Comparing Nutrients in 500 calories Frozen Sweet Potato Puffs VS Broccoli

Weight per 500 calories

• Frozen Sweet Potato Puffs: 311g
• Broccoli: 1471g

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 500 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	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	11.5% 11g	5.6% 5.44g	97g per day for Men 19-50 years
Saturated Fat	3% 0.96g	5.24% 1.68g	32g per day for Men 19-50 years
Omega 3	NA	58% 0.93g	1.6g per day for Men 19-50 years
Omega 6	NA	4.24% 0.72g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	73.4% 95g	75% 98g	130g per day for Men 19-50 years
Sugars	32.8% 23.8g	34.5% 25g	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	13.8% 10g	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	% 7.2g	g per day for Men 19-50 years
Sucrose	NA	% 1.47g	g per day for Men 19-50 years
Fiber	15.5% 5.9g	101% 38.2g	38g per day for Men 19-50 years
Protein	7.54% 4.22g	74% 41.5g	56g per day for Men 19-50 years

Vitamins

	Frozen Sweet Potato Puffs	Broccoli	Recommended Dietary Allowance
Vitamin A	NA	50.7% 456μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	NA	87% 1.04mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	132% 1.72mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	58.7% 9.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	169% 8.43mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	198% 2.57mg	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	232% 926μg	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	7.6% 6.83mg	1458% 1312mg	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	76.5% 11.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	1245% 1494μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Sweet Potato Puffs	Broccoli	Recommended Dietary Allowance
Calcium	17.7% 177mg	69% 691mg	1000mg per day for Men 19-50 years
Copper	NA	80% 0.72mg	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	15.5% 1.24mg	134% 10.7mg	8mg per day for Men 19-50 years
Magnesium	NA	73.5% 309mg	420mg per day for Men 19-50 years
Manganese	NA	134% 3.1mg	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	139% 971mg	700mg per day for Men 19-50 years
Potassium	22.7% 770mg	137% 4647mg	3400mg per day for Men 19-50 years
Selenium	NA	67% 36.8μg	55μg per day for Men 19-50 years
Sodium	51.8% 776mg	32.4% 485mg	1500mg per day for Men 19-50 years
Zinc	NA	55% 6.03mg	11mg per day for Men 19-50 years
Water	5.3% 196g	35.5% 1313g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 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 500 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 500 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 500 kcal.
• Both Frozen Sweet Potato Puffs, Unprepared as well as Raw Broccoli have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.