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

Macros Ratio

	Protein	Fat	Carbs
Broccoli	27%	8%	65%
Frozen French Fried Sweet Potatoes with Salt	4%	35%	61%

Macro Nutrients

	Broccoli	Frozen French Fried Sweet Potatoes with Salt	Recommended Dietary Allowance
Energy	5.3% 154kcal	28.5% 826kcal	2900kcal per day for Men 19-50 years
Fat	1.73% 1.68g	41.7% 40.5g	97g per day for Men 19-50 years
Saturated Fat	1.6% 0.52g	16.4% 5.25g	32g per day for Men 19-50 years
Omega 3	18% 0.29g	92% 1.47g	1.6g per day for Men 19-50 years
Omega 6	1.3% 0.22g	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	23% 30g	124% 161g	130g per day for Men 19-50 years
Sugars	10.6% 7.7g	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	4.25% 3.1g	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	% 2.22g	% 3.67g	g per day for Men 19-50 years
Sucrose	% 0.45g	% 24.5g	g per day for Men 19-50 years
Fiber	31% 11.8g	68% 26g	38g per day for Men 19-50 years
Protein	23% 12.8g	17.5% 9.8g	56g per day for Men 19-50 years

Vitamins

	Broccoli	Frozen French Fried Sweet Potatoes with Salt	Recommended Dietary Allowance
Vitamin A	15.6% 141μg	219% 1969μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	27% 0.32mg	34.8% 0.42mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	41% 0.53mg	32% 0.42mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18% 2.9mg	19.8% 3.16mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	52% 2.6mg	41.7% 2.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	61% 0.79mg	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	71.4% 286μg	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	450% 405mg	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	23.6% 3.54mg	45% 6.76mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	384% 461μg	17.4% 21μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli	Frozen French Fried Sweet Potatoes with Salt	Recommended Dietary Allowance
Calcium	21.3% 213mg	23.6% 236mg	1000mg per day for Men 19-50 years
Copper	24.7% 0.22mg	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	41.4% 3.3mg	43.7% 3.5mg	8mg per day for Men 19-50 years
Magnesium	22.7% 95mg	28% 118mg	420mg per day for Men 19-50 years
Manganese	41.4% 0.95mg	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	42.8% 299mg	38.2% 268mg	700mg per day for Men 19-50 years
Potassium	42% 1433mg	54.6% 1855mg	3400mg per day for Men 19-50 years
Selenium	20.6% 11.3μg	3.3% 1.8μg	55μg per day for Men 19-50 years
Sodium	9.98% 150mg	44% 662mg	1500mg per day for Men 19-50 years
Zinc	17% 1.86mg	15.7% 1.72mg	11mg per day for Men 19-50 years
Water	11% 405g	6.37% 236g	3700g per day for Men 19-50 years

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

• Raw Broccoli has 1.3 times more Vitamin B2, 1.2 times more Vitamin B5, 2 times more Vitamin B9, 11.9 times more Vitamin C and 22.1 times more Vitamin K than Frozen French Fried Sweet Potatoes with Salt.
• While Frozen French Fried Sweet Potatoes with Salt contain 14 times more Vitamin A, 1.3 times more Vitamin B1 and 1.9 times more Vitamin E than Raw Broccoli.
• Both Raw Broccoli and Frozen French Fried Sweet Potatoes with Salt have similar amounts of Vitamin B3 and Vitamin B6 per 1 lb.
• Both Raw Broccoli as well as Frozen French Fried Sweet Potatoes with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

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

• Raw Broccoli has 6.3 times more Selenium and 1.7 times more Water than Frozen French Fried Sweet Potatoes with Salt.
• While Frozen French Fried Sweet Potatoes with Salt contain 3.6 times more Copper, 2.3 times more Manganese, 1.3 times more Potassium and 4.4 times more Sodium than Raw Broccoli.
• Both Raw Broccoli and Frozen French Fried Sweet Potatoes with Salt have similar amounts of Calcium, Iron, Magnesium, Phosphorus and Zinc per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Raw Broccoli has 1.3 times more Protein than Frozen French Fried Sweet Potatoes with Salt.
• While Frozen French Fried Sweet Potatoes with Salt contain 5.4 times more Energy, 24.1 times more Fat, 10.1 times more Saturated Fat, 5.2 times more Omega 3, 51.6 times more Omega 6, 5.4 times more Carbohydrate, 7.6 times more Sugars and 2.2 times more Fiber than Raw Broccoli.
• Both Raw Broccoli as well as Frozen French Fried Sweet Potatoes with Salt have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 1 lb.