Comparing Nutrients in 5 ounces Boiled Broccoli VS Frozen French Fried Sweet Potatoes with Salt

Macros Ratio

	Protein	Fat	Carbs
Boiled Broccoli	23%	9%	68%
Frozen French Fried Sweet Potatoes with Salt	4%	35%	61%

Macro Nutrients

	Boiled Broccoli	Frozen French Fried Sweet Potatoes with Salt	Recommended Dietary Allowance
Energy	1.7% 49.6kcal	8.9% 258kcal	2900kcal per day for Men 19-50 years
Fat	0.6% 0.58g	13% 12.6g	97g per day for Men 19-50 years
Saturated Fat	0.35% 0.11g	5.13% 1.64g	32g per day for Men 19-50 years
Omega 3	10.5% 0.17g	28.8% 0.46g	1.6g per day for Men 19-50 years
Omega 6	0.43% 0.072g	21% 3.6g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	7.83% 10g	38.8% 50.4g	130g per day for Men 19-50 years
Sugars	2.7% 1.97g	25.2% 18.3g	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	1.45% 1.05g	1.1% 0.81g	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	% 0.69g	% 1.15g	g per day for Men 19-50 years
Sucrose	% 0.11g	% 7.67g	g per day for Men 19-50 years
Fiber	12.3% 4.68g	21.3% 8.08g	38g per day for Men 19-50 years
Protein	6.02% 3.37g	5.47% 3.06g	56g per day for Men 19-50 years

Vitamins

	Boiled Broccoli	Frozen French Fried Sweet Potatoes with Salt	Recommended Dietary Allowance
Vitamin A	12% 109μg	68.4% 615μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.44% 0.089mg	11% 0.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13.4% 0.17mg	10% 0.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.9% 0.78mg	6.17% 0.99mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17.5% 0.87mg	13% 0.65mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	22% 0.28mg	19.3% 0.25mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	7.04% 2.1μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	38.3% 153μg	11.3% 45.4μg	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	102% 92mg	12% 10.6mg	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	13.7% 2.06mg	14% 2.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	167% 200μg	5.43% 6.52μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Broccoli	Frozen French Fried Sweet Potatoes with Salt	Recommended Dietary Allowance
Calcium	5.67% 56.7mg	7.37% 73.7mg	1000mg per day for Men 19-50 years
Copper	9.6% 0.086mg	28% 0.25mg	0.9mg per day for Men 19-50 years
Fluoride	0.14% 5.67μg	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	12% 0.95mg	13.6% 1.1mg	8mg per day for Men 19-50 years
Magnesium	7.1% 29.8mg	8.77% 37mg	420mg per day for Men 19-50 years
Manganese	12% 0.27mg	29.6% 0.68mg	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	13.6% 95mg	12% 83.6mg	700mg per day for Men 19-50 years
Potassium	12.2% 415mg	17% 580mg	3400mg per day for Men 19-50 years
Selenium	4.12% 2.27μg	1.03% 0.57μg	55μg per day for Men 19-50 years
Sodium	3.87% 58mg	13.8% 207mg	1500mg per day for Men 19-50 years
Zinc	5.8% 0.64mg	4.9% 0.54mg	11mg per day for Men 19-50 years
Water	3.4% 127g	2% 73.7g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Broccoli VS Frozen French Fried Sweet Potatoes with Salt per 5 oz

Compare the macro and micronutrient content in 5 oz of Boiled Broccoli versus 5 oz of Frozen French Fried Sweet Potatoes with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Boiled Broccoli vs Frozen French Fried Sweet Potatoes with Salt:

• 5 ounces of Boiled Broccoli have 1.3 times more Vitamin B2, 1.3 times more Vitamin B5, 3.4 times more Vitamin B9, 8.7 times more Vitamin C and 30.7 times more Vitamin K than Frozen French Fried Sweet Potatoes with Salt.
• While 5 oz of Frozen French Fried Sweet Potatoes with Salt contain 5.6 times more Vitamin A, 1.5 times more Vitamin B1 and 1.3 times more Vitamin B3 than Boiled and Drained Broccoli.
• Both Boiled Broccoli and Frozen French Fried Sweet Potatoes with Salt provide similar amounts of Vitamin B6 and Vitamin E per five ounces.
• Both Boiled and Drained Broccoli as well as Frozen French Fried Sweet Potatoes with Salt have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Boiled Broccoli vs Frozen French Fried Sweet Potatoes with Salt:

• 5 ounces of Boiled Broccoli have 4 times more Selenium and 1.7 times more Water than Frozen French Fried Sweet Potatoes with Salt.
• While 5 oz of Frozen French Fried Sweet Potatoes with Salt contain 1.3 times more Calcium, 2.9 times more Copper, 2.5 times more Manganese, 1.4 times more Potassium and 3.6 times more Sodium than Boiled and Drained Broccoli.
• Both Boiled Broccoli and Frozen French Fried Sweet Potatoes with Salt contain similar levels of Iron, Magnesium, Phosphorus and Zinc per five ounces.
• 5 ounces of Frozen French Fried Sweet Potatoes with Salt lack sufficient amounts of Selenium

Comparison of macro-nutrients per 5 ounces:

• 5 oz of Frozen French Fried Sweet Potatoes with Salt contain 5.2 times more Energy, 21.8 times more Fat, 14.6 times more Saturated Fat, 2.7 times more Omega 3, 49.5 times more Omega 6, 5 times more Carbohydrate, 9.3 times more Sugars and 1.7 times more Fiber than Boiled and Drained Broccoli.
• Both Boiled Broccoli and Frozen French Fried Sweet Potatoes with Salt offer comparable quantities of Protein per five ounces.
• 5 ounces of Boiled Broccoli provide inadequate amounts of Energy and Omega 6