Comparing Nutrients in 1 pound Cooked Sweet Potato, Baked In Skin, Flesh with Salt VS Frozen Chopped Broccoli

Macros Ratio

	Protein	Fat	Carbs
Cooked Sweet Potato, Baked In Skin, Flesh with Salt	9%	1%	90%
Frozen Chopped Broccoli	34%	8%	58%

Macro Nutrients

	Cooked Sweet Potato, Baked In Skin, Flesh with Salt	Frozen Chopped Broccoli	Recommended Dietary Allowance
Energy	14% 408kcal	4.07% 118kcal	2900kcal per day for Men 19-50 years
Fat	0.7% 0.68g	1.36% 1.3g	97g per day for Men 19-50 years
Saturated Fat	0.74% 0.24g	0.62% 0.2g	32g per day for Men 19-50 years
Omega 3	1.7% 0.027g	29.8% 0.48g	1.6g per day for Men 19-50 years
Omega 6	2.4% 0.41g	0.83% 0.14g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	72.2% 94g	16.7% 21.7g	130g per day for Men 19-50 years
Sugars	40.5% 29.4g	8.45% 6.12g	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	3.13% 2.27g	5.2% 3.76g	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	% 2.6g	% 3.4g	g per day for Men 19-50 years
Sucrose	% 10.3g	NA	g per day for Men 19-50 years
Fiber	39.4% 15g	36% 13.6g	38g per day for Men 19-50 years
Protein	16.3% 9.1g	22.8% 12.7g	56g per day for Men 19-50 years

Vitamins

	Cooked Sweet Potato, Baked In Skin, Flesh with Salt	Frozen Chopped Broccoli	Recommended Dietary Allowance
Vitamin A	484% 4359μg	26.2% 236μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	40.4% 0.49mg	20% 0.24mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	37% 0.48mg	33.5% 0.44mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	42.2% 6.76mg	13.3% 2.13mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	80% 4mg	25.3% 1.27mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	100% 1.3mg	45.4% 0.59mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	36.3% 11μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	6.8% 27.2μg	76% 304μg	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	99% 89mg	284% 256mg	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	21.5% 3.22mg	37% 5.53mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	8.7% 10.4μg	307% 368μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Sweet Potato, Baked In Skin, Flesh with Salt	Frozen Chopped Broccoli	Recommended Dietary Allowance
Calcium	17.2% 172mg	25.4% 254mg	1000mg per day for Men 19-50 years
Copper	81% 0.73mg	19% 0.17mg	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	39% 3.13mg	46% 3.67mg	8mg per day for Men 19-50 years
Magnesium	29% 122mg	19.4% 81.6mg	420mg per day for Men 19-50 years
Manganese	98% 2.25mg	58% 1.33mg	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	35% 245mg	32.4% 227mg	700mg per day for Men 19-50 years
Potassium	63.4% 2155mg	28.3% 962mg	3400mg per day for Men 19-50 years
Selenium	1.65% 0.91μg	23% 12.7μg	55μg per day for Men 19-50 years
Sodium	74.4% 1116mg	7.26% 109mg	1500mg per day for Men 19-50 years
Zinc	13% 1.45mg	19.8% 2.18mg	11mg per day for Men 19-50 years
Water	9.3% 344g	11.2% 415g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Sweet Potato, Baked In Skin, Flesh with Salt VS Frozen Chopped Broccoli per 1 lb

Compare the macro and micronutrient content in 1 lb of Cooked Sweet Potato, Baked In Skin, Flesh with Salt versus 1 lb of Frozen Chopped Broccoli to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Cooked Sweet Potato, Baked In Skin, Flesh with Salt vs Frozen Chopped Broccoli:

• 1 pound of Cooked Sweet Potato, Baked In Skin, Flesh with Salt has 18.5 times more Vitamin A, 2 times more Vitamin B1, 3.2 times more Vitamin B3, 3.2 times more Vitamin B5 and 2.2 times more Vitamin B6 than Frozen Chopped Broccoli.
• While 1 lb of Frozen Chopped Broccoli, Unprepared contains 11.2 times more Vitamin B9, 2.9 times more Vitamin C, 1.7 times more Vitamin E and 35.3 times more Vitamin K than Cooked Sweet Potato, Baked In Skin, Flesh with Salt.
• Both Cooked Sweet Potato, Baked In Skin, Flesh with Salt and Frozen Chopped Broccoli provide similar amounts of Vitamin B2 per one pound.
• 1 pound of Cooked Sweet Potato, Baked In Skin, Flesh with Salt have insufficient amounts of Vitamin B9 and Vitamin K
• Both Cooked Sweet Potato, Baked In Skin, Flesh with Salt as well as Frozen Chopped Broccoli, Unprepared have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Cooked Sweet Potato, Baked In Skin, Flesh with Salt vs Frozen Chopped Broccoli:

• 1 pound of Cooked Sweet Potato, Baked In Skin, Flesh with Salt has 4.2 times more Copper, 1.5 times more Magnesium, 1.7 times more Manganese, 2.2 times more Potassium and 10.3 times more Sodium than Frozen Chopped Broccoli.
• While 1 lb of Frozen Chopped Broccoli, Unprepared contains 1.5 times more Calcium, 14 times more Selenium and 1.5 times more Zinc than Cooked Sweet Potato, Baked In Skin, Flesh with Salt.
• Both Cooked Sweet Potato, Baked In Skin, Flesh with Salt and Frozen Chopped Broccoli contain similar levels of Iron, Phosphorus and Water per one pound.
• 1 pound of Cooked Sweet Potato, Baked In Skin, Flesh with Salt lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Cooked Sweet Potato, Baked In Skin, Flesh with Salt has 3.5 times more Energy, 4.3 times more Carbohydrate and 4.8 times more Sugars than Frozen Chopped Broccoli.
• While 1 lb of Frozen Chopped Broccoli, Unprepared contains 17.5 times more Omega 3 and 1.4 times more Protein than Cooked Sweet Potato, Baked In Skin, Flesh with Salt.
• Both Cooked Sweet Potato, Baked In Skin, Flesh with Salt and Frozen Chopped Broccoli offer comparable quantities of Fiber per one pound.
• 1 pound of Cooked Sweet Potato, Baked In Skin, Flesh with Salt provide inadequate amounts of Omega 3
• 1 pound of Frozen Chopped Broccoli provide inadequate amounts of Energy
• Both Cooked Sweet Potato, Baked In Skin, Flesh with Salt as well as Frozen Chopped Broccoli, Unprepared provide inadequate amounts of Omega 6 in one pound.