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

Macros Ratio

	Protein	Fat	Carbs
Frozen Chopped Broccoli	34%	8%	58%
Baked Sweet Potato	9%	1%	90%

Macro Nutrients

	Frozen Chopped Broccoli	Baked Sweet Potato	Recommended Dietary Allowance
Energy	1.27% 37kcal	4.4% 128kcal	2900kcal per day for Men 19-50 years
Fat	0.42% 0.41g	0.22% 0.21g	97g per day for Men 19-50 years
Saturated Fat	0.19% 0.062g	0.23% 0.074g	32g per day for Men 19-50 years
Omega 3	9.3% 0.15g	0.53% 0.009g	1.6g per day for Men 19-50 years
Omega 6	0.26% 0.044g	0.75% 0.13g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	5.2% 6.78g	22.6% 29.4g	130g per day for Men 19-50 years
Sugars	2.64% 1.9g	12.7% 9.2g	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	1.62% 1.18g	0.98% 0.71g	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	% 1.06g	% 0.81g	g per day for Men 19-50 years
Sucrose	NA	% 3.23g	g per day for Men 19-50 years
Fiber	11% 4.25g	12.3% 4.68g	38g per day for Men 19-50 years
Protein	7.1% 4g	5.1% 2.85g	56g per day for Men 19-50 years

Vitamins

	Frozen Chopped Broccoli	Baked Sweet Potato	Recommended Dietary Allowance
Vitamin A	8.2% 73.7μg	151% 1362μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.26% 0.075mg	12.6% 0.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10.5% 0.14mg	11.6% 0.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.16% 0.67mg	13% 2.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.9% 0.4mg	25% 1.25mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14% 0.18mg	31% 0.41mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	11.3% 3.4μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	23.7% 95μg	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	89% 80mg	31% 27.8mg	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	11.5% 1.73mg	6.7% 1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	96% 115μg	2.7% 3.26μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Chopped Broccoli	Baked Sweet Potato	Recommended Dietary Allowance
Calcium	7.94% 79.4mg	5.4% 54mg	1000mg per day for Men 19-50 years
Copper	6% 0.054mg	25.4% 0.23mg	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	14.4% 1.15mg	12.2% 0.98mg	8mg per day for Men 19-50 years
Magnesium	6.07% 25.5mg	9.1% 38.3mg	420mg per day for Men 19-50 years
Manganese	18% 0.42mg	30.6% 0.7mg	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	10% 71mg	11% 76.5mg	700mg per day for Men 19-50 years
Potassium	8.84% 301mg	20% 673mg	3400mg per day for Men 19-50 years
Selenium	7.2% 3.97μg	0.52% 0.28μg	55μg per day for Men 19-50 years
Sodium	2.27% 34mg	3.4% 51mg	1500mg per day for Men 19-50 years
Zinc	6.2% 0.68mg	4.12% 0.45mg	11mg per day for Men 19-50 years
Water	3.5% 130g	2.9% 107g	3700g per day for Men 19-50 years

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

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

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

• 5 ounces of Frozen Chopped Broccoli have 11.2 times more Vitamin B9, 2.9 times more Vitamin C, 1.7 times more Vitamin E and 35.3 times more Vitamin K than Baked Sweet Potato.
• While 5 oz of Sweet Potato Baked in skin, flesh only contain 18.5 times more Vitamin A, 2 times more Vitamin B1, 3.2 times more Vitamin B3, 3.2 times more Vitamin B5 and 2.2 times more Vitamin B6 than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli and Baked Sweet Potato provide similar amounts of Vitamin B2 per five ounces.
• 5 ounces of Baked Sweet Potato have insufficient amounts of Vitamin B9 and Vitamin K
• Both Frozen Chopped Broccoli, Unprepared as well as Sweet Potato Baked in skin, flesh only have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

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

• 5 ounces of Frozen Chopped Broccoli have 1.5 times more Calcium, 14 times more Selenium, 1.5 times more Zinc and 1.2 times more Water than Baked Sweet Potato.
• While 5 oz of Sweet Potato Baked in skin, flesh only contain 4.2 times more Copper, 1.5 times more Magnesium, 1.7 times more Manganese, 2.2 times more Potassium and 1.5 times more Sodium than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli and Baked Sweet Potato contain similar levels of Iron and Phosphorus per five ounces.
• 5 ounces of Baked Sweet Potato lack sufficient amounts of Selenium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Frozen Chopped Broccoli have 17.5 times more Omega 3 and 1.4 times more Protein than Baked Sweet Potato.
• While 5 oz of Sweet Potato Baked in skin, flesh only contain 3.5 times more Energy, 4.3 times more Carbohydrate and 4.8 times more Sugars than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli and Baked Sweet Potato offer comparable quantities of Fiber per five ounces.
• 5 ounces of Frozen Chopped Broccoli provide inadequate amounts of Energy
• 5 ounces of Baked Sweet Potato provide inadequate amounts of Omega 3
• Both Frozen Chopped Broccoli, Unprepared as well as Sweet Potato Baked in skin, flesh only provide inadequate amounts of Omega 6 in five ounces.