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

Macros Ratio

	Protein	Fat	Carbs
Baked Sweet Potato	9%	1%	90%
Frozen Broccoli Spears	33%	8%	59%

Macro Nutrients

	Baked Sweet Potato	Frozen Broccoli Spears	Recommended Dietary Allowance
Energy	6.16% 179kcal	2% 57.5kcal	2900kcal per day for Men 19-50 years
Fat	0.31% 0.3g	0.7% 0.67g	97g per day for Men 19-50 years
Saturated Fat	0.32% 0.1g	0.32% 0.1g	32g per day for Men 19-50 years
Omega 3	0.74% 0.012g	15.5% 0.25g	1.6g per day for Men 19-50 years
Omega 6	1.05% 0.18g	0.43% 0.073g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	31.6% 41g	8.17% 10.6g	130g per day for Men 19-50 years
Sugars	17.7% 13g	4.02% 2.9g	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	1.37% 0.99g	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	% 1.13g	NA	g per day for Men 19-50 years
Sucrose	% 4.52g	NA	g per day for Men 19-50 years
Fiber	17.2% 6.55g	15.7% 5.95g	38g per day for Men 19-50 years
Protein	7.12% 4g	11% 6.07g	56g per day for Men 19-50 years

Vitamins

	Baked Sweet Potato	Frozen Broccoli Spears	Recommended Dietary Allowance
Vitamin A	212% 1907μg	12.6% 113μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	17.7% 0.21mg	12% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16% 0.21mg	17.4% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18.4% 2.95mg	5.73% 0.92mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	35% 1.75mg	9.6% 0.48mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	43.7% 0.57mg	26.7% 0.35mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	16% 4.76μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	2.98% 12μg	46.6% 187μg	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	43.2% 39mg	151% 136mg	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	9.4% 1.4mg	18% 2.68mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.8% 4.56μg	168% 201μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Sweet Potato	Frozen Broccoli Spears	Recommended Dietary Allowance
Calcium	7.54% 75.4mg	8.14% 81.4mg	1000mg per day for Men 19-50 years
Copper	35.5% 0.32mg	7.94% 0.071mg	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	17% 1.37mg	18% 1.43mg	8mg per day for Men 19-50 years
Magnesium	12.8% 53.6mg	7.56% 31.8mg	420mg per day for Men 19-50 years
Manganese	43% 0.99mg	22% 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	15.3% 107mg	16.7% 117mg	700mg per day for Men 19-50 years
Potassium	27.7% 943mg	14.6% 496mg	3400mg per day for Men 19-50 years
Selenium	0.72% 0.4μg	6.86% 3.77μg	55μg per day for Men 19-50 years
Sodium	4.76% 71.4mg	2.25% 33.7mg	1500mg per day for Men 19-50 years
Zinc	5.77% 0.64mg	6.13% 0.67mg	11mg per day for Men 19-50 years
Water	4.06% 150g	4.86% 180g	3700g per day for Men 19-50 years

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

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

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

• 7 ounces of Baked Sweet Potato have 16.9 times more Vitamin A, 1.5 times more Vitamin B1, 3.2 times more Vitamin B3, 3.7 times more Vitamin B5 and 1.6 times more Vitamin B6 than Frozen Broccoli Spears.
• While 7 oz of Frozen Broccoli Spears contain 15.7 times more Vitamin B9, 3.5 times more Vitamin C, 1.9 times more Vitamin E and 44.1 times more Vitamin K than Sweet Potato Baked in skin, flesh only.
• Both Baked Sweet Potato and Frozen Broccoli Spears provide similar amounts of Vitamin B2 per seven ounces.
• 7 ounces of Baked Sweet Potato have insufficient amounts of Vitamin B9 and Vitamin K
• Both Sweet Potato Baked in skin, flesh only as well as Frozen Broccoli Spears have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

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

• 7 ounces of Baked Sweet Potato have 4.5 times more Copper, 1.7 times more Magnesium, 1.9 times more Manganese, 1.9 times more Potassium and 2.1 times more Sodium than Frozen Broccoli Spears.
• While 7 oz of Frozen Broccoli Spears contain 9.5 times more Selenium than Sweet Potato Baked in skin, flesh only.
• Both Baked Sweet Potato and Frozen Broccoli Spears contain similar levels of Calcium, Iron, Phosphorus, Zinc and Water per seven ounces.
• 7 ounces of Baked Sweet Potato lack sufficient amounts of Selenium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Baked Sweet Potato have 3.1 times more Energy, 3.9 times more Carbohydrate and 4.4 times more Sugars than Frozen Broccoli Spears.
• While 7 oz of Frozen Broccoli Spears contain 20.8 times more Omega 3 and 1.5 times more Protein than Sweet Potato Baked in skin, flesh only.
• Both Baked Sweet Potato and Frozen Broccoli Spears offer comparable quantities of Fiber per seven ounces.
• 7 ounces of Baked Sweet Potato provide inadequate amounts of Omega 3
• 7 ounces of Frozen Broccoli Spears provide inadequate amounts of Energy
• Both Sweet Potato Baked in skin, flesh only as well as Frozen Broccoli Spears provide inadequate amounts of Omega 6 in seven ounces.