Comparing Nutrients in 5 ounces Cooked Chopped Frozen Broccoli VS Boiled Sweet Potato no Skin

Macros Ratio

	Protein	Fat	Carbs
Cooked Chopped Frozen Broccoli	36%	3%	61%
Boiled Sweet Potato no Skin	7%	2%	91%

Macro Nutrients

	Cooked Chopped Frozen Broccoli	Boiled Sweet Potato no Skin	Recommended Dietary Allowance
Energy	1.37% 39.7kcal	3.7% 108kcal	2900kcal per day for Men 19-50 years
Fat	0.18% 0.17g	0.2% 0.2g	97g per day for Men 19-50 years
Saturated Fat	0.08% 0.026g	0.14% 0.044g	32g per day for Men 19-50 years
Omega 3	3.72% 0.06g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	0.11% 0.018g	0.51% 0.086g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	5.83% 7.6g	19.3% 25g	130g per day for Men 19-50 years
Sugars	2.87% 2.1g	11.2% 8.14g	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	0.84% 0.61g	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	% 0.77g	g per day for Men 19-50 years
Sucrose	NA	% 2.03g	g per day for Men 19-50 years
Fiber	11% 4.25g	9.33% 3.54g	38g per day for Men 19-50 years
Protein	7.85% 4.4g	3.47% 1.94g	56g per day for Men 19-50 years

Vitamins

	Cooked Chopped Frozen Broccoli	Boiled Sweet Potato no Skin	Recommended Dietary Allowance
Vitamin A	8.03% 72.3μg	124% 1116μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.5% 0.078mg	6.6% 0.079mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.83% 0.11mg	5.12% 0.067mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.06% 0.65mg	4.77% 0.76mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.77% 0.39mg	16.5% 0.82mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14% 0.18mg	18% 0.23mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	6.52% 1.96μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	20% 79.4μg	2.13% 8.5μg	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	63% 57mg	20% 18mg	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	12.5% 1.87mg	8.9% 1.33mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	104% 125μg	2.5% 2.98μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Chopped Frozen Broccoli	Boiled Sweet Potato no Skin	Recommended Dietary Allowance
Calcium	4.68% 46.8mg	3.83% 38.3mg	1000mg per day for Men 19-50 years
Copper	5.35% 0.048mg	15% 0.13mg	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	11% 0.86mg	12.8% 1.02mg	8mg per day for Men 19-50 years
Magnesium	4.4% 18.4mg	6.07% 25.5mg	420mg per day for Men 19-50 years
Manganese	13.7% 0.32mg	16.4% 0.38mg	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	9.92% 69.5mg	6.48% 45.4mg	700mg per day for Men 19-50 years
Potassium	5.92% 201mg	9.6% 326mg	3400mg per day for Men 19-50 years
Selenium	1.8% 0.99μg	0.52% 0.28μg	55μg per day for Men 19-50 years
Sodium	1.04% 15.6mg	2.55% 38.3mg	1500mg per day for Men 19-50 years
Zinc	3.6% 0.4mg	2.58% 0.28mg	11mg per day for Men 19-50 years
Water	3.48% 129g	3.07% 114g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Chopped Frozen Broccoli VS Boiled Sweet Potato no Skin per 5 oz

Compare the macro and micronutrient content in 5 oz of Cooked Chopped Frozen Broccoli versus 5 oz of Boiled Sweet Potato no Skin to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Cooked Chopped Frozen Broccoli vs Boiled Sweet Potato no Skin:

• 5 ounces of Cooked Chopped Frozen Broccoli have 1.7 times more Vitamin B2, 9.3 times more Vitamin B9, 3.1 times more Vitamin C, 1.4 times more Vitamin E and 42 times more Vitamin K than Boiled Sweet Potato no Skin.
• While 5 oz of Boiled Sweet Potato without Skin contain 15.4 times more Vitamin A, 2.1 times more Vitamin B5 and 1.3 times more Vitamin B6 than Boiled Chopped Frozen Broccoli.
• Both Cooked Chopped Frozen Broccoli and Boiled Sweet Potato no Skin provide similar amounts of Vitamin B1 and Vitamin B3 per five ounces.
• 5 ounces of Boiled Sweet Potato no Skin have insufficient amounts of Vitamin B9 and Vitamin K
• Both Boiled Chopped Frozen Broccoli as well as Boiled Sweet Potato without Skin have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Cooked Chopped Frozen Broccoli vs Boiled Sweet Potato no Skin:

• 5 ounces of Cooked Chopped Frozen Broccoli have 1.2 times more Calcium, 1.5 times more Phosphorus and 1.4 times more Zinc than Boiled Sweet Potato no Skin.
• While 5 oz of Boiled Sweet Potato without Skin contain 2.8 times more Copper, 1.4 times more Magnesium and 1.6 times more Potassium than Boiled Chopped Frozen Broccoli.
• Both Cooked Chopped Frozen Broccoli and Boiled Sweet Potato no Skin contain similar levels of Iron, Manganese and Water per five ounces.
• 5 ounces of Boiled Sweet Potato no Skin lack sufficient amounts of Zinc
• Both Boiled Chopped Frozen Broccoli as well as Boiled Sweet Potato without Skin lack sufficient amounts of Selenium in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Cooked Chopped Frozen Broccoli have more Omega 3 and 2.3 times more Protein than Boiled Sweet Potato no Skin.
• While 5 oz of Boiled Sweet Potato without Skin contain 2.7 times more Energy, 3.3 times more Carbohydrate and 3.9 times more Sugars than Boiled Chopped Frozen Broccoli.
• Both Cooked Chopped Frozen Broccoli and Boiled Sweet Potato no Skin offer comparable quantities of Fiber per five ounces.
• 5 ounces of Cooked Chopped Frozen Broccoli provide inadequate amounts of Energy
• 5 ounces of Boiled Sweet Potato no Skin provide inadequate amounts of Omega 3
• Both Boiled Chopped Frozen Broccoli as well as Boiled Sweet Potato without Skin provide inadequate amounts of Omega 6 in five ounces.