Comparing Nutrients in 7 ounces Frozen Broccoli Spears VS Sweet Potato

Macros Ratio

	Protein	Fat	Carbs
Frozen Broccoli Spears	33%	8%	59%
Sweet Potato	7%	1%	92%

Macro Nutrients

	Frozen Broccoli Spears	Sweet Potato	Recommended Dietary Allowance
Energy	2% 57.5kcal	5.9% 171kcal	2900kcal per day for Men 19-50 years
Fat	0.7% 0.67g	0.1% 0.099g	97g per day for Men 19-50 years
Saturated Fat	0.32% 0.1g	0.11% 0.036g	32g per day for Men 19-50 years
Omega 3	15.5% 0.25g	0.12% 0.002g	1.6g per day for Men 19-50 years
Omega 6	0.43% 0.073g	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	8.17% 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% 6.07g	5.56% 3.1g	56g per day for Men 19-50 years

Vitamins

	Frozen Broccoli Spears	Sweet Potato	Recommended Dietary Allowance
Vitamin A	12.6% 113μg	156% 1407μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12% 0.14mg	13% 0.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.4% 0.23mg	9.3% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.73% 0.92mg	6.9% 1.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.6% 0.48mg	31.8% 1.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	26.7% 0.35mg	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	46.6% 187μg	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	151% 136mg	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	18% 2.68mg	3.44% 0.52mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	168% 201μg	2.98% 3.57μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Broccoli Spears	Sweet Potato	Recommended Dietary Allowance
Calcium	8.14% 81.4mg	5.95% 59.5mg	1000mg per day for Men 19-50 years
Copper	7.94% 0.071mg	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	18% 1.43mg	15% 1.2mg	8mg per day for Men 19-50 years
Magnesium	7.56% 31.8mg	12% 49.6mg	420mg per day for Men 19-50 years
Manganese	22% 0.51mg	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	16.7% 117mg	13.3% 93mg	700mg per day for Men 19-50 years
Potassium	14.6% 496mg	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	2.25% 33.7mg	7.28% 109mg	1500mg per day for Men 19-50 years
Zinc	6.13% 0.67mg	5.4% 0.6mg	11mg per day for Men 19-50 years
Water	4.86% 180g	4.14% 153g	3700g per day for Men 19-50 years

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

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

• 7 ounces of Frozen Broccoli Spears have 1.9 times more Vitamin B2, 8.5 times more Vitamin B9, 28.5 times more Vitamin C, 5.2 times more Vitamin E and 56.3 times more Vitamin K than Sweet Potato.
• While 7 oz of Raw Sweet Potato contain 12.4 times more Vitamin A and 3.3 times more Vitamin B5 than Frozen Broccoli Spears.
• Both Frozen Broccoli Spears and Sweet Potato provide similar amounts of Vitamin B1, Vitamin B3 and Vitamin B6 per seven ounces.
• 7 ounces of Sweet Potato have insufficient amounts of Vitamin E and Vitamin K
• Both Frozen Broccoli Spears 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 Broccoli Spears vs Sweet Potato:

• 7 ounces of Frozen Broccoli Spears have 1.4 times more Calcium, 1.3 times more Phosphorus and 3.2 times more Selenium than Sweet Potato.
• While 7 oz of Raw Sweet Potato contain 4.2 times more Copper, 1.6 times more Magnesium, 1.3 times more Potassium and 3.2 times more Sodium than Frozen Broccoli Spears.
• Both Frozen Broccoli Spears and Sweet Potato contain similar levels of Iron, Manganese, 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 Frozen Broccoli Spears have 125 times more Omega 3 and 1.9 times more Protein than Sweet Potato.
• While 7 oz of Raw Sweet Potato contain 3 times more Energy, 3.8 times more Carbohydrate and 2.8 times more Sugars than Frozen Broccoli Spears.
• Both Frozen Broccoli Spears and Sweet Potato offer comparable quantities of Fiber per seven ounces.
• 7 ounces of Frozen Broccoli Spears provide inadequate amounts of Energy
• 7 ounces of Sweet Potato provide inadequate amounts of Omega 3
• Both Frozen Broccoli Spears as well as Raw Sweet Potato provide inadequate amounts of Omega 6 in seven ounces.

Frequently Asked Questions about Frozen Broccoli Spears VS Sweet Potato

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

Both frozen broccoli spears and sweet potatoes offer unique health benefits. Frozen broccoli spears are a great source of vitamins C and K, as well as fiber and antioxidants. They can help support a healthy immune system, promote digestion, and reduce inflammation in the body. On the other hand, sweet potatoes are rich in beta-carotene, vitamin A, and fiber. They can help improve eye health, boost skin health, and regulate blood sugar levels. Both options are nutritious choices, so incorporating a variety of vegetables into your diet is key for optimal health.

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

Both frozen broccoli spears and sweet potatoes can be beneficial for weight loss due to their high fiber content and low calorie density. However, broccoli spears are lower in calories and carbohydrates compared to sweet potatoes, making them a potentially better option for weight loss. Additionally, broccoli is a good source of vitamins and minerals that can support overall health and weight management. Incorporating a variety of vegetables, including both broccoli and sweet potatoes, into your diet can help you achieve your weight loss goals.

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

Both frozen broccoli spears and sweet potatoes are great options for muscle gain while training consistently. Sweet potatoes are a good source of complex carbohydrates, which can provide sustained energy for your workouts. They also contain vitamins and minerals that support muscle function and recovery. On the other hand, frozen broccoli spears are rich in protein, fiber, and antioxidants, which can help support muscle growth and repair. They are also low in calories, making them a great option for those looking to maintain a lean physique while building muscle. To optimize muscle gain, it's important to have a balanced diet that includes a variety of nutrient-dense foods. You can incorporate both frozen broccoli spears and sweet potatoes into your meals to ensure you are getting a good mix of carbohydrates, protein, and other essential nutrients for muscle growth.

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

Producing frozen broccoli spears generally has a lower environmental impact compared to sweet potatoes. Broccoli requires less water, land, and resources to grow, making it a more sustainable option. Additionally, broccoli has a shorter growing period and can be harvested multiple times in a year, further reducing its environmental footprint.