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

Macros Ratio

	Protein	Fat	Carbs
Frozen Chopped Broccoli	34%	8%	58%
Frozen Sweet Potato	7%	2%	91%

Macro Nutrients

	Frozen Chopped Broccoli	Frozen Sweet Potato	Recommended Dietary Allowance
Energy	1.78% 51.6kcal	6.57% 191kcal	2900kcal per day for Men 19-50 years
Fat	0.59% 0.58g	0.37% 0.36g	97g per day for Men 19-50 years
Saturated Fat	0.27% 0.087g	0.24% 0.077g	32g per day for Men 19-50 years
Omega 3	13% 0.21g	1.6% 0.026g	1.6g per day for Men 19-50 years
Omega 6	0.36% 0.062g	0.78% 0.13g	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	34% 44g	130g per day for Men 19-50 years
Sugars	3.7% 2.68g	NA	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	8.88% 3.37g	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	Frozen Sweet Potato	Recommended Dietary Allowance
Vitamin A	11.5% 103μg	114% 1028μg	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	7.8% 0.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.83% 0.93mg	7.4% 1.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11% 0.55mg	20.4% 1.02mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	20% 0.26mg	27% 0.35mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	9.86% 2.96μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	33.2% 133μg	10.4% 41.7μg	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	29.3% 26.4mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	134% 161μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Chopped Broccoli	Frozen Sweet Potato	Recommended Dietary Allowance
Calcium	11% 111mg	7.34% 73.4mg	1000mg per day for Men 19-50 years
Copper	8.38% 0.075mg	39% 0.35mg	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% 1.05mg	8mg per day for Men 19-50 years
Magnesium	8.5% 35.7mg	10.4% 43.7mg	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	12.8% 89.3mg	700mg per day for Men 19-50 years
Potassium	12.4% 421mg	21.3% 724mg	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	0.79% 12mg	1500mg per day for Men 19-50 years
Zinc	8.66% 0.95mg	5.6% 0.62mg	11mg per day for Men 19-50 years
Water	4.9% 181g	4% 149g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Chopped Broccoli VS Frozen Sweet Potato per 7 oz

Compare the macro and micronutrient content in 7 oz of Frozen Chopped Broccoli versus 7 oz of Frozen Sweet Potato to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 7 ounces of Frozen Chopped Broccoli have 1.9 times more Vitamin B2, 3.2 times more Vitamin B9 and 4.2 times more Vitamin C than Frozen Sweet Potato.
• While 7 oz of Frozen Sweet Potato, Unprepared contain 10 times more Vitamin A, 1.3 times more Vitamin B1, 1.3 times more Vitamin B3, 1.8 times more Vitamin B5 and 1.4 times more Vitamin B6 than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli, Unprepared as well as Frozen Sweet Potato, Unprepared have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

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

• 7 ounces of Frozen Chopped Broccoli have 1.5 times more Calcium, 1.5 times more Iron, 4.7 times more Selenium, 1.5 times more Zinc and 1.2 times more Water than Frozen Sweet Potato.
• While 7 oz of Frozen Sweet Potato, Unprepared contain 4.7 times more Copper, 2.3 times more Manganese and 1.7 times more Potassium than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli and Frozen Sweet Potato contain similar levels of Magnesium and Phosphorus per seven ounces.
• 7 ounces of Frozen Sweet Potato lack sufficient amounts of Selenium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Frozen Chopped Broccoli have 8.1 times more Omega 3, 1.8 times more Fiber and 1.6 times more Protein than Frozen Sweet Potato.
• While 7 oz of Frozen Sweet Potato, Unprepared contain 3.7 times more Energy and 4.6 times more Carbohydrate than Frozen Chopped Broccoli, Unprepared.
• 7 ounces of Frozen Chopped Broccoli provide inadequate amounts of Energy
• 7 ounces of Frozen Sweet Potato provide inadequate amounts of Omega 3
• Both Frozen Chopped Broccoli, Unprepared as well as Frozen Sweet Potato, Unprepared provide inadequate amounts of Omega 6 in seven ounces.

Frequently Asked Questions about Frozen Chopped Broccoli VS Frozen Sweet Potato

What are the health benefits of Frozen Chopped Broccoli compared to Frozen Sweet Potato?

Both frozen chopped broccoli and frozen sweet potato are nutritious options. Frozen chopped broccoli is a good source of vitamins C and K, fiber, and antioxidants. It may help support immune function, bone health, and digestion. On the other hand, frozen sweet potato is rich in beta-carotene, fiber, and vitamins A and C. It can promote eye health, skin health, and immune function. Both options can be part of a balanced vegan diet, providing essential nutrients for overall health.

Can I lose weight easier by eating more Frozen Chopped Broccoli or Frozen Sweet Potato?

Both frozen chopped broccoli and sweet potato can be beneficial for weight loss as they are low in calories and high in fiber, which can help you feel full and satisfied. However, broccoli is lower in calories and carbohydrates compared to sweet potato, making it a better choice for weight loss. Additionally, broccoli is a good source of vitamins and minerals, while sweet potato is higher in natural sugars. Overall, incorporating more frozen chopped broccoli into your diet may help you lose weight easier compared to frozen sweet potato.

Should I eat more Frozen Chopped Broccoli or more Frozen Sweet Potato to gain more muscles while training consistently?

Both frozen chopped broccoli and sweet potatoes are nutritious options for muscle gain. However, sweet potatoes are higher in carbohydrates which can provide energy for your workouts and aid in muscle recovery. Additionally, sweet potatoes are a good source of vitamin A, vitamin C, and fiber which are important for overall health and muscle function. Therefore, including more frozen sweet potatoes in your diet may be beneficial for gaining muscle while training consistently.

What is the environmental impact of producing Frozen Chopped Broccoli compared to Frozen Sweet Potato?

Producing Frozen Chopped Broccoli generally has a lower environmental impact compared to Frozen Sweet Potato. Broccoli requires less water, land, and energy to grow, and produces fewer greenhouse gas emissions. Additionally, broccoli is usually grown closer to where it is processed, reducing transportation emissions. However, it's important to consider factors such as farming practices, packaging, and processing methods when assessing the overall environmental impact of each product.