Comparing Nutrients in 7 ounces Boiled Spears Frozen Broccoli VS Sweet Potato

Macros Ratio

	Protein	Fat	Carbs
Boiled Spears Frozen Broccoli	36%	3%	61%
Sweet Potato	7%	1%	92%

Macro Nutrients

	Boiled Spears Frozen Broccoli	Sweet Potato	Recommended Dietary Allowance
Energy	1.9% 55.6kcal	5.9% 171kcal	2900kcal per day for Men 19-50 years
Fat	0.23% 0.22g	0.1% 0.099g	97g per day for Men 19-50 years
Saturated Fat	0.11% 0.036g	0.11% 0.036g	32g per day for Men 19-50 years
Omega 3	5.2% 0.083g	0.12% 0.002g	1.6g per day for Men 19-50 years
Omega 6	0.15% 0.026g	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	8.2% 10.6g	30.7% 40g	130g per day for Men 19-50 years
Sugars	4.02% 2.9g	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	NA	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	NA	% 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	11% 6.15g	5.56% 3.1g	56g per day for Men 19-50 years

Vitamins

	Boiled Spears Frozen Broccoli	Sweet Potato	Recommended Dietary Allowance
Vitamin A	11.2% 101μg	156% 1407μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	9.1% 0.11mg	13% 0.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.4% 0.16mg	9.3% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.7% 0.91mg	6.9% 1.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11% 0.54mg	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	15% 59.5μg	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	88.4% 79.6mg	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	17.5% 2.6mg	3.44% 0.52mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	146% 175μg	2.98% 3.57μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Spears Frozen Broccoli	Sweet Potato	Recommended Dietary Allowance
Calcium	10% 101mg	5.95% 59.5mg	1000mg per day for Men 19-50 years
Copper	9.5% 0.085mg	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	15% 1.2mg	15% 1.2mg	8mg per day for Men 19-50 years
Magnesium	9.45% 39.7mg	12% 49.6mg	420mg per day for Men 19-50 years
Manganese	28% 0.64mg	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	15.6% 109mg	13.3% 93mg	700mg per day for Men 19-50 years
Potassium	10.5% 357mg	19.7% 669mg	3400mg per day for Men 19-50 years
Selenium	6.86% 3.77μg	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	5.4% 0.6mg	5.4% 0.6mg	11mg per day for Men 19-50 years
Water	4.87% 180g	4.14% 153g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Spears Frozen Broccoli VS Sweet Potato per 7 oz

Compare the macro and micronutrient content in 7 oz of Boiled Spears Frozen 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 Boiled Spears Frozen Broccoli vs Sweet Potato:

• 7 ounces of Boiled Spears Frozen Broccoli have 1.3 times more Vitamin B2, 2.7 times more Vitamin B9, 16.7 times more Vitamin C, 5.1 times more Vitamin E and 48.9 times more Vitamin K than Sweet Potato.
• While 7 oz of Raw Sweet Potato contain 13.9 times more Vitamin A, 1.4 times more Vitamin B1, 2.9 times more Vitamin B5 and 1.6 times more Vitamin B6 than Boiled and Drained Spears Frozen Broccoli.
• Both Boiled Spears Frozen 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 Boiled and Drained Spears Frozen Broccoli as well as Raw Sweet Potato have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

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

• 7 ounces of Boiled Spears Frozen Broccoli have 1.7 times more Calcium, 1.3 times more Manganese and 3.2 times more Selenium than Sweet Potato.
• While 7 oz of Raw Sweet Potato contain 3.5 times more Copper, 1.9 times more Potassium and 2.3 times more Sodium than Boiled and Drained Spears Frozen Broccoli.
• Both Boiled Spears Frozen Broccoli and Sweet Potato contain similar levels of Iron, Magnesium, Phosphorus, Zinc 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 Boiled Spears Frozen Broccoli have 42 times more Omega 3 and 2 times more Protein than Sweet Potato.
• While 7 oz of Raw Sweet Potato contain 3.1 times more Energy, 3.8 times more Carbohydrate and 2.8 times more Sugars than Boiled and Drained Spears Frozen Broccoli.
• Both Boiled Spears Frozen Broccoli and Sweet Potato offer comparable quantities of Fiber per seven ounces.
• 7 ounces of Boiled Spears Frozen Broccoli provide inadequate amounts of Energy
• 7 ounces of Sweet Potato provide inadequate amounts of Omega 3
• Both Boiled and Drained Spears Frozen Broccoli as well as Raw Sweet Potato provide inadequate amounts of Omega 6 in seven ounces.