Comparing Nutrients in 7 ounces Frozen French Fried Sweet Potatoes with Salt VS Frozen Broccoli Spears

Macros Ratio

	Protein	Fat	Carbs
Frozen French Fried Sweet Potatoes with Salt	4%	35%	61%
Frozen Broccoli Spears	33%	8%	59%

Macro Nutrients

	Frozen French Fried Sweet Potatoes with Salt	Frozen Broccoli Spears	Recommended Dietary Allowance
Energy	12.5% 361kcal	2% 57.5kcal	2900kcal per day for Men 19-50 years
Fat	18.2% 17.7g	0.7% 0.67g	97g per day for Men 19-50 years
Saturated Fat	7.18% 2.3g	0.32% 0.1g	32g per day for Men 19-50 years
Omega 3	40.3% 0.64g	15.5% 0.25g	1.6g per day for Men 19-50 years
Omega 6	29.5% 5g	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	54.3% 70.6g	8.17% 10.6g	130g per day for Men 19-50 years
Sugars	35.3% 25.6g	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	1.56% 1.13g	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	% 1.6g	NA	g per day for Men 19-50 years
Sucrose	% 10.7g	NA	g per day for Men 19-50 years
Fiber	29.8% 11.3g	15.7% 5.95g	38g per day for Men 19-50 years
Protein	7.65% 4.3g	11% 6.07g	56g per day for Men 19-50 years

Vitamins

	Frozen French Fried Sweet Potatoes with Salt	Frozen Broccoli Spears	Recommended Dietary Allowance
Vitamin A	96% 861μg	12.6% 113μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	15.2% 0.18mg	12% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14% 0.18mg	17.4% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.64% 1.4mg	5.73% 0.92mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	18.3% 0.91mg	9.6% 0.48mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	27% 0.35mg	26.7% 0.35mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	9.86% 2.96μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	16% 63.5μg	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	16.5% 15mg	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	19.7% 2.96mg	18% 2.68mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	7.6% 9.13μg	168% 201μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen French Fried Sweet Potatoes with Salt	Frozen Broccoli Spears	Recommended Dietary Allowance
Calcium	10.3% 103mg	8.14% 81.4mg	1000mg per day for Men 19-50 years
Copper	39% 0.35mg	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	19% 1.53mg	18% 1.43mg	8mg per day for Men 19-50 years
Magnesium	12.3% 51.6mg	7.56% 31.8mg	420mg per day for Men 19-50 years
Manganese	41.5% 0.95mg	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	16.7% 117mg	16.7% 117mg	700mg per day for Men 19-50 years
Potassium	24% 812mg	14.6% 496mg	3400mg per day for Men 19-50 years
Selenium	1.44% 0.79μg	6.86% 3.77μg	55μg per day for Men 19-50 years
Sodium	19.3% 290mg	2.25% 33.7mg	1500mg per day for Men 19-50 years
Zinc	6.86% 0.75mg	6.13% 0.67mg	11mg per day for Men 19-50 years
Water	2.8% 103g	4.86% 180g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen French Fried Sweet Potatoes with Salt VS Frozen Broccoli Spears per 7 oz

Compare the macro and micronutrient content in 7 oz of Frozen French Fried Sweet Potatoes with Salt 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 Frozen French Fried Sweet Potatoes with Salt vs Frozen Broccoli Spears:

• 7 ounces of Frozen French Fried Sweet Potatoes with Salt have 7.6 times more Vitamin A, 1.3 times more Vitamin B1, 1.5 times more Vitamin B3 and 1.9 times more Vitamin B5 than Frozen Broccoli Spears.
• While 7 oz of Frozen Broccoli Spears contain 2.9 times more Vitamin B9, 9.1 times more Vitamin C and 22 times more Vitamin K than Frozen French Fried Sweet Potatoes with Salt.
• Both Frozen French Fried Sweet Potatoes with Salt and Frozen Broccoli Spears provide similar amounts of Vitamin B2, Vitamin B6 and Vitamin E per seven ounces.
• Both Frozen French Fried Sweet Potatoes with Salt as well as Frozen Broccoli Spears have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Frozen French Fried Sweet Potatoes with Salt vs Frozen Broccoli Spears:

• 7 ounces of Frozen French Fried Sweet Potatoes with Salt have 1.3 times more Calcium, 4.9 times more Copper, 1.6 times more Magnesium, 1.9 times more Manganese, 1.6 times more Potassium and 8.6 times more Sodium than Frozen Broccoli Spears.
• While 7 oz of Frozen Broccoli Spears contain 4.8 times more Selenium and 1.7 times more Water than Frozen French Fried Sweet Potatoes with Salt.
• Both Frozen French Fried Sweet Potatoes with Salt and Frozen Broccoli Spears contain similar levels of Iron, Phosphorus and Zinc per seven ounces.
• 7 ounces of Frozen French Fried Sweet Potatoes with Salt lack sufficient amounts of Selenium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Frozen French Fried Sweet Potatoes with Salt have 6.3 times more Energy, 26.2 times more Fat, 22.3 times more Saturated Fat, 2.6 times more Omega 3, 68.3 times more Omega 6, 6.7 times more Carbohydrate, 8.8 times more Sugars and 1.9 times more Fiber than Frozen Broccoli Spears.
• While 7 oz of Frozen Broccoli Spears contain 1.4 times more Protein than Frozen French Fried Sweet Potatoes with Salt.
• 7 ounces of Frozen Broccoli Spears provide inadequate amounts of Energy and Omega 6