Comparing Nutrients in 300 calories Frozen Sweet Potato Puffs VS Broccoli

Weight per 300 calories

• Frozen Sweet Potato Puffs: 186g
• Broccoli: 882g

Frozen Sweet Potato Puffs have 4.7 times more energy per 100g than Broccoli. It has above average energy density when compared to other foods. Raw Broccoli having low energy density.

Which food has more nutrients per 300 calories - Frozen Sweet Potato Puffs or Broccoli?

Macros Ratio

	Protein	Fat	Carbs
Frozen Sweet Potato Puffs	3%	20%	77%
Broccoli	27%	8%	65%

Macro Nutrients

	Frozen Sweet Potato Puffs	Broccoli	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	6.88% 6.67g	3.37% 3.26g	97g per day for Men 19-50 years
Saturated Fat	1.8% 0.58g	3.14% 1g	32g per day for Men 19-50 years
Omega 3	NA	34.7% 0.56g	1.6g per day for Men 19-50 years
Omega 6	NA	2.54% 0.43g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	44% 57.2g	45% 58.6g	130g per day for Men 19-50 years
Sugars	19.7% 14.3g	20.7% 15g	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	NA	8.28% 6g	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	NA	% 4.32g	g per day for Men 19-50 years
Sucrose	NA	% 0.88g	g per day for Men 19-50 years
Fiber	9.3% 3.54g	60.4% 23g	38g per day for Men 19-50 years
Protein	4.53% 2.53g	44.4% 25g	56g per day for Men 19-50 years

Vitamins

	Frozen Sweet Potato Puffs	Broccoli	Recommended Dietary Allowance
Vitamin A	NA	30.4% 274μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	NA	52.2% 0.63mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	79.4% 1.03mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	35.2% 5.64mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	101% 5.06mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	119% 1.54mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	NA	139% 556μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	4.55% 4.1mg	875% 787mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	46% 6.9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	747% 896μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Sweet Potato Puffs	Broccoli	Recommended Dietary Allowance
Calcium	10.6% 106mg	41.5% 415mg	1000mg per day for Men 19-50 years
Copper	NA	48% 0.43mg	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	9.3% 0.75mg	80.5% 6.44mg	8mg per day for Men 19-50 years
Magnesium	NA	44% 185mg	420mg per day for Men 19-50 years
Manganese	NA	80.6% 1.85mg	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	NA	83% 582mg	700mg per day for Men 19-50 years
Potassium	13.6% 462mg	82% 2788mg	3400mg per day for Men 19-50 years
Selenium	NA	40% 22μg	55μg per day for Men 19-50 years
Sodium	31% 466mg	19.4% 291mg	1500mg per day for Men 19-50 years
Zinc	NA	33% 3.6mg	11mg per day for Men 19-50 years
Water	3.17% 117g	21.3% 788g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Frozen Sweet Potato Puffs vs Broccoli:

• Raw Broccoli contains 192 times more Vitamin C than Frozen Sweet Potato Puffs, Unprepared.

Comparing minerals per 300 calories for Frozen Sweet Potato Puffs vs Broccoli:

• Frozen Sweet Potato Puffs, Unprepared have 1.6 times more Sodium than Raw Broccoli.
• While Raw Broccoli contains 3.9 times more Calcium, 8.6 times more Iron, 6 times more Potassium and 6.7 times more Water than Frozen Sweet Potato Puffs, Unprepared.

Comparison of macro-nutrients per 300 calories:

• Frozen Sweet Potato Puffs, Unprepared have 2 times more Fat than Raw Broccoli.
• While Raw Broccoli contains 1.7 times more Saturated Fat, 6.5 times more Fiber and 9.8 times more Protein than Frozen Sweet Potato Puffs, Unprepared.
• Both Frozen Sweet Potato Puffs, Unprepared and Raw Broccoli have similar amounts of Energy, Carbohydrate and Sugars per 300 kcal.
• Both Frozen Sweet Potato Puffs, Unprepared as well as Raw Broccoli have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.