Comparing Nutrients in 500 calories Sweet Potato VS Frozen Broccoli Spears

Weight per 500 calories

• Sweet Potato: 581g
• Frozen Broccoli Spears: 1724g

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 500 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	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	0.3% 0.29g	6.04% 5.86g	97g per day for Men 19-50 years
Saturated Fat	0.33% 0.1g	2.8% 0.9g	32g per day for Men 19-50 years
Omega 3	0.36% 0.006g	135% 2.16g	1.6g per day for Men 19-50 years
Omega 6	0.44% 0.076g	3.75% 0.64g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	90% 117g	71% 92g	130g per day for Men 19-50 years
Sugars	33.5% 24.3g	35% 25.3g	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	5.6% 4.07g	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	% 5.6g	NA	g per day for Men 19-50 years
Sucrose	% 14.7g	NA	g per day for Men 19-50 years
Fiber	46% 17.4g	136% 51.7g	38g per day for Men 19-50 years
Protein	16.3% 9.13g	94% 52.8g	56g per day for Men 19-50 years

Vitamins

	Sweet Potato	Frozen Broccoli Spears	Recommended Dietary Allowance
Vitamin A	458% 4122μg	109% 983μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	37.8% 0.45mg	103% 1.24mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	27.3% 0.35mg	151% 1.97mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	20.2% 3.24mg	49.8% 7.97mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	93% 4.65mg	83.4% 4.17mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	93% 1.2mg	232% 3mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	34% 10μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	16% 64μg	405% 1621μg	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	15.5% 14mg	1308% 1178mg	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	10% 1.5mg	155% 23.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	8.72% 10.5μg	1457% 1748μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sweet Potato	Frozen Broccoli Spears	Recommended Dietary Allowance
Calcium	17.4% 174mg	70.7% 707mg	1000mg per day for Men 19-50 years
Copper	98% 0.88mg	69% 0.62mg	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	44.3% 3.55mg	155% 12.4mg	8mg per day for Men 19-50 years
Magnesium	34.6% 145mg	65.7% 276mg	420mg per day for Men 19-50 years
Manganese	65.2% 1.5mg	192% 4.4mg	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	39% 273mg	145% 1017mg	700mg per day for Men 19-50 years
Potassium	57.6% 1959mg	127% 4310mg	3400mg per day for Men 19-50 years
Selenium	6.34% 3.5μg	59.6% 32.8μg	55μg per day for Men 19-50 years
Sodium	21.3% 320mg	19.5% 293mg	1500mg per day for Men 19-50 years
Zinc	16% 1.74mg	53.3% 5.86mg	11mg per day for Men 19-50 years
Water	12% 449g	42% 1561g	3700g per day for Men 19-50 years

Sweet Potato VS Frozen Broccoli Spears Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Sweet Potato or Frozen Broccoli Spears?

Lets compare vitamin content per 500 calories of Sweet Potato vs Frozen Broccoli Spears:

• 500 calories of Sweet Potato have 4.2 times more Vitamin A than Frozen Broccoli Spears.
• While 500 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 500 calories.
• 500 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 500 calories.

Comparing minerals per 500 calories for Sweet Potato vs Frozen Broccoli Spears:

• 500 calories of Sweet Potato have 1.4 times more Copper than Frozen Broccoli Spears.
• While 500 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 500 calories.
• 500 calories of Sweet Potato lack sufficient amounts of Selenium

Comparison of macro-nutrients per 500 calories:

• 500 calories of Sweet Potato have 1.3 times more Carbohydrate than Frozen Broccoli Spears.
• While 500 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 500 calories.
• 500 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 500 calories.