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

Macros Ratio

	Protein	Fat	Carbs
Sweet Potato Chips	2%	55%	43%
Frozen Chopped Broccoli	34%	8%	58%

Macro Nutrients

	Sweet Potato Chips	Frozen Chopped Broccoli	Recommended Dietary Allowance
Energy	36.4% 1056kcal	1.78% 51.6kcal	2900kcal per day for Men 19-50 years
Fat	66% 64g	0.59% 0.58g	97g per day for Men 19-50 years
Saturated Fat	18.2% 5.84g	0.27% 0.087g	32g per day for Men 19-50 years
Omega 3	142% 2.27g	13% 0.21g	1.6g per day for Men 19-50 years
Omega 6	129% 22g	0.36% 0.062g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	86.7% 113g	7.3% 9.5g	130g per day for Men 19-50 years
Sugars	24% 17.5g	3.7% 2.68g	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	2.27% 1.65g	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	% 1.5g	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	46% 17.5g	15.7% 5.95g	38g per day for Men 19-50 years
Protein	10.4% 5.83g	9.96% 5.58g	56g per day for Men 19-50 years

Vitamins

	Sweet Potato Chips	Frozen Chopped Broccoli	Recommended Dietary Allowance
Vitamin A	261% 2350μg	11.5% 103μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	14.6% 0.17mg	8.76% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	24.6% 0.32mg	14.7% 0.19mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26% 4.14mg	5.83% 0.93mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	61.5% 3.08mg	11% 0.55mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	81.7% 1.06mg	20% 0.26mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	18.4% 73.4μg	33.2% 133μg	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	0% 0mg	124% 112mg	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	130% 19.5mg	16% 2.42mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	40.5% 48.6μg	134% 161μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sweet Potato Chips	Frozen Chopped Broccoli	Recommended Dietary Allowance
Calcium	11.7% 117mg	11% 111mg	1000mg per day for Men 19-50 years
Copper	91% 0.82mg	8.38% 0.075mg	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	52.6% 4.2mg	20% 1.6mg	8mg per day for Men 19-50 years
Magnesium	30.7% 129mg	8.5% 35.7mg	420mg per day for Men 19-50 years
Manganese	116% 2.68mg	25.4% 0.58mg	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	41% 288mg	14% 99mg	700mg per day for Men 19-50 years
Potassium	54% 1836mg	12.4% 421mg	3400mg per day for Men 19-50 years
Selenium	7.58% 4.17μg	10% 5.56μg	55μg per day for Men 19-50 years
Sodium	4.63% 69.5mg	3.18% 47.6mg	1500mg per day for Men 19-50 years
Zinc	9.56% 1.05mg	8.66% 0.95mg	11mg per day for Men 19-50 years
Water	0.24% 8.95g	4.9% 181g	3700g per day for Men 19-50 years

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

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

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

• 7 ounces of Sweet Potato Chips have 22.8 times more Vitamin A, 1.7 times more Vitamin B1, 1.7 times more Vitamin B2, 4.4 times more Vitamin B3, 5.6 times more Vitamin B5, 4.1 times more Vitamin B6 and 8 times more Vitamin E than Frozen Chopped Broccoli.
• While 7 oz of Frozen Chopped Broccoli, Unprepared contain 1.8 times more Vitamin B9, more Vitamin C and 3.3 times more Vitamin K than Unsalted Sweet Potato Chips.
• 7 ounces of Sweet Potato Chips have insufficient amounts of Vitamin C
• Both Unsalted Sweet Potato Chips as well as Frozen Chopped Broccoli, Unprepared have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

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

• 7 ounces of Sweet Potato Chips have 10.8 times more Copper, 2.6 times more Iron, 3.6 times more Magnesium, 4.6 times more Manganese, 2.9 times more Phosphorus, 4.4 times more Potassium and 1.5 times more Sodium than Frozen Chopped Broccoli.
• While 7 oz of Frozen Chopped Broccoli, Unprepared contain 1.3 times more Selenium and 20.3 times more Water than Unsalted Sweet Potato Chips.
• Both Sweet Potato Chips and Frozen Chopped Broccoli contain similar levels of Calcium and Zinc per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Sweet Potato Chips have 20.5 times more Energy, 111.6 times more Fat, 66.8 times more Saturated Fat, 10.9 times more Omega 3, 357.4 times more Omega 6, 11.9 times more Carbohydrate, 6.5 times more Sugars and 2.9 times more Fiber than Frozen Chopped Broccoli.
• Both Sweet Potato Chips and Frozen Chopped Broccoli offer comparable quantities of Protein per seven ounces.
• 7 ounces of Frozen Chopped Broccoli provide inadequate amounts of Energy and Omega 6