7.7g	38g per day for Men 19-50 years
Protein	22.8% 12.7g	16% 9g	56g per day for Men 19-50 years

Vitamins

	Frozen Chopped Broccoli	Canned Mashed Sweet Potato	Recommended Dietary Allowance
Vitamin A	26.2% 236μg	219% 1973μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	20% 0.24mg	10.2% 0.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	33.5% 0.44mg	31.4% 0.41mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13.3% 2.13mg	27% 4.33mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	25.3% 1.27mg	46.4% 2.32mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	45.4% 0.59mg	82% 1.07mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	29.8% 8.94μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	76% 304μg	12.5% 50μg	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	284% 256mg	26.2% 23.6mg	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	37% 5.53mg	33% 4.94mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	307% 368μg	9.07% 11μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Chopped Broccoli	Canned Mashed Sweet Potato	Recommended Dietary Allowance
Calcium	25.4% 254mg	13.6% 136mg	1000mg per day for Men 19-50 years
Copper	19% 0.17mg	140% 1.26mg	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	46% 3.67mg	75.4% 6.03mg	8mg per day for Men 19-50 years
Magnesium	19.4% 81.6mg	26% 109mg	420mg per day for Men 19-50 years
Manganese	58% 1.33mg	195% 4.5mg	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	32.4% 227mg	33.7% 236mg	700mg per day for Men 19-50 years
Potassium	28.3% 962mg	28% 953mg	3400mg per day for Men 19-50 years
Selenium	23% 12.7μg	6.6% 3.63μg	55μg per day for Men 19-50 years
Sodium	7.26% 109mg	22.7% 340mg	1500mg per day for Men 19-50 years
Zinc	19.8% 2.18mg	8.66% 0.95mg	11mg per day for Men 19-50 years
Water	11.2% 415g	9.06% 335g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Chopped Broccoli VS Canned Mashed Sweet Potato per 1 lb

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

Lets compare vitamin content per 1 pound of Frozen Chopped Broccoli vs Canned Mashed Sweet Potato:

• 1 pound of Frozen Chopped Broccoli has 2 times more Vitamin B1, 6.1 times more Vitamin B9, 10.8 times more Vitamin C and 33.8 times more Vitamin K than Canned Mashed Sweet Potato.
• While 1 lb of Canned Mashed Sweet Potato contains 8.4 times more Vitamin A, 2 times more Vitamin B3, 1.8 times more Vitamin B5 and 1.8 times more Vitamin B6 than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli and Canned Mashed Sweet Potato provide similar amounts of Vitamin B2 and Vitamin E per one pound.
• Both Frozen Chopped Broccoli, Unprepared as well as Canned Mashed Sweet Potato have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Frozen Chopped Broccoli vs Canned Mashed Sweet Potato:

• 1 pound of Frozen Chopped Broccoli has 1.9 times more Calcium, 3.5 times more Selenium, 2.3 times more Zinc and 1.2 times more Water than Canned Mashed Sweet Potato.
• While 1 lb of Canned Mashed Sweet Potato contains 7.3 times more Copper, 1.6 times more Iron, 1.3 times more Magnesium, 3.4 times more Manganese and 3.1 times more Sodium than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli and Canned Mashed Sweet Potato contain similar levels of Phosphorus and Potassium per one pound.
• 1 pound of Canned Mashed Sweet Potato lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 1 pound:

• 1 pound of Frozen Chopped Broccoli has 8.1 times more Omega 3, 1.8 times more Fiber and 1.4 times more Protein than Canned Mashed Sweet Potato.
• While 1 lb of Canned Mashed Sweet Potato contains 3.9 times more Energy, 4.9 times more Carbohydrate and 4 times more Sugars than Frozen Chopped Broccoli, Unprepared.
• 1 pound of Frozen Chopped Broccoli provide inadequate amounts of Energy
• 1 pound of Canned Mashed Sweet Potato provide inadequate amounts of Omega 3
• Both Frozen Chopped Broccoli, Unprepared as well as Canned Mashed Sweet Potato provide inadequate amounts of Omega 6 in one pound.