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

Macros Ratio

	Protein	Fat	Carbs
Broccoli	27%	8%	65%
Frozen French Fried Sweet Potatoes with Salt	4%	35%	61%

Macro Nutrients

	Broccoli	Frozen French Fried Sweet Potatoes with Salt	Recommended Dietary Allowance
Energy	1.66% 48kcal	8.9% 258kcal	2900kcal per day for Men 19-50 years
Fat	0.54% 0.52g	13% 12.6g	97g per day for Men 19-50 years
Saturated Fat	0.5% 0.16g	5.13% 1.64g	32g per day for Men 19-50 years
Omega 3	5.6% 0.089g	28.8% 0.46g	1.6g per day for Men 19-50 years
Omega 6	0.41% 0.069g	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	7.24% 9.4g	38.8% 50.4g	130g per day for Men 19-50 years
Sugars	3.32% 2.4g	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	1.33% 0.96g	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	% 0.14g	% 7.67g	g per day for Men 19-50 years
Fiber	9.7% 3.7g	21.3% 8.08g	38g per day for Men 19-50 years
Protein	7.14% 4g	5.47% 3.06g	56g per day for Men 19-50 years

Vitamins

	Broccoli	Frozen French Fried Sweet Potatoes with Salt	Recommended Dietary Allowance
Vitamin A	4.9% 44μg	68.4% 615μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.4% 0.1mg	11% 0.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.8% 0.17mg	10% 0.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.66% 0.91mg	6.17% 0.99mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	16.2% 0.81mg	13% 0.65mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	19% 0.25mg	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	22.3% 89.3μg	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	140% 126mg	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	7.37% 1.1mg	14% 2.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	120% 144μg	5.43% 6.52μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli	Frozen French Fried Sweet Potatoes with Salt	Recommended Dietary Allowance
Calcium	6.66% 66.6mg	7.37% 73.7mg	1000mg per day for Men 19-50 years
Copper	7.7% 0.069mg	28% 0.25mg	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	13% 1.03mg	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	13% 0.3mg	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	13.4% 94mg	12% 83.6mg	700mg per day for Men 19-50 years
Potassium	13% 448mg	17% 580mg	3400mg per day for Men 19-50 years
Selenium	6.44% 3.54μg	1.03% 0.57μg	55μg per day for Men 19-50 years
Sodium	3.1% 46.8mg	13.8% 207mg	1500mg per day for Men 19-50 years
Zinc	5.3% 0.58mg	4.9% 0.54mg	11mg per day for Men 19-50 years
Water	3.42% 127g	2% 73.7g	3700g per day for Men 19-50 years

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

• Raw Broccoli has 1.3 times more Vitamin B2, 1.2 times more Vitamin B5, 2 times more Vitamin B9, 11.9 times more Vitamin C and 22.1 times more Vitamin K than Frozen French Fried Sweet Potatoes with Salt.
• While Frozen French Fried Sweet Potatoes with Salt contain 14 times more Vitamin A, 1.3 times more Vitamin B1 and 1.9 times more Vitamin E than Raw Broccoli.
• Both Raw Broccoli and Frozen French Fried Sweet Potatoes with Salt have similar amounts of Vitamin B3 and Vitamin B6 per 5 oz.
• Both Raw Broccoli as well as Frozen French Fried Sweet Potatoes with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

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

• Raw Broccoli has 6.3 times more Selenium and 1.7 times more Water than Frozen French Fried Sweet Potatoes with Salt.
• While Frozen French Fried Sweet Potatoes with Salt contain 3.6 times more Copper, 2.3 times more Manganese, 1.3 times more Potassium and 4.4 times more Sodium than Raw Broccoli.
• Both Raw Broccoli and Frozen French Fried Sweet Potatoes with Salt have similar amounts of Calcium, Iron, Magnesium, Phosphorus and Zinc per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Raw Broccoli has 1.3 times more Protein than Frozen French Fried Sweet Potatoes with Salt.
• While Frozen French Fried Sweet Potatoes with Salt contain 5.4 times more Energy, 24.1 times more Fat, 10.1 times more Saturated Fat, 5.2 times more Omega 3, 51.6 times more Omega 6, 5.4 times more Carbohydrate, 7.6 times more Sugars and 2.2 times more Fiber than Raw Broccoli.
• Both Raw Broccoli as well as Frozen French Fried Sweet Potatoes with Salt have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 5 oz.