Comparing Nutrients in 100 grams Sweet Potato VS Frozen Broccoli Spears

Macros Ratio

	Protein	Fat	Carbs
Sweet Potato	7%	1%	92%
Frozen Broccoli Spears	33%	8%	59%

Macro Nutrients

	Sweet Potato	Frozen Broccoli Spears	Recommended Dietary Allowance
Energy	2.97% 86kcal	1% 29kcal	2900kcal per day for Men 19-50 years
Fat	0.052% 0.05g	0.35% 0.34g	97g per day for Men 19-50 years
Saturated Fat	0.056% 0.018g	0.16% 0.052g	32g per day for Men 19-50 years
Omega 3	0.063% 0.001g	7.8% 0.13g	1.6g per day for Men 19-50 years
Omega 6	0.076% 0.013g	0.22% 0.037g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	15.5% 20g	4.1% 5.35g	130g per day for Men 19-50 years
Sugars	5.77% 4.18g	2.03% 1.47g	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	0.97% 0.7g	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	% 0.96g	NA	g per day for Men 19-50 years
Sucrose	% 2.52g	NA	g per day for Men 19-50 years
Fiber	7.9% 3g	7.9% 3g	38g per day for Men 19-50 years
Protein	2.8% 1.57g	5.46% 3.06g	56g per day for Men 19-50 years

Vitamins

	Sweet Potato	Frozen Broccoli Spears	Recommended Dietary Allowance
Vitamin A	78.8% 709μg	6.33% 57μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.5% 0.078mg	6% 0.072mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.7% 0.061mg	8.77% 0.11mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.5% 0.56mg	2.9% 0.46mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	16% 0.8mg	4.84% 0.24mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	16% 0.21mg	13.5% 0.18mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	5.83% 1.75μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	2.75% 11μg	23.5% 94μg	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	2.67% 2.4mg	76% 68.3mg	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	1.73% 0.26mg	9% 1.35mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.5% 1.8μg	84.5% 101μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sweet Potato	Frozen Broccoli Spears	Recommended Dietary Allowance
Calcium	3% 30mg	4.1% 41mg	1000mg per day for Men 19-50 years
Copper	16.8% 0.15mg	4% 0.036mg	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	7.63% 0.61mg	9% 0.72mg	8mg per day for Men 19-50 years
Magnesium	5.95% 25mg	3.8% 16mg	420mg per day for Men 19-50 years
Manganese	11.2% 0.26mg	11% 0.26mg	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	6.7% 47mg	8.43% 59mg	700mg per day for Men 19-50 years
Potassium	9.9% 337mg	7.35% 250mg	3400mg per day for Men 19-50 years
Selenium	1.1% 0.6μg	3.45% 1.9μg	55μg per day for Men 19-50 years
Sodium	3.67% 55mg	1.13% 17mg	1500mg per day for Men 19-50 years
Zinc	2.73% 0.3mg	3.1% 0.34mg	11mg per day for Men 19-50 years
Water	2.1% 77.3g	2.45% 91g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Sweet Potato vs Frozen Broccoli Spears:

• Raw Sweet Potato has 12.4 times more Vitamin A, 1.2 times more Vitamin B3 and 3.3 times more Vitamin B5 than Frozen Broccoli Spears.
• While Frozen Broccoli Spears contain 1.9 times more Vitamin B2, 8.5 times more Vitamin B9, 28.5 times more Vitamin C, 5.2 times more Vitamin E and 56.3 times more Vitamin K than Raw Sweet Potato.
• Both Raw Sweet Potato and Frozen Broccoli Spears have similar amounts of Vitamin B1 and Vitamin B6 per 100 g.
• Both Raw Sweet Potato as well as Frozen Broccoli Spears have insufficient amounts of Vitamin B12 and Vitamin D in 100 g.

Comparing minerals per 100 grams for Sweet Potato vs Frozen Broccoli Spears:

• Raw Sweet Potato has 4.2 times more Copper, 1.6 times more Magnesium, 1.3 times more Potassium and 3.2 times more Sodium than Frozen Broccoli Spears.
• While Frozen Broccoli Spears contain 1.4 times more Calcium, 1.3 times more Phosphorus and 3.2 times more Selenium than Raw Sweet Potato.
• Both Raw Sweet Potato and Frozen Broccoli Spears have similar amounts of Iron, Manganese, Zinc and Water per 100 g.

Comparison of macro-nutrients per 100 grams:

• Raw Sweet Potato has 3 times more Energy, 3.8 times more Carbohydrate and 2.8 times more Sugars than Frozen Broccoli Spears.
• While Frozen Broccoli Spears contain 125 times more Omega 3 and 1.9 times more Protein than Raw Sweet Potato.
• Both Raw Sweet Potato and Frozen Broccoli Spears have similar amounts of Fiber per 100 g.
• Both Raw Sweet Potato as well as Frozen Broccoli Spears have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 100 g.