Comparing Nutrients in 300 calories Broccoli VS Frozen French Fried Sweet Potatoes with Salt

Weight per 300 calories

• Broccoli: 882g
• Frozen French Fried Sweet Potatoes with Salt: 165g

Frozen French Fried Sweet Potatoes with Salt have 5.4 times more energy per unit of mass than Raw Broccoli, which is above average in comparison to other foods. Broccoli having low energy density.

Which food has more nutrients per 300 calories - Broccoli or 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	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	3.37% 3.26g	15% 14.7g	97g per day for Men 19-50 years
Saturated Fat	3.14% 1g	5.96% 1.9g	32g per day for Men 19-50 years
Omega 3	34.7% 0.56g	33.5% 0.54g	1.6g per day for Men 19-50 years
Omega 6	2.54% 0.43g	24.5% 4.16g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	45% 58.6g	45% 58.6g	130g per day for Men 19-50 years
Sugars	20.7% 15g	29.3% 21.3g	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	8.28% 6g	1.3% 0.94g	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	% 4.32g	% 1.34g	g per day for Men 19-50 years
Sucrose	% 0.88g	% 8.9g	g per day for Men 19-50 years
Fiber	60.4% 23g	24.7% 9.4g	38g per day for Men 19-50 years
Protein	44.4% 25g	6.36% 3.56g	56g per day for Men 19-50 years

Vitamins

	Broccoli	Frozen French Fried Sweet Potatoes with Salt	Recommended Dietary Allowance
Vitamin A	30.4% 274μg	79.5% 715μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	52.2% 0.63mg	12.6% 0.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	79.4% 1.03mg	11.7% 0.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	35.2% 5.64mg	7.2% 1.15mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	101% 5.06mg	15% 0.76mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	119% 1.54mg	22.4% 0.29mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	8.2% 2.46μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	139% 556μg	13% 52.7μg	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	875% 787mg	13.7% 12.4mg	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	46% 6.9mg	16.4% 2.46mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	747% 896μg	6.3% 7.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli	Frozen French Fried Sweet Potatoes with Salt	Recommended Dietary Allowance
Calcium	41.5% 415mg	8.57% 85.7mg	1000mg per day for Men 19-50 years
Copper	48% 0.43mg	32.4% 0.29mg	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	80.5% 6.44mg	16% 1.27mg	8mg per day for Men 19-50 years
Magnesium	44% 185mg	10.2% 43mg	420mg per day for Men 19-50 years
Manganese	80.6% 1.85mg	34.5% 0.79mg	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	83% 582mg	14% 97mg	700mg per day for Men 19-50 years
Potassium	82% 2788mg	20% 674mg	3400mg per day for Men 19-50 years
Selenium	40% 22μg	1.2% 0.66μg	55μg per day for Men 19-50 years
Sodium	19.4% 291mg	16% 241mg	1500mg per day for Men 19-50 years
Zinc	33% 3.6mg	5.7% 0.63mg	11mg per day for Men 19-50 years
Water	21.3% 788g	2.3% 85.7g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Broccoli vs Frozen French Fried Sweet Potatoes with Salt:

• Raw Broccoli has 4.1 times more Vitamin B1, 6.8 times more Vitamin B2, 4.9 times more Vitamin B3, 6.7 times more Vitamin B5, 5.3 times more Vitamin B6, 10.5 times more Vitamin B9, 63.7 times more Vitamin C, 2.8 times more Vitamin E and 118.2 times more Vitamin K than Frozen French Fried Sweet Potatoes with Salt.
• While Frozen French Fried Sweet Potatoes with Salt contain 2.6 times more Vitamin A than Raw Broccoli.
• Both Raw Broccoli as well as Frozen French Fried Sweet Potatoes with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Broccoli vs Frozen French Fried Sweet Potatoes with Salt:

• Raw Broccoli has 4.8 times more Calcium, 1.5 times more Copper, 5.1 times more Iron, 4.3 times more Magnesium, 2.3 times more Manganese, 6 times more Phosphorus, 4.1 times more Potassium, 33.5 times more Selenium, 1.2 times more Sodium, 5.8 times more Zinc and 9.2 times more Water than Frozen French Fried Sweet Potatoes with Salt.

Comparison of macro-nutrients per 300 calories:

• Raw Broccoli has 6.4 times more Fructose, 2.4 times more Fiber and 7 times more Protein than Frozen French Fried Sweet Potatoes with Salt.
• While Frozen French Fried Sweet Potatoes with Salt contain 4.5 times more Fat, 1.9 times more Saturated Fat, 9.6 times more Omega 6 and 1.4 times more Sugars than Raw Broccoli.
• Both Raw Broccoli and Frozen French Fried Sweet Potatoes with Salt have similar amounts of Energy, Omega 3 and Carbohydrate per 300 kcal.
• Both Raw Broccoli as well as Frozen French Fried Sweet Potatoes with Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.