Comparing Nutrients in 5 ounces Cooked Chopped Frozen Broccoli VS Sweet Potato

Macros Ratio

	Protein	Fat	Carbs
Cooked Chopped Frozen Broccoli	36%	3%	61%
Sweet Potato	7%	1%	92%

Macro Nutrients

	Cooked Chopped Frozen Broccoli	Sweet Potato	Recommended Dietary Allowance
Energy	1.37% 39.7kcal	4.2% 122kcal	2900kcal per day for Men 19-50 years
Fat	0.18% 0.17g	0.073% 0.071g	97g per day for Men 19-50 years
Saturated Fat	0.08% 0.026g	0.08% 0.026g	32g per day for Men 19-50 years
Omega 3	3.72% 0.06g	0.089% 0.001g	1.6g per day for Men 19-50 years
Omega 6	0.11% 0.018g	0.11% 0.018g	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	22% 28.5g	130g per day for Men 19-50 years
Sugars	2.87% 2.1g	8.17% 5.93g	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	1.37% 0.99g	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	% 1.36g	g per day for Men 19-50 years
Sucrose	NA	% 3.57g	g per day for Men 19-50 years
Fiber	11% 4.25g	11% 4.25g	38g per day for Men 19-50 years
Protein	7.85% 4.4g	3.97% 2.23g	56g per day for Men 19-50 years

Vitamins

	Cooked Chopped Frozen Broccoli	Sweet Potato	Recommended Dietary Allowance
Vitamin A	8.03% 72.3μg	112% 1005μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.5% 0.078mg	9.2% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.83% 0.11mg	6.65% 0.086mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.06% 0.65mg	4.93% 0.79mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.77% 0.39mg	22.7% 1.13mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14% 0.18mg	22.8% 0.3mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	8.27% 2.5μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	20% 79.4μg	3.9% 15.6μg	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	3.78% 3.4mg	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	2.46% 0.37mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	104% 125μg	2.13% 2.55μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Chopped Frozen Broccoli	Sweet Potato	Recommended Dietary Allowance
Calcium	4.68% 46.8mg	4.25% 42.5mg	1000mg per day for Men 19-50 years
Copper	5.35% 0.048mg	23.8% 0.21mg	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	11% 0.86mg	8mg per day for Men 19-50 years
Magnesium	4.4% 18.4mg	8.44% 35.4mg	420mg per day for Men 19-50 years
Manganese	13.7% 0.32mg	16% 0.37mg	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	9.5% 66.6mg	700mg per day for Men 19-50 years
Potassium	5.92% 201mg	14% 478mg	3400mg per day for Men 19-50 years
Selenium	1.8% 0.99μg	1.55% 0.85μg	55μg per day for Men 19-50 years
Sodium	1.04% 15.6mg	5.2% 78mg	1500mg per day for Men 19-50 years
Zinc	3.6% 0.4mg	3.87% 0.43mg	11mg per day for Men 19-50 years
Water	3.48% 129g	2.96% 110g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Chopped Frozen Broccoli VS Sweet Potato per 5 oz

Compare the macro and micronutrient content in 5 oz of Cooked Chopped Frozen Broccoli versus 5 oz of Sweet Potato to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Cooked Chopped Frozen Broccoli vs Sweet Potato:

• 5 ounces of Cooked Chopped Frozen Broccoli have 1.3 times more Vitamin B2, 5.1 times more Vitamin B9, 16.7 times more Vitamin C, 5.1 times more Vitamin E and 48.9 times more Vitamin K than Sweet Potato.
• While 5 oz of Raw Sweet Potato contain 13.9 times more Vitamin A, 1.4 times more Vitamin B1, 2.9 times more Vitamin B5 and 1.6 times more Vitamin B6 than Boiled Chopped Frozen Broccoli.
• Both Cooked Chopped Frozen Broccoli and Sweet Potato provide similar amounts of Vitamin B3 per five ounces.
• 5 ounces of Sweet Potato have insufficient amounts of Vitamin E and Vitamin K
• Both Boiled Chopped Frozen Broccoli as well as Raw Sweet Potato have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Cooked Chopped Frozen Broccoli vs Sweet Potato:

• 5 oz of Raw Sweet Potato contain 4.4 times more Copper, 1.9 times more Magnesium, 2.4 times more Potassium and 5 times more Sodium than Boiled Chopped Frozen Broccoli.
• Both Cooked Chopped Frozen Broccoli and Sweet Potato contain similar levels of Calcium, Iron, Manganese, Phosphorus, Zinc and Water per five ounces.
• Both Boiled Chopped Frozen Broccoli as well as Raw Sweet Potato lack sufficient amounts of Selenium in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Cooked Chopped Frozen Broccoli have 42 times more Omega 3 and 2 times more Protein than Sweet Potato.
• While 5 oz of Raw Sweet Potato contain 3.1 times more Energy, 3.8 times more Carbohydrate and 2.8 times more Sugars than Boiled Chopped Frozen Broccoli.
• Both Cooked Chopped Frozen Broccoli and Sweet Potato offer comparable quantities of Fiber per five ounces.
• 5 ounces of Cooked Chopped Frozen Broccoli provide inadequate amounts of Energy
• 5 ounces of Sweet Potato provide inadequate amounts of Omega 3
• Both Boiled Chopped Frozen Broccoli as well as Raw Sweet Potato provide inadequate amounts of Omega 6 in five ounces.