Comparing Nutrients in 7 ounces Frozen Chopped Broccoli VS Sweet Potato

Macros Ratio

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

Macro Nutrients

	Frozen Chopped Broccoli	Sweet Potato	Recommended Dietary Allowance
Energy	1.78% 51.6kcal	5.9% 171kcal	2900kcal per day for Men 19-50 years
Fat	0.59% 0.58g	0.1% 0.099g	97g per day for Men 19-50 years
Saturated Fat	0.27% 0.087g	0.11% 0.036g	32g per day for Men 19-50 years
Omega 3	13% 0.21g	0.12% 0.002g	1.6g per day for Men 19-50 years
Omega 6	0.36% 0.062g	0.15% 0.026g	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	30.7% 40g	130g per day for Men 19-50 years
Sugars	3.7% 2.68g	11.4% 8.3g	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	1.9% 1.4g	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	% 1.9g	g per day for Men 19-50 years
Sucrose	NA	% 5g	g per day for Men 19-50 years
Fiber	15.7% 5.95g	15.7% 5.95g	38g per day for Men 19-50 years
Protein	9.96% 5.58g	5.56% 3.1g	56g per day for Men 19-50 years

Vitamins

	Frozen Chopped Broccoli	Sweet Potato	Recommended Dietary Allowance
Vitamin A	11.5% 103μg	156% 1407μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.76% 0.11mg	13% 0.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14.7% 0.19mg	9.3% 0.12mg	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	31.8% 1.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	20% 0.26mg	32% 0.41mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	11.6% 3.47μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	33.2% 133μg	5.46% 22μg	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	5.3% 4.76mg	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	3.44% 0.52mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	134% 161μg	2.98% 3.57μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Chopped Broccoli	Sweet Potato	Recommended Dietary Allowance
Calcium	11% 111mg	5.95% 59.5mg	1000mg per day for Men 19-50 years
Copper	8.38% 0.075mg	33.3% 0.3mg	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	15% 1.2mg	8mg per day for Men 19-50 years
Magnesium	8.5% 35.7mg	12% 49.6mg	420mg per day for Men 19-50 years
Manganese	25.4% 0.58mg	22.3% 0.51mg	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	13.3% 93mg	700mg per day for Men 19-50 years
Potassium	12.4% 421mg	19.7% 669mg	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	7.28% 109mg	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	4.14% 153g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 7 oz of Frozen Chopped Broccoli versus 7 oz of 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 Sweet Potato:

• 7 ounces of Frozen Chopped Broccoli have 1.6 times more Vitamin B2, 6.1 times more Vitamin B9, 23.5 times more Vitamin C, 4.7 times more Vitamin E and 45.1 times more Vitamin K than Sweet Potato.
• While 7 oz of Raw Sweet Potato contain 13.6 times more Vitamin A, 1.5 times more Vitamin B1, 2.9 times more Vitamin B5 and 1.6 times more Vitamin B6 than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli and Sweet Potato provide similar amounts of Vitamin B3 per seven ounces.
• 7 ounces of Sweet Potato have insufficient amounts of Vitamin E and Vitamin K
• Both Frozen Chopped Broccoli, Unprepared as well as Raw Sweet Potato have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

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

• 7 ounces of Frozen Chopped Broccoli have 1.9 times more Calcium, 1.3 times more Iron, 4.7 times more Selenium and 1.6 times more Zinc than Sweet Potato.
• While 7 oz of Raw Sweet Potato contain 4 times more Copper, 1.4 times more Magnesium, 1.6 times more Potassium and 2.3 times more Sodium than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli and Sweet Potato contain similar levels of Manganese, Phosphorus and Water per seven ounces.
• 7 ounces of Sweet Potato lack sufficient amounts of Selenium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Frozen Chopped Broccoli have 105 times more Omega 3 and 1.8 times more Protein than Sweet Potato.
• While 7 oz of Raw Sweet Potato contain 3.3 times more Energy, 4.2 times more Carbohydrate and 3.1 times more Sugars than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli and Sweet Potato offer comparable quantities of Fiber per seven ounces.
• 7 ounces of Frozen Chopped Broccoli provide inadequate amounts of Energy
• 7 ounces of Sweet Potato provide inadequate amounts of Omega 3
• Both Frozen Chopped Broccoli, Unprepared as well as Raw Sweet Potato provide inadequate amounts of Omega 6 in seven ounces.

Frequently Asked Questions about Frozen Chopped Broccoli VS Sweet Potato

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

Both frozen chopped broccoli and sweet potatoes are nutritious options, but they offer different health benefits. Frozen chopped broccoli is a great source of vitamins C and K, fiber, and antioxidants, which can help support a healthy immune system and reduce inflammation. Sweet potatoes, on the other hand, are rich in beta-carotene, vitamin A, fiber, and potassium, which can support eye health, promote healthy skin, and help regulate blood pressure. Both options can be part of a balanced vegan diet to provide essential nutrients.

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

Both frozen chopped broccoli and sweet potatoes can be beneficial for weight loss due to their high fiber content and low calorie density. However, sweet potatoes are slightly higher in calories and carbohydrates compared to broccoli. Broccoli is a great low-calorie, nutrient-dense option that can help you feel full and satisfied while providing essential vitamins and minerals. Ultimately, the key to weight loss is creating a balanced and sustainable diet that includes a variety of nutrient-rich foods, including both broccoli and sweet potatoes.

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

Both frozen chopped broccoli and sweet potatoes are nutritious options for muscle gain. Sweet potatoes are a good source of carbohydrates for energy, while broccoli is rich in vitamins, minerals, and antioxidants that support muscle recovery and overall health. To optimize muscle growth, it's important to have a balanced diet that includes a variety of nutrient-dense foods. Consider incorporating both frozen chopped broccoli and sweet potatoes into your meals to support your training efforts.

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

Producing Frozen Chopped Broccoli generally has a lower environmental impact compared to Sweet Potato production. Broccoli requires less water, land, and energy to grow, resulting in lower greenhouse gas emissions. Additionally, broccoli is typically grown in cooler climates, reducing the need for irrigation compared to water-intensive crops like sweet potatoes.