Comparing Nutrients in 5 ounces Frozen Sweet Potato Puffs VS Broccoli

Macros Ratio

	Protein	Fat	Carbs
Frozen Sweet Potato Puffs	3%	20%	77%
Broccoli	27%	8%	65%

Macro Nutrients

	Frozen Sweet Potato Puffs	Broccoli	Recommended Dietary Allowance
Energy	7.87% 228kcal	1.66% 48kcal	2900kcal per day for Men 19-50 years
Fat	5.23% 5.07g	0.54% 0.52g	97g per day for Men 19-50 years
Saturated Fat	1.37% 0.44g	0.5% 0.16g	32g per day for Men 19-50 years
Omega 3	NA	5.6% 0.089g	1.6g per day for Men 19-50 years
Omega 6	NA	0.41% 0.069g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	33.5% 43.5g	7.24% 9.4g	130g per day for Men 19-50 years
Sugars	15% 11g	3.32% 2.4g	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	1.33% 0.96g	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	% 0.69g	g per day for Men 19-50 years
Sucrose	NA	% 0.14g	g per day for Men 19-50 years
Fiber	7.1% 2.7g	9.7% 3.7g	38g per day for Men 19-50 years
Protein	3.44% 1.93g	7.14% 4g	56g per day for Men 19-50 years

Vitamins

	Frozen Sweet Potato Puffs	Broccoli	Recommended Dietary Allowance
Vitamin A	NA	4.9% 44μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	NA	8.4% 0.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	12.8% 0.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	5.66% 0.91mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	16.2% 0.81mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	19% 0.25mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	NA	22.3% 89.3μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	3.46% 3.1mg	140% 126mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	7.37% 1.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	120% 144μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Sweet Potato Puffs	Broccoli	Recommended Dietary Allowance
Calcium	8.08% 80.8mg	6.66% 66.6mg	1000mg per day for Men 19-50 years
Copper	NA	7.7% 0.069mg	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	7.1% 0.57mg	13% 1.03mg	8mg per day for Men 19-50 years
Magnesium	NA	7.1% 29.8mg	420mg per day for Men 19-50 years
Manganese	NA	13% 0.3mg	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	NA	13.4% 94mg	700mg per day for Men 19-50 years
Potassium	10.3% 352mg	13% 448mg	3400mg per day for Men 19-50 years
Selenium	NA	6.44% 3.54μg	55μg per day for Men 19-50 years
Sodium	23.6% 354mg	3.1% 46.8mg	1500mg per day for Men 19-50 years
Zinc	NA	5.3% 0.58mg	11mg per day for Men 19-50 years
Water	2.4% 89.3g	3.42% 127g	3700g per day for Men 19-50 years

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

• Raw Broccoli contains 40.5 times more Vitamin C than Frozen Sweet Potato Puffs, Unprepared.

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

• Frozen Sweet Potato Puffs, Unprepared have 1.2 times more Calcium and 7.6 times more Sodium than Raw Broccoli.
• While Raw Broccoli contains 1.8 times more Iron, 1.3 times more Potassium and 1.4 times more Water than Frozen Sweet Potato Puffs, Unprepared.

Comparison of macro-nutrients per 5 ounces:

• Frozen Sweet Potato Puffs, Unprepared have 4.7 times more Energy, 9.7 times more Fat, 4.6 times more Carbohydrate and 4.5 times more Sugars than Raw Broccoli.
• While Raw Broccoli contains 1.4 times more Fiber and 2.1 times more Protein than Frozen Sweet Potato Puffs, Unprepared.
• Both Frozen Sweet Potato Puffs, Unprepared as well as Raw Broccoli have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.