Comparing Nutrients in 100 grams Boiled Broccoli VS Frozen French Fried Sweet Potatoes with Salt

Macros Ratio

	Protein	Fat	Carbs
Boiled Broccoli	23%	9%	68%
Frozen French Fried Sweet Potatoes with Salt	4%	35%	61%

Macro Nutrients

	Boiled Broccoli	Frozen French Fried Sweet Potatoes with Salt	Recommended Dietary Allowance
Energy	1.2% 35kcal	6.28% 182kcal	2900kcal per day for Men 19-50 years
Fat	0.42% 0.41g	9.2% 8.9g	97g per day for Men 19-50 years
Saturated Fat	0.25% 0.079g	3.6% 1.16g	32g per day for Men 19-50 years
Omega 3	7.44% 0.12g	20.3% 0.33g	1.6g per day for Men 19-50 years
Omega 6	0.3% 0.051g	15% 2.53g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	5.52% 7.18g	27.4% 35.6g	130g per day for Men 19-50 years
Sugars	1.9% 1.4g	17.8% 13g	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	1.02% 0.74g	0.79% 0.57g	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	% 0.49g	% 0.81g	g per day for Men 19-50 years
Sucrose	% 0.08g	% 5.4g	g per day for Men 19-50 years
Fiber	8.7% 3.3g	15% 5.7g	38g per day for Men 19-50 years
Protein	4.25% 2.38g	3.86% 2.16g	56g per day for Men 19-50 years

Vitamins

	Boiled Broccoli	Frozen French Fried Sweet Potatoes with Salt	Recommended Dietary Allowance
Vitamin A	8.56% 77μg	48.2% 434μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.25% 0.063mg	7.67% 0.092mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.46% 0.12mg	7.08% 0.092mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.46% 0.55mg	4.36% 0.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.3% 0.62mg	9.2% 0.46mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15.4% 0.2mg	13.6% 0.18mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	4.97% 1.5μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	27% 108μg	8% 32μg	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	72% 65mg	8.33% 7.5mg	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	9.67% 1.45mg	9.93% 1.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	118% 141μg	3.83% 4.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Broccoli	Frozen French Fried Sweet Potatoes with Salt	Recommended Dietary Allowance
Calcium	4% 40mg	5.2% 52mg	1000mg per day for Men 19-50 years
Copper	6.78% 0.061mg	19.7% 0.18mg	0.9mg per day for Men 19-50 years
Fluoride	0.1% 4μg	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	8.38% 0.67mg	9.63% 0.77mg	8mg per day for Men 19-50 years
Magnesium	5% 21mg	6.2% 26mg	420mg per day for Men 19-50 years
Manganese	8.43% 0.19mg	21% 0.48mg	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	9.57% 67mg	8.43% 59mg	700mg per day for Men 19-50 years
Potassium	8.6% 293mg	12% 409mg	3400mg per day for Men 19-50 years
Selenium	2.9% 1.6μg	0.73% 0.4μg	55μg per day for Men 19-50 years
Sodium	2.73% 41mg	9.73% 146mg	1500mg per day for Men 19-50 years
Zinc	4.1% 0.45mg	3.45% 0.38mg	11mg per day for Men 19-50 years
Water	2.4% 89.3g	1.4% 52g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Boiled Broccoli vs Frozen French Fried Sweet Potatoes with Salt:

• Boiled and Drained Broccoli has 1.3 times more Vitamin B2, 1.3 times more Vitamin B5, 3.4 times more Vitamin B9, 8.7 times more Vitamin C and 30.7 times more Vitamin K than Frozen French Fried Sweet Potatoes with Salt.
• While Frozen French Fried Sweet Potatoes with Salt contain 5.6 times more Vitamin A, 1.5 times more Vitamin B1 and 1.3 times more Vitamin B3 than Boiled and Drained Broccoli.
• Both Boiled and Drained Broccoli and Frozen French Fried Sweet Potatoes with Salt have similar amounts of Vitamin B6 and Vitamin E per 100 g.
• Both Boiled and Drained Broccoli as well as Frozen French Fried Sweet Potatoes with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 100 g.

Comparing minerals per 100 grams for Boiled Broccoli vs Frozen French Fried Sweet Potatoes with Salt:

• Boiled and Drained Broccoli has 4 times more Selenium and 1.7 times more Water than Frozen French Fried Sweet Potatoes with Salt.
• While Frozen French Fried Sweet Potatoes with Salt contain 1.3 times more Calcium, 2.9 times more Copper, 2.5 times more Manganese, 1.4 times more Potassium and 3.6 times more Sodium than Boiled and Drained Broccoli.
• Both Boiled and Drained Broccoli and Frozen French Fried Sweet Potatoes with Salt have similar amounts of Iron, Magnesium, Phosphorus and Zinc per 100 g.

Comparison of macro-nutrients per 100 grams:

• Boiled and Drained Broccoli has 1.3 times more Fructose than Frozen French Fried Sweet Potatoes with Salt.
• While Frozen French Fried Sweet Potatoes with Salt contain 5.2 times more Energy, 21.8 times more Fat, 14.6 times more Saturated Fat, 2.7 times more Omega 3, 49.5 times more Omega 6, 5 times more Carbohydrate, 9.3 times more Sugars and 1.7 times more Fiber than Boiled and Drained Broccoli.
• Both Boiled and Drained Broccoli and Frozen French Fried Sweet Potatoes with Salt have similar amounts of Protein per 100 g.
• Both Boiled and Drained Broccoli as well as Frozen French Fried Sweet Potatoes with Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.