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

Macros Ratio

	Protein	Fat	Carbs
Baked Sweet Potato	9%	1%	90%
Frozen Broccoli Spears	33%	8%	59%

Macro Nutrients

	Baked Sweet Potato	Frozen Broccoli Spears	Recommended Dietary Allowance
Energy	4.4% 128kcal	1.4% 41kcal	2900kcal per day for Men 19-50 years
Fat	0.22% 0.21g	0.5% 0.48g	97g per day for Men 19-50 years
Saturated Fat	0.23% 0.074g	0.23% 0.074g	32g per day for Men 19-50 years
Omega 3	0.53% 0.009g	11% 0.18g	1.6g per day for Men 19-50 years
Omega 6	0.75% 0.13g	0.31% 0.052g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	22.6% 29.4g	5.83% 7.6g	130g per day for Men 19-50 years
Sugars	12.7% 9.2g	2.87% 2.1g	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	0.98% 0.71g	NA	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	% 0.81g	NA	g per day for Men 19-50 years
Sucrose	% 3.23g	NA	g per day for Men 19-50 years
Fiber	12.3% 4.68g	11% 4.25g	38g per day for Men 19-50 years
Protein	5.1% 2.85g	7.75% 4.34g	56g per day for Men 19-50 years

Vitamins

	Baked Sweet Potato	Frozen Broccoli Spears	Recommended Dietary Allowance
Vitamin A	151% 1362μg	8.98% 80.8μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12.6% 0.15mg	8.5% 0.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11.6% 0.15mg	12.4% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13% 2.1mg	4.1% 0.65mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	25% 1.25mg	6.86% 0.34mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	31% 0.41mg	19% 0.25mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	11.3% 3.4μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	2.13% 8.5μg	33.3% 133μg	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	31% 27.8mg	108% 97mg	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	6.7% 1mg	12.8% 1.9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.7% 3.26μg	120% 144μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Sweet Potato	Frozen Broccoli Spears	Recommended Dietary Allowance
Calcium	5.4% 54mg	5.8% 58mg	1000mg per day for Men 19-50 years
Copper	25.4% 0.23mg	5.67% 0.051mg	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	12.2% 0.98mg	12.8% 1.02mg	8mg per day for Men 19-50 years
Magnesium	9.1% 38.3mg	5.4% 22.7mg	420mg per day for Men 19-50 years
Manganese	30.6% 0.7mg	15.8% 0.36mg	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	11% 76.5mg	12% 83.6mg	700mg per day for Men 19-50 years
Potassium	20% 673mg	10.4% 354mg	3400mg per day for Men 19-50 years
Selenium	0.52% 0.28μg	4.9% 2.7μg	55μg per day for Men 19-50 years
Sodium	3.4% 51mg	1.6% 24mg	1500mg per day for Men 19-50 years
Zinc	4.12% 0.45mg	4.4% 0.48mg	11mg per day for Men 19-50 years
Water	2.9% 107g	3.47% 128g	3700g per day for Men 19-50 years

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

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

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

• 5 ounces of Baked Sweet Potato have 16.9 times more Vitamin A, 1.5 times more Vitamin B1, 3.2 times more Vitamin B3, 3.7 times more Vitamin B5 and 1.6 times more Vitamin B6 than Frozen Broccoli Spears.
• While 5 oz of Frozen Broccoli Spears contain 15.7 times more Vitamin B9, 3.5 times more Vitamin C, 1.9 times more Vitamin E and 44.1 times more Vitamin K than Sweet Potato Baked in skin, flesh only.
• Both Baked Sweet Potato and Frozen Broccoli Spears 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 Sweet Potato Baked in skin, flesh only as well as Frozen Broccoli Spears have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

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

• 5 ounces of Baked Sweet Potato have 4.5 times more Copper, 1.7 times more Magnesium, 1.9 times more Manganese, 1.9 times more Potassium and 2.1 times more Sodium than Frozen Broccoli Spears.
• While 5 oz of Frozen Broccoli Spears contain 9.5 times more Selenium than Sweet Potato Baked in skin, flesh only.
• Both Baked Sweet Potato and Frozen Broccoli Spears contain similar levels of Calcium, Iron, Phosphorus, Zinc and Water per five ounces.
• 5 ounces of Baked Sweet Potato lack sufficient amounts of Selenium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Baked Sweet Potato have 3.1 times more Energy, 3.9 times more Carbohydrate and 4.4 times more Sugars than Frozen Broccoli Spears.
• While 5 oz of Frozen Broccoli Spears contain 20.8 times more Omega 3 and 1.5 times more Protein than Sweet Potato Baked in skin, flesh only.
• Both Baked Sweet Potato and Frozen Broccoli Spears offer comparable quantities of Fiber per five ounces.
• 5 ounces of Baked Sweet Potato provide inadequate amounts of Omega 3
• 5 ounces of Frozen Broccoli Spears provide inadequate amounts of Energy
• Both Sweet Potato Baked in skin, flesh only as well as Frozen Broccoli Spears provide inadequate amounts of Omega 6 in five ounces.