Comparing Nutrients in 300 calories Frozen