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

Macros Ratio

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

Macro Nutrients

	Frozen French Fried Sweet Potatoes with Salt	Broccoli	Recommended Dietary Allowance
Energy	28.5% 826kcal	5.3% 154kcal	2900kcal per day for Men 19-50 years
Fat	41.7% 40.5g	1.73% 1.68g	97g per day for Men 19-50 years
Saturated Fat	16.4% 5.25g	1.6% 0.52g	32g per day for Men 19-50 years
Omega 3	92% 1.47g	18% 0.29g	1.6g per day for Men 19-50 years
Omega 6	67.4% 11.5g	1.3% 0.22g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	124% 161g	23% 30g	130g per day for Men 19-50 years
Sugars	80.7% 58.5g	10.6% 7.7g	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	3.57% 2.6g	4.25% 3.1g	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	% 3.67g	% 2.22g	g per day for Men 19-50 years
Sucrose	% 24.5g	% 0.45g	g per day for Men 19-50 years
Fiber	68% 26g	31% 11.8g	38g per day for Men 19-50 years
Protein	17.5% 9.8g	23% 12.8g	56g per day for Men 19-50 years

Vitamins

	Frozen French Fried Sweet Potatoes with Salt	Broccoli	Recommended Dietary Allowance
Vitamin A	219% 1969μg	15.6% 141μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	34.8% 0.42mg	27% 0.32mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	32% 0.42mg	41% 0.53mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	19.8% 3.16mg	18% 2.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	41.7% 2.1mg	52% 2.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	61.8% 0.8mg	61% 0.79mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	22.5% 6.76μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	36.3% 145μg	71.4% 286μg	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	37.8% 34mg	450% 405mg	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	45% 6.76mg	23.6% 3.54mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	17.4% 21μg	384% 461μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen French Fried Sweet Potatoes with Salt	Broccoli	Recommended Dietary Allowance
Calcium	23.6% 236mg	21.3% 213mg	1000mg per day for Men 19-50 years
Copper	89.2% 0.8mg	24.7% 0.22mg	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	43.7% 3.5mg	41.4% 3.3mg	8mg per day for Men 19-50 years
Magnesium	28% 118mg	22.7% 95mg	420mg per day for Men 19-50 years
Manganese	95% 2.2mg	41.4% 0.95mg	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	38.2% 268mg	42.8% 299mg	700mg per day for Men 19-50 years
Potassium	54.6% 1855mg	42% 1433mg	3400mg per day for Men 19-50 years
Selenium	3.3% 1.8μg	20.6% 11.3μg	55μg per day for Men 19-50 years
Sodium	44% 662mg	9.98% 150mg	1500mg per day for Men 19-50 years
Zinc	15.7% 1.72mg	17% 1.86mg	11mg per day for Men 19-50 years
Water	6.37% 236g	11% 405g	3700g per day for Men 19-50 years

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

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

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

• Frozen French Fried Sweet Potatoes with Salt have 3.6 times more Copper, 1.2 times more Magnesium, 2.3 times more Manganese, 1.3 times more Potassium and 4.4 times more Sodium than Raw Broccoli.
• While Raw Broccoli contains 6.3 times more Selenium and 1.7 times more Water than Frozen French Fried Sweet Potatoes with Salt.
• Both Frozen French Fried Sweet Potatoes with Salt and Raw Broccoli have similar amounts of Calcium, Iron, Phosphorus and Zinc per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Frozen French Fried Sweet Potatoes with Salt have 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.
• While Raw Broccoli contains 1.3 times more Protein than Frozen French Fried Sweet Potatoes with Salt.
• Both Frozen French Fried Sweet Potatoes with Salt as well as Raw Broccoli have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 1 lb.