Comparing Nutrients in 7 ounces Frozen Sweet Potato Puffs VS Broccoli

Macros Ratio

	Protein	Fat	Carbs
Frozen Sweet Potato Puffs	3%	20%	77%
Broccoli	27%	8%	65%

Macro Nutrients

	Frozen Sweet Potato Puffs	Broccoli	Recommended Dietary Allowance
Energy	11% 319kcal	2.33% 67.5kcal	2900kcal per day for Men 19-50 years
Fat	7.32% 7.1g	0.76% 0.73g	97g per day for Men 19-50 years
Saturated Fat	1.92% 0.62g	0.71% 0.23g	32g per day for Men 19-50 years
Omega 3	NA	7.8% 0.13g	1.6g per day for Men 19-50 years
Omega 6	NA	0.57% 0.097g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	47% 61g	10% 13g	130g per day for Men 19-50 years
Sugars	21% 15g	4.65% 3.37g	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	1.86% 1.35g	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	% 0.97g	g per day for Men 19-50 years
Sucrose	NA	% 0.2g	g per day for Men 19-50 years
Fiber	9.92% 3.77g	13.6% 5.16g	38g per day for Men 19-50 years
Protein	4.8% 2.7g	10% 5.6g	56g per day for Men 19-50 years

Vitamins

	Frozen Sweet Potato Puffs	Broccoli	Recommended Dietary Allowance
Vitamin A	NA	6.84% 61.5μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	NA	11.7% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	18% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	7.93% 1.27mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	22.7% 1.14mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	26.7% 0.35mg	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	NA	31.3% 125μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	4.85% 4.37mg	197% 177mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	10.3% 1.55mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	168% 202μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Sweet Potato Puffs	Broccoli	Recommended Dietary Allowance
Calcium	11.3% 113mg	9.33% 93mg	1000mg per day for Men 19-50 years
Copper	NA	11% 0.097mg	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	9.92% 0.79mg	18% 1.45mg	8mg per day for Men 19-50 years
Magnesium	NA	9.92% 41.7mg	420mg per day for Men 19-50 years
Manganese	NA	18% 0.42mg	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	NA	18.7% 131mg	700mg per day for Men 19-50 years
Potassium	14.5% 492mg	18.4% 627mg	3400mg per day for Men 19-50 years
Selenium	NA	9.02% 4.96μg	55μg per day for Men 19-50 years
Sodium	33% 496mg	4.37% 65.5mg	1500mg per day for Men 19-50 years
Zinc	NA	7.4% 0.81mg	11mg per day for Men 19-50 years
Water	3.4% 125g	4.8% 177g	3700g per day for Men 19-50 years

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

• Raw Broccoli contains 40.5 times more Vitamin C than Frozen Sweet Potato Puffs, Unprepared.

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

• Frozen Sweet Potato Puffs, Unprepared have 1.2 times more Calcium and 7.6 times more Sodium than Raw Broccoli.
• While Raw Broccoli contains 1.8 times more Iron, 1.3 times more Potassium and 1.4 times more Water than Frozen Sweet Potato Puffs, Unprepared.

Comparison of macro-nutrients per 7 ounces:

• Frozen Sweet Potato Puffs, Unprepared have 4.7 times more Energy, 9.7 times more Fat, 4.6 times more Carbohydrate and 4.5 times more Sugars than Raw Broccoli.
• While Raw Broccoli contains 1.4 times more Fiber and 2.1 times more Protein than Frozen Sweet Potato Puffs, Unprepared.
• Both Frozen Sweet Potato Puffs, Unprepared as well as Raw Broccoli have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.