Comparing Nutrients in 1 pound BroccoliVS Frozen Sweet Potato

Macros Ratio

Protein Fat Carbs

Broccoli

27%

65%

Frozen Sweet Potato

91%

1 lb ▼

Macro Nutrients

Broccolivs Frozen Sweet Potato

5.3%154kcal

Energy

15%435kcal

154 kcalvs435 kcal

Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

Find Vegetables rich in Energy

1.73%1.68g

Fat

0.84%0.82g

1.68 gvs0.82 g

Recommended Dietary Allowance is 97g per day for Men 19-50 years .

Find Vegetables rich in Fat

1.6%0.52g

Saturated Fat

0.55%0.18g

0.52 gvs0.18 g

Recommended Dietary Allowance is 32g per day for Men 19-50 years .

Find Vegetables rich in Saturated Fat

18%0.29g

Omega 3

3.7%0.059g

0.29 gvs0.059 g

Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

Find Vegetables rich in Omega 3

1.3%0.22g

Omega 6

1.8%0.3g

0.22 gvs0.3 g

Recommended Dietary Allowance is 17g per day for Men 19-50 years .

Find Vegetables rich in Omega 6

0%0mg

Cholesterol

0%0mg

0 mgvs0 mg

Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

Find Vegetables rich in Cholesterol

23%30g

Carbohydrate

77.5%101g

30 gvs101 g

Recommended Dietary Allowance is 130g per day for Men 19-50 years .

Find Vegetables rich in Carbohydrate

10.6%7.7g

Sugars

Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]

7.7 gvsNA g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

Find Vegetables rich in Sugars

4.25%3.1g

Fructose

≤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]

3.1 gvsNA g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

Find Vegetables rich in Fructose

%2.22g

Glucose

2.22 gvsNA g

Recommended Dietary Allowance is g per day for Men 19-50 years .

Find Vegetables rich in Glucose

%0.45g

Sucrose

0.45 gvsNA g

Recommended Dietary Allowance is g per day for Men 19-50 years .

Find Vegetables rich in Sucrose

31%11.8g

Fiber

20.3%7.7g

11.8 gvs7.7 g

Recommended Dietary Allowance is 38g per day for Men 19-50 years .

Find Vegetables rich in Fiber

23%12.8g

Protein

14%7.76g

12.8 gvs7.76 g

Recommended Dietary Allowance is 56g per day for Men 19-50 years .

