Comparing Nutrients in 300 calories Frozen Chopped Broccoli VS Canned Mashed Sweet Potato

Weight per 300 calories

• Frozen Chopped Broccoli: 1154g
• Canned Mashed Sweet Potato: 297g

Canned Mashed Sweet Potato has 3.9 times more energy per unit of mass than Frozen Chopped Broccoli, Unprepared, which is average in comparison to other foods. Frozen Chopped Broccoli having very low energy density.

Discover which food has more nutrients per 300 calories - Frozen Chopped Broccoli or 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	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	3.45% 3.35g	0.61% 0.59g	97g per day for Men 19-50 years
Saturated Fat	1.6% 0.51g	0.38% 0.12g	32g per day for Men 19-50 years
Omega 3	75.7% 1.2g	2.4% 0.039g	1.6g per day for Men 19-50 years
Omega 6	2.1% 0.36g	1.24% 0.21g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	42.4% 55g	53% 69g	130g per day for Men 19-50 years
Sugars	21.5% 15.6g	22.3% 16g	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	13.2% 9.58g	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	% 8.65g	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	91% 34.6g	13.3% 5.05g	38g per day for Men 19-50 years
Protein	58% 32.4g	10.5% 5.9g	56g per day for Men 19-50 years

Vitamins

	Frozen Chopped Broccoli	Canned Mashed Sweet Potato	Recommended Dietary Allowance
Vitamin A	66.7% 600μg	144% 1292μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	51% 0.61mg	6.7% 0.08mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	85.2% 1.1mg	20.6% 0.27mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	34% 5.42mg	17.7% 2.84mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	64.4% 3.2mg	30.4% 1.52mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	115% 1.5mg	53.7% 0.7mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	19.5% 5.85μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	193% 773μg	8.17% 32.7μg	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	723% 651mg	17% 15.4mg	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	94% 14mg	21.6% 3.24mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	780% 936μg	5.94% 7.13μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Chopped Broccoli	Canned Mashed Sweet Potato	Recommended Dietary Allowance
Calcium	64.6% 646mg	8.9% 89mg	1000mg per day for Men 19-50 years
Copper	48.7% 0.44mg	92% 0.83mg	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	117% 9.35mg	49.4% 3.95mg	8mg per day for Men 19-50 years
Magnesium	49.5% 208mg	17% 71.3mg	420mg per day for Men 19-50 years
Manganese	147% 3.4mg	128% 2.93mg	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	82.4% 577mg	22% 154mg	700mg per day for Men 19-50 years
Potassium	72% 2446mg	18.3% 624mg	3400mg per day for Men 19-50 years
Selenium	58.7% 32.3μg	4.32% 2.38μg	55μg per day for Men 19-50 years
Sodium	18.5% 277mg	15% 223mg	1500mg per day for Men 19-50 years
Zinc	50.3% 5.54mg	5.67% 0.62mg	11mg per day for Men 19-50 years
Water	28.5% 1055g	5.93% 219g	3700g per day for Men 19-50 years

Frozen Chopped Broccoli VS Canned Mashed Sweet Potato Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Frozen Chopped Broccoli or Canned Mashed Sweet Potato?

Lets compare vitamin content per 300 calories of Frozen Chopped Broccoli vs Canned Mashed Sweet Potato:

• 300 calories of Frozen Chopped Broccoli have 7.6 times more Vitamin B1, 4.1 times more Vitamin B2, 1.9 times more Vitamin B3, 2.1 times more Vitamin B5, 2.1 times more Vitamin B6, 23.7 times more Vitamin B9, 42.1 times more Vitamin C, 4.3 times more Vitamin E and 131.3 times more Vitamin K than Canned Mashed Sweet Potato.
• While 300 kcal of Canned Mashed Sweet Potato contain 2.2 times more Vitamin A than Frozen Chopped Broccoli, Unprepared.
• 300 calories of Canned Mashed Sweet Potato have insufficient amounts of Vitamin K
• Both Frozen Chopped Broccoli, Unprepared as well as Canned Mashed Sweet Potato have insufficient amounts of Vitamin B12 and Vitamin D in 300 calories.

Comparing minerals per 300 calories for Frozen Chopped Broccoli vs Canned Mashed Sweet Potato:

• 300 calories of Frozen Chopped Broccoli have 7.3 times more Calcium, 2.4 times more Iron, 2.9 times more Magnesium, 3.7 times more Phosphorus, 3.9 times more Potassium, 13.6 times more Selenium, 1.2 times more Sodium, 8.9 times more Zinc and 4.8 times more Water than Canned Mashed Sweet Potato.
• While 300 kcal of Canned Mashed Sweet Potato contain 1.9 times more Copper than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli and Canned Mashed Sweet Potato contain similar levels of Manganese per 300 calories.
• 300 calories of Canned Mashed Sweet Potato lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 300 calories:

• 300 calories of Frozen Chopped Broccoli have 31.4 times more Omega 3, 6.9 times more Fiber and 5.5 times more Protein than Canned Mashed Sweet Potato.
• Both Frozen Chopped Broccoli and Canned Mashed Sweet Potato offer comparable quantities of Energy, Carbohydrate and Sugars per 300 calories.
• 300 calories 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 300 calories.