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Comparing Nutrients in 14 ounces Frozen Sweet PotatoVS Broccoli

Macros Ratio

Protein Fat Carbs

Frozen Sweet Potato
7%
2%
91%
Broccoli
27%
8%
65%
14 oz ▼

Macro Nutrients

13%381kcal
Energy
4.65%135kcal
381 kcalvs135 kcal
Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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0.74%0.71g
Fat
1.5%1.47g
0.71 gvs1.47 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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0.48%0.15g
Saturated Fat
1.4%0.45g
0.15 gvs0.45 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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3.22%0.052g
Omega 3
15.6%0.25g
0.052 gvs0.25 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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1.56%0.27g
Omega 6
1.14%0.19g
0.27 gvs0.19 g
Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg
Cholesterol
0%0mg
0 mgvs0 mg
Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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68%88g
Carbohydrate
20.3%26.4g
88 gvs26.4 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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NA
Sugars
9.3%6.75g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
NA gvs6.75 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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NA
Fructose
3.72%2.7g
≤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]
NA gvs2.7 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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NA
Glucose
%1.94g
NA gvs1.94 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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NA
Sucrose
%0.4g
NA gvs0.4 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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17.8%6.75g
Fiber
27%10.3g
6.75 gvs10.3 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

Find Vegetables rich in Fiber
12%6.8g
Protein
20%11g
6.8 gvs11 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

Find Vegetables rich in Protein Buy premium vegan protein powder

Vitamins

228%2056μg
Vitamin A
13.7%123μg
RAE, retinol activity equivalents
2056 μgvs123 μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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22%0.27mg
Vitamin B1
23.5%0.28mg
Thiamine
0.27 mgvs0.28 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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15.6%0.2mg
Vitamin B2
35.7%0.46mg
Riboflavin
0.2 mgvs0.46 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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15%2.37mg
Vitamin B3
16%2.54mg
Niacin, nicotinic acid, niacinamide
2.37 mgvs2.54 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

Find Vegetables rich in Vitamin B3 Buy Nutritional Yeast naturally rich in vitamin B3
41%2.04mg
Vitamin B5
45.5%2.27mg
Pantothenic acid
2.04 mgvs2.27 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

Find Vegetables rich in Vitamin B5 Buy Nutritional Yeast naturally rich in vitamin B5
54%0.7mg
Vitamin B6
53.4%0.69mg
Pyridoxine
0.7 mgvs0.69 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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19.7%5.9μg
Vitamin B7
NA
Biotin
5.9 μgvsNA μg
Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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21%83.3μg
Vitamin B9
62.5%250μg
Folates and Folic Acid
83.3 μgvs250 μg
Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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0%0μg
Vitamin B12
0%0μg
Cobalamin
0 μgvs0 μg
Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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58.7%52.8mg
Vitamin C
393%354mg
Ascorbic acid
52.8 mgvs354 mg
Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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0%0IU
Vitamin D
0%0IU
Calciferol, cholecalciferol, ergocalciferol
0 IUvs0 IU
Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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NA
Vitamin E
20.6%3.1mg
Tocopherols and Tocotrienols
NA mgvs3.1 mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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NA
Vitamin K
336%403μg
Phytomenadione or phylloquinone
NA μgvs403 μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

14.7%147mg
Calcium
18.7%187mg
147 mgvs187 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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78%0.7mg
Copper
21.6%0.19mg
0.7 mgvs0.19 mg
Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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NA
Fluoride
NA
Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
NA μgvsNA μg
Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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26.3%2.1mg
Iron
36.2%2.9mg
2.1 mgvs2.9 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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20.8%87.3mg
Magnesium
20%83.3mg
87.3 mgvs83.3 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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115%2.64mg
Manganese
36.2%0.83mg
2.64 mgvs0.83 mg
Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

Find Vegetables rich in Manganese
NA
Molybdenum
NA
Molybdenum is an essential trace element that is naturally present in many foods [RDA]
NA μgvsNA μg
Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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25.5%179mg
Phosphorus
37.4%262mg
179 mgvs262 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

Find Vegetables rich in Phosphorus
42.6%1449mg
Potassium
37%1254mg
1449 mgvs1254 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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4.33%2.4μg
Selenium
18%9.92μg
2.4 μgvs9.92 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

Find Vegetables rich in Selenium
1.6%24mg
Sodium
8.73%131mg
24 mgvs131 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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11%1.23mg
Zinc
14.8%1.63mg
1.23 mgvs1.63 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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8.03%297g
Water
9.58%354g
297 gvs354 g
Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 14 ounces of Frozen Sweet Potato vs Broccoli:
Comparing minerals per 14 ounces for Frozen Sweet Potato vs Broccoli:
Comparison of macro-nutrients per 14 ounces:



Compare more foods per 14 oz: