Comparing Nutrients in 7 ounces Frozen Chopped Broccoli VS Baked Frozen Sweet Potato

Macros Ratio

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

Macro Nutrients

	Frozen Chopped Broccoli	Baked Frozen Sweet Potato	Recommended Dietary Allowance
Energy	1.78% 51.6kcal	6.84% 198kcal	2900kcal per day for Men 19-50 years
Fat	0.59% 0.58g	0.25% 0.24g	97g per day for Men 19-50 years
Saturated Fat	0.27% 0.087g	0.16% 0.05g	32g per day for Men 19-50 years
Omega 3	13% 0.21g	0.87% 0.014g	1.6g per day for Men 19-50 years
Omega 6	0.36% 0.062g	0.49% 0.083g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	7.3% 9.5g	35.7% 46.4g	130g per day for Men 19-50 years
Sugars	3.7% 2.68g	25% 18g	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	2.27% 1.65g	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	% 1.5g	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	15.7% 5.95g	9.4% 3.57g	38g per day for Men 19-50 years
Protein	9.96% 5.58g	6.06% 3.4g	56g per day for Men 19-50 years

Vitamins

	Frozen Chopped Broccoli	Baked Frozen Sweet Potato	Recommended Dietary Allowance
Vitamin A	11.5% 103μg	230% 2070μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.76% 0.11mg	11% 0.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14.7% 0.19mg	8.55% 0.11mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.83% 0.93mg	6.9% 1.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11% 0.55mg	22.2% 1.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	20% 0.26mg	28.4% 0.37mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	10.3% 3.1μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	33.2% 133μg	11% 43.7μg	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	124% 112mg	20% 18mg	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	16% 2.42mg	10% 1.53mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	134% 161μg	4.13% 4.96μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Chopped Broccoli	Baked Frozen Sweet Potato	Recommended Dietary Allowance
Calcium	11% 111mg	6.95% 69.5mg	1000mg per day for Men 19-50 years
Copper	8.38% 0.075mg	40.4% 0.36mg	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	20% 1.6mg	13.4% 1.07mg	8mg per day for Men 19-50 years
Magnesium	8.5% 35.7mg	9.92% 41.7mg	420mg per day for Men 19-50 years
Manganese	25.4% 0.58mg	57.4% 1.3mg	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	14% 99mg	12.5% 87.3mg	700mg per day for Men 19-50 years
Potassium	12.4% 421mg	22% 748mg	3400mg per day for Men 19-50 years
Selenium	10% 5.56μg	2.16% 1.2μg	55μg per day for Men 19-50 years
Sodium	3.18% 47.6mg	1.06% 16mg	1500mg per day for Men 19-50 years
Zinc	8.66% 0.95mg	5.4% 0.6mg	11mg per day for Men 19-50 years
Water	4.9% 181g	3.95% 146g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Frozen Chopped Broccoli vs Baked Frozen Sweet Potato:

• Frozen Chopped Broccoli, Unprepared has 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.
• While Baked Frozen Sweet Potato no Salt contains 20.1 times more Vitamin A, 2 times more Vitamin B5 and 1.4 times more Vitamin B6 than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli, Unprepared and Baked Frozen Sweet Potato no Salt have similar amounts of Vitamin B1 and Vitamin B3 per 7 oz.
• Both Frozen Chopped Broccoli, Unprepared as well as Baked Frozen Sweet Potato no Salt have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Frozen Chopped Broccoli vs Baked Frozen Sweet Potato:

• Frozen Chopped Broccoli, Unprepared has 1.6 times more Calcium, 1.5 times more Iron, 4.7 times more Selenium, 3 times more Sodium, 1.6 times more Zinc and 1.2 times more Water than Baked Frozen Sweet Potato no Salt.
• While Baked Frozen Sweet Potato no Salt contains 4.8 times more Copper, 2.3 times more Manganese and 1.8 times more Potassium than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli, Unprepared and Baked Frozen Sweet Potato no Salt have similar amounts of Magnesium and Phosphorus per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Frozen Chopped Broccoli, Unprepared has 15 times more Omega 3, 1.7 times more Fiber and 1.6 times more Protein than Baked Frozen Sweet Potato no Salt.
• While Baked Frozen Sweet Potato no Salt contains 3.8 times more Energy, 4.9 times more Carbohydrate and 6.8 times more Sugars than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli, Unprepared as well as Baked Frozen Sweet Potato no Salt have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 7 oz.