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

Macros Ratio

	Protein	Fat	Carbs
Baked Frozen Sweet Potato	7%	1%	92%
Frozen Chopped Broccoli	34%	8%	58%

Macro Nutrients

	Baked Frozen Sweet Potato	Frozen Chopped Broccoli	Recommended Dietary Allowance
Energy	4.9% 142kcal	1.27% 37kcal	2900kcal per day for Men 19-50 years
Fat	0.18% 0.17g	0.42% 0.41g	97g per day for Men 19-50 years
Saturated Fat	0.11% 0.035g	0.19% 0.062g	32g per day for Men 19-50 years
Omega 3	0.62% 0.01g	9.3% 0.15g	1.6g per day for Men 19-50 years
Omega 6	0.35% 0.06g	0.26% 0.044g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	25.5% 33g	5.2% 6.78g	130g per day for Men 19-50 years
Sugars	18% 13g	2.64% 1.9g	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	1.62% 1.18g	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	% 1.06g	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	6.7% 2.55g	11% 4.25g	38g per day for Men 19-50 years
Protein	4.33% 2.42g	7.1% 4g	56g per day for Men 19-50 years

Vitamins

	Baked Frozen Sweet Potato	Frozen Chopped Broccoli	Recommended Dietary Allowance
Vitamin A	164% 1478μg	8.2% 73.7μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.8% 0.094mg	6.26% 0.075mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.1% 0.079mg	10.5% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.9% 0.79mg	4.16% 0.67mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	16% 0.79mg	7.9% 0.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	20.3% 0.26mg	14% 0.18mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	7.37% 2.2μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	7.8% 31μg	23.7% 95μg	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	14.3% 13mg	89% 80mg	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	7.28% 1.1mg	11.5% 1.73mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.95% 3.54μg	96% 115μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Frozen Sweet Potato	Frozen Chopped Broccoli	Recommended Dietary Allowance
Calcium	4.96% 49.6mg	7.94% 79.4mg	1000mg per day for Men 19-50 years
Copper	29% 0.26mg	6% 0.054mg	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	9.57% 0.77mg	14.4% 1.15mg	8mg per day for Men 19-50 years
Magnesium	7.1% 29.8mg	6.07% 25.5mg	420mg per day for Men 19-50 years
Manganese	41% 0.94mg	18% 0.42mg	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	8.9% 62.4mg	10% 71mg	700mg per day for Men 19-50 years
Potassium	15.7% 534mg	8.84% 301mg	3400mg per day for Men 19-50 years
Selenium	1.55% 0.85μg	7.2% 3.97μg	55μg per day for Men 19-50 years
Sodium	0.76% 11.3mg	2.27% 34mg	1500mg per day for Men 19-50 years
Zinc	3.87% 0.43mg	6.2% 0.68mg	11mg per day for Men 19-50 years
Water	2.82% 104g	3.5% 130g	3700g per day for Men 19-50 years

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

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

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

• 5 ounces of Baked Frozen Sweet Potato have 20.1 times more Vitamin A, 1.2 times more Vitamin B1, 2 times more Vitamin B5 and 1.4 times more Vitamin B6 than Frozen Chopped Broccoli.
• While 5 oz of Frozen Chopped Broccoli, Unprepared contain 1.7 times more Vitamin B2, 3 times more Vitamin B9, 6.2 times more Vitamin C, 1.6 times more Vitamin E and 32.4 times more Vitamin K than Baked Frozen Sweet Potato no Salt.
• Both Baked Frozen Sweet Potato and Frozen Chopped Broccoli provide similar amounts of Vitamin B3 per five ounces.
• Both Baked Frozen Sweet Potato no Salt as well as Frozen Chopped Broccoli, Unprepared have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

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

• 5 ounces of Baked Frozen Sweet Potato have 4.8 times more Copper, 2.3 times more Manganese and 1.8 times more Potassium than Frozen Chopped Broccoli.
• While 5 oz of Frozen Chopped Broccoli, Unprepared contain 1.6 times more Calcium, 1.5 times more Iron, 4.7 times more Selenium and 1.6 times more Zinc than Baked Frozen Sweet Potato no Salt.
• Both Baked Frozen Sweet Potato and Frozen Chopped Broccoli contain similar levels of Magnesium and Phosphorus per five ounces.
• 5 ounces of Baked Frozen Sweet Potato lack sufficient amounts of Selenium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Baked Frozen Sweet Potato have 3.8 times more Energy, 4.9 times more Carbohydrate and 6.8 times more Sugars than Frozen Chopped Broccoli.
• While 5 oz of Frozen Chopped Broccoli, Unprepared contain 15 times more Omega 3, 1.7 times more Fiber and 1.6 times more Protein than Baked Frozen Sweet Potato no Salt.
• 5 ounces of Baked Frozen Sweet Potato provide inadequate amounts of Omega 3
• 5 ounces of Frozen Chopped Broccoli provide inadequate amounts of Energy
• Both Baked Frozen Sweet Potato no Salt as well as Frozen Chopped Broccoli, Unprepared provide inadequate amounts of Omega 6 in five ounces.