Comparing Nutrients in 1 pound Sweet Potato VS Frozen Broccoli Spears

Macros Ratio

	Protein	Fat	Carbs
Sweet Potato	7%	1%	92%
Frozen Broccoli Spears	33%	8%	59%

Macro Nutrients

	Sweet Potato	Frozen Broccoli Spears	Recommended Dietary Allowance
Energy	13.5% 390kcal	4.54% 132kcal	2900kcal per day for Men 19-50 years
Fat	0.23% 0.23g	1.6% 1.54g	97g per day for Men 19-50 years
Saturated Fat	0.26% 0.082g	0.74% 0.24g	32g per day for Men 19-50 years
Omega 3	0.28% 0.005g	35.4% 0.57g	1.6g per day for Men 19-50 years
Omega 6	0.35% 0.059g	0.99% 0.17g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	70.2% 91g	18.7% 24.3g	130g per day for Men 19-50 years
Sugars	26% 19g	9.2% 6.67g	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	4.38% 3.18g	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	% 4.35g	NA	g per day for Men 19-50 years
Sucrose	% 11.4g	NA	g per day for Men 19-50 years
Fiber	36% 13.6g	36% 13.6g	38g per day for Men 19-50 years
Protein	12.7% 7.12g	24.8% 14g	56g per day for Men 19-50 years

Vitamins

	Sweet Potato	Frozen Broccoli Spears	Recommended Dietary Allowance
Vitamin A	357% 3216μg	28.7% 259μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	29.5% 0.35mg	27.2% 0.33mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	21.3% 0.28mg	39.8% 0.52mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15.8% 2.53mg	13% 2.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	72.6% 3.63mg	22% 1.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	73% 0.95mg	61% 0.79mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	26.5% 7.94μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	12.5% 50μg	107% 426μg	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	12% 11mg	344% 310mg	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	7.86% 1.18mg	41% 6.12mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6.8% 8.16μg	383% 460μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sweet Potato	Frozen Broccoli Spears	Recommended Dietary Allowance
Calcium	13.6% 136mg	18.6% 186mg	1000mg per day for Men 19-50 years
Copper	76% 0.68mg	18% 0.16mg	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	41% 3.27mg	8mg per day for Men 19-50 years
Magnesium	27% 113mg	17.3% 72.6mg	420mg per day for Men 19-50 years
Manganese	51% 1.17mg	50.5% 1.16mg	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	30.5% 213mg	38.2% 268mg	700mg per day for Men 19-50 years
Potassium	45% 1529mg	33.4% 1134mg	3400mg per day for Men 19-50 years
Selenium	4.95% 2.72μg	15.7% 8.6μg	55μg per day for Men 19-50 years
Sodium	16.6% 249mg	5.14% 77mg	1500mg per day for Men 19-50 years
Zinc	12.4% 1.36mg	14% 1.54mg	11mg per day for Men 19-50 years
Water	9.47% 351g	11% 411g	3700g per day for Men 19-50 years

Nutrient Comparison: Sweet Potato VS Frozen Broccoli Spears per 1 lb

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

Lets compare vitamin content per 1 pound of Sweet Potato vs Frozen Broccoli Spears:

• 1 pound of Sweet Potato has 12.4 times more Vitamin A, 1.2 times more Vitamin B3 and 3.3 times more Vitamin B5 than Frozen Broccoli Spears.
• While 1 lb of Frozen Broccoli Spears contains 1.9 times more Vitamin B2, 8.5 times more Vitamin B9, 28.5 times more Vitamin C, 5.2 times more Vitamin E and 56.3 times more Vitamin K than Raw Sweet Potato.
• Both Sweet Potato and Frozen Broccoli Spears provide similar amounts of Vitamin B1 and Vitamin B6 per one pound.
• 1 pound of Sweet Potato have insufficient amounts of Vitamin E and Vitamin K
• Both Raw Sweet Potato as well as Frozen Broccoli Spears have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Sweet Potato vs Frozen Broccoli Spears:

• 1 pound of Sweet Potato has 4.2 times more Copper, 1.6 times more Magnesium, 1.3 times more Potassium and 3.2 times more Sodium than Frozen Broccoli Spears.
• While 1 lb of Frozen Broccoli Spears contains 1.4 times more Calcium, 1.3 times more Phosphorus and 3.2 times more Selenium than Raw Sweet Potato.
• Both Sweet Potato and Frozen Broccoli Spears contain similar levels of Iron, Manganese, Zinc and Water per one pound.
• 1 pound of Sweet Potato lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Sweet Potato has 3 times more Energy, 3.8 times more Carbohydrate and 2.8 times more Sugars than Frozen Broccoli Spears.
• While 1 lb of Frozen Broccoli Spears contains 125 times more Omega 3 and 1.9 times more Protein than Raw Sweet Potato.
• Both Sweet Potato and Frozen Broccoli Spears offer comparable quantities of Fiber per one pound.
• 1 pound of Sweet Potato provide inadequate amounts of Omega 3
• 1 pound of Frozen Broccoli Spears provide inadequate amounts of Energy
• Both Raw Sweet Potato as well as Frozen Broccoli Spears provide inadequate amounts of Omega 6 in one pound.