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

Macros Ratio

	Protein	Fat	Carbs
Frozen French Fried Sweet Potatoes with Salt	4%	35%	61%
Broccoli	27%	8%	65%

Macro Nutrients

	Frozen French Fried Sweet Potatoes with Salt	Broccoli	Recommended Dietary Allowance
Energy	12.5% 361kcal	2.33% 67.5kcal	2900kcal per day for Men 19-50 years
Fat	18.2% 17.7g	0.76% 0.73g	97g per day for Men 19-50 years
Saturated Fat	7.18% 2.3g	0.71% 0.23g	32g per day for Men 19-50 years
Omega 3	40.3% 0.64g	7.8% 0.13g	1.6g per day for Men 19-50 years
Omega 6	29.5% 5g	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	54.3% 70.6g	10% 13g	130g per day for Men 19-50 years
Sugars	35.3% 25.6g	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	1.56% 1.13g	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	% 1.6g	% 0.97g	g per day for Men 19-50 years
Sucrose	% 10.7g	% 0.2g	g per day for Men 19-50 years
Fiber	29.8% 11.3g	13.6% 5.16g	38g per day for Men 19-50 years
Protein	7.65% 4.3g	10% 5.6g	56g per day for Men 19-50 years

Vitamins

	Frozen French Fried Sweet Potatoes with Salt	Broccoli	Recommended Dietary Allowance
Vitamin A	96% 861μg	6.84% 61.5μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	15.2% 0.18mg	11.7% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14% 0.18mg	18% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.64% 1.4mg	7.93% 1.27mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	18.3% 0.91mg	22.7% 1.14mg	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	31.3% 125μg	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	197% 177mg	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	10.3% 1.55mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	7.6% 9.13μg	168% 202μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen French Fried Sweet Potatoes with Salt	Broccoli	Recommended Dietary Allowance
Calcium	10.3% 103mg	9.33% 93mg	1000mg per day for Men 19-50 years
Copper	39% 0.35mg	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	19% 1.53mg	18% 1.45mg	8mg per day for Men 19-50 years
Magnesium	12.3% 51.6mg	9.92% 41.7mg	420mg per day for Men 19-50 years
Manganese	41.5% 0.95mg	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	16.7% 117mg	18.7% 131mg	700mg per day for Men 19-50 years
Potassium	24% 812mg	18.4% 627mg	3400mg per day for Men 19-50 years
Selenium	1.44% 0.79μg	9.02% 4.96μg	55μg per day for Men 19-50 years
Sodium	19.3% 290mg	4.37% 65.5mg	1500mg per day for Men 19-50 years
Zinc	6.86% 0.75mg	7.4% 0.81mg	11mg per day for Men 19-50 years
Water	2.8% 103g	4.8% 177g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Frozen French Fried Sweet Potatoes with Salt vs Broccoli:

• Frozen French Fried Sweet Potatoes with Salt have 14 times more Vitamin A, 1.3 times more Vitamin B1 and 1.9 times more Vitamin E than Raw Broccoli.
• While Raw Broccoli contains 1.3 times more Vitamin B2, 2 times more Vitamin B9, 11.9 times more Vitamin C and 22.1 times more Vitamin K than Frozen French Fried Sweet Potatoes with Salt.
• Both Frozen French Fried Sweet Potatoes with Salt and Raw Broccoli have similar amounts of Vitamin B3, Vitamin B5 and Vitamin B6 per 7 oz.
• Both Frozen French Fried Sweet Potatoes with Salt as well as Raw Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

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

• Frozen French Fried Sweet Potatoes with Salt have 3.6 times more Copper, 1.2 times more Magnesium, 2.3 times more Manganese, 1.3 times more Potassium and 4.4 times more Sodium than Raw Broccoli.
• While Raw Broccoli contains 6.3 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 Raw Broccoli have similar amounts of Calcium, Iron, Phosphorus and Zinc per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Frozen French Fried Sweet Potatoes with Salt have 5.4 times more Energy, 24.1 times more Fat, 10.1 times more Saturated Fat, 5.2 times more Omega 3, 51.6 times more Omega 6, 5.4 times more Carbohydrate, 7.6 times more Sugars and 2.2 times more Fiber than Raw Broccoli.
• While Raw Broccoli contains 1.3 times more Protein than Frozen French Fried Sweet Potatoes with Salt.
• Both Frozen French Fried Sweet Potatoes with Salt as well as Raw Broccoli have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 7 oz.