Comparing Nutrients in 300 calories Sweet Potato VS Frozen Broccoli Spears

Weight per 300 calories

• Sweet Potato: 349g
• Frozen Broccoli Spears: 1035g

Sweet Potato has 3 times more energy per 100g than Frozen Broccoli Spears. It has average energy density when compared to other foods. Frozen Broccoli Spears having very low energy density.

Discover which food has more nutrients per 300 calories - Sweet Potato or 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	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.18% 0.17g	3.63% 3.5g	97g per day for Men 19-50 years
Saturated Fat	0.2% 0.063g	1.7% 0.54g	32g per day for Men 19-50 years
Omega 3	0.22% 0.003g	81% 1.3g	1.6g per day for Men 19-50 years
Omega 6	0.27% 0.045g	2.25% 0.38g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	54% 70g	42.6% 55.3g	130g per day for Men 19-50 years
Sugars	20% 14.6g	21% 15.2g	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	3.37% 2.44g	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	% 3.35g	NA	g per day for Men 19-50 years
Sucrose	% 8.8g	NA	g per day for Men 19-50 years
Fiber	27.5% 10.5g	81.7% 31g	38g per day for Men 19-50 years
Protein	9.78% 5.48g	56.5% 31.7g	56g per day for Men 19-50 years

Vitamins

	Sweet Potato	Frozen Broccoli Spears	Recommended Dietary Allowance
Vitamin A	275% 2473μg	65.5% 590μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	22.7% 0.27mg	62% 0.74mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16.4% 0.21mg	91% 1.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12% 1.94mg	30% 4.78mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	56% 2.8mg	50% 2.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	56% 0.73mg	139% 1.8mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	20.3% 6.1μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	9.6% 38.4μg	243% 972μg	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	9.3% 8.37mg	785% 707mg	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	6.05% 0.91mg	93% 14mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	5.23% 6.28μg	874% 1049μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sweet Potato	Frozen Broccoli Spears	Recommended Dietary Allowance
Calcium	10.5% 105mg	42.4% 424mg	1000mg per day for Men 19-50 years
Copper	58.5% 0.53mg	41.4% 0.37mg	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	26.6% 2.13mg	93% 7.45mg	8mg per day for Men 19-50 years
Magnesium	20.8% 87.2mg	39.4% 166mg	420mg per day for Men 19-50 years
Manganese	39% 0.9mg	115% 2.65mg	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	23.4% 164mg	87% 610mg	700mg per day for Men 19-50 years
Potassium	34.6% 1176mg	76% 2586mg	3400mg per day for Men 19-50 years
Selenium	3.8% 2.1μg	35.7% 19.7μg	55μg per day for Men 19-50 years
Sodium	12.8% 192mg	11.7% 176mg	1500mg per day for Men 19-50 years
Zinc	9.5% 1.05mg	32% 3.5mg	11mg per day for Men 19-50 years
Water	7.3% 270g	25.3% 937g	3700g per day for Men 19-50 years

Sweet Potato VS Frozen Broccoli Spears Nutrients Per 300 Kcal

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

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

• 300 calories of Sweet Potato have 4.2 times more Vitamin A than Frozen Broccoli Spears.
• While 300 kcal of Frozen Broccoli Spears contain 2.7 times more Vitamin B1, 5.5 times more Vitamin B2, 2.5 times more Vitamin B3, 2.5 times more Vitamin B6, 25.3 times more Vitamin B9, 84.4 times more Vitamin C, 15.4 times more Vitamin E and 167.1 times more Vitamin K than Raw Sweet Potato.
• Both Sweet Potato and Frozen Broccoli Spears provide similar amounts of Vitamin B5 per 300 calories.
• 300 calories of Sweet Potato have insufficient amounts of Vitamin K
• Both Raw Sweet Potato as well as Frozen Broccoli Spears have insufficient amounts of Vitamin B12 and Vitamin D in 300 calories.

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

• 300 calories of Sweet Potato have 1.4 times more Copper than Frozen Broccoli Spears.
• While 300 kcal of Frozen Broccoli Spears contain 4.1 times more Calcium, 3.5 times more Iron, 1.9 times more Magnesium, 2.9 times more Manganese, 3.7 times more Phosphorus, 2.2 times more Potassium, 9.4 times more Selenium, 3.4 times more Zinc and 3.5 times more Water than Raw Sweet Potato.
• Both Sweet Potato and Frozen Broccoli Spears contain similar levels of Sodium per 300 calories.
• 300 calories of Sweet Potato lack sufficient amounts of Selenium

Comparison of macro-nutrients per 300 calories:

• 300 calories of Sweet Potato have 1.3 times more Carbohydrate than Frozen Broccoli Spears.
• While 300 kcal of Frozen Broccoli Spears contain 370.7 times more Omega 3, 3 times more Fiber and 5.8 times more Protein than Raw Sweet Potato.
• Both Sweet Potato and Frozen Broccoli Spears offer comparable quantities of Energy and Sugars per 300 calories.
• 300 calories of Sweet Potato provide inadequate amounts of Omega 3
• Both Raw Sweet Potato as well as Frozen Broccoli Spears provide inadequate amounts of Omega 6 in 300 calories.