Find Vegetables rich in Protein Buy premium vegan protein powder

Vitamins

Broccolivs Frozen Sweet Potato

15.6%141μg

Vitamin A

261%2350μg

RAE, retinol activity equivalents

141 μgvs2350 μg

Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

Find Vegetables rich in Vitamin A Buy Preformed Vegan Vitamin A

27%0.32mg

Vitamin B1

25.3%0.3mg

Thiamine

0.32 mgvs0.3 mg

Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

Find Vegetables rich in Vitamin B1 Buy Vegan Vitamin B1

41%0.53mg

Vitamin B2

17.8%0.23mg

Riboflavin

0.53 mgvs0.23 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

Find Vegetables rich in Vitamin B2 Buy Vegan Vitamin B2

18%2.9mg

Vitamin B3

17%2.7mg

Niacin, nicotinic acid, niacinamide

2.9 mgvs2.7 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

52%2.6mg

Vitamin B5

46.7%2.34mg

Pantothenic acid

2.6 mgvs2.34 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

61%0.79mg

Vitamin B6

61.8%0.8mg

Pyridoxine

0.79 mgvs0.8 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

Find Vegetables rich in Vitamin B6

Vitamin B7

22.5%6.76μg

Biotin

NA μgvs6.76 μg

Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

Find Vegetables rich in Vitamin B7

71.4%286μg

Vitamin B9

24%95μg

Folates and Folic Acid

286 μgvs95 μg

Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

Find Vegetables rich in Vitamin B9

0%0μg

Vitamin B12

0%0μg

Cobalamin

0 μgvs0 μg

Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

Find Vegetables rich in Vitamin B12 Buy Vegan Vitamin B12

450%405mg

Vitamin C

67%60.3mg

Ascorbic acid

405 mgvs60.3 mg

Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

Find Vegetables rich in Vitamin C

0%0IU

Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

0 IUvs0 IU

Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

Find Vegetables rich in Vitamin D Buy Vegan Vitamin D

23.6%3.54mg

Vitamin E

Tocopherols and Tocotrienols

3.54 mgvsNA mg

Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

Find Vegetables rich in Vitamin E

384%461μg

Vitamin K

Phytomenadione or phylloquinone

461 μgvsNA μg

Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

Find Vegetables rich in Vitamin K

Minerals

Broccolivs Frozen Sweet Potato

21.3%213mg

Calcium

16.8%168mg

213 mgvs168 mg

Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

Find Vegetables rich in Calcium

24.7%0.22mg

Copper

89.2%0.8mg

0.22 mgvs0.8 mg

Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

Find Vegetables rich in Copper

Fluoride

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 .

Find Vegetables rich in Fluoride

41.4%3.3mg

Iron

30%2.4mg

3.3 mgvs2.4 mg

Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

Find Vegetables rich in Iron

22.7%95mg

Magnesium

23.8%100mg

95 mgvs100 mg

Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

Find Vegetables rich in Magnesium

41.4%0.95mg

Manganese

131%3mg

0.95 mgvs3 mg

Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

Find Vegetables rich in Manganese

Molybdenum

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 .

Find Vegetables rich in Molybdenum

42.8%299mg

Phosphorus

29%204mg

299 mgvs204 mg

Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

Find Vegetables rich in Phosphorus

42%1433mg

Potassium

48.7%1656mg

1433 mgvs1656 mg

Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

Find Vegetables rich in Potassium

20.6%11.3μg

Selenium

4.95%2.72μg

11.3 μgvs2.72 μg

Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

Find Vegetables rich in Selenium

9.98%150mg

Sodium

1.8%27.2mg

150 mgvs27.2 mg

Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

Find Vegetables rich in Sodium

17%1.86mg

Zinc

12.8%1.4mg

1.86 mgvs1.4 mg

Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

Find Vegetables rich in Zinc

11%405g

Water

9.2%340g

405 gvs340 g

Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

Find Vegetables rich in Water

Lets compare vitamin content per 1 pound of Broccoli vs Frozen Sweet Potato:

Raw Broccoli has 2.3 times more Vitamin B2, 3 times more Vitamin B9 and 6.7 times more Vitamin C than Frozen Sweet Potato, Unprepared.
While Frozen Sweet Potato, Unprepared contains 16.7 times more Vitamin A than Raw Broccoli.
Both Raw Broccoli and Frozen Sweet Potato, Unprepared have similar amounts of Vitamin B1, Vitamin B3, Vitamin B5 and Vitamin B6 per 1 lb.
Both Raw Broccoli as well as Frozen Sweet Potato, Unprepared have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Broccoli vs Frozen Sweet Potato:

Raw Broccoli has 1.3 times more Calcium, 1.4 times more Iron, 1.5 times more Phosphorus, 4.2 times more Selenium, 5.5 times more Sodium and 1.3 times more Zinc than Frozen Sweet Potato, Unprepared.
While Frozen Sweet Potato, Unprepared contains 3.6 times more Copper and 3.2 times more Manganese than Raw Broccoli.
Both Raw Broccoli and Frozen Sweet Potato, Unprepared have similar amounts of Magnesium, Potassium and Water per 1 lb.

Comparison of macro-nutrients per 1 pound:

Raw Broccoli has 4.8 times more Omega 3, 1.5 times more Fiber and 1.6 times more Protein than Frozen Sweet Potato, Unprepared.
While Frozen Sweet Potato, Unprepared contains 2.8 times more Energy and 3.3 times more Carbohydrate than Raw Broccoli.
Both Raw Broccoli as well as Frozen Sweet Potato, Unprepared have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 lb.

Compare more foods per 1 lb:

BroccoliVS Boiled BroccoliFrozen Sweet PotatoVS Boiled BroccoliBroccoliVS Baked Frozen Sweet PotatoFrozen Sweet PotatoVS Baked Frozen Sweet Potato

Compare Foods

Comparing Nutrients in 1 pound BroccoliVS Frozen Sweet Potato

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 1 lb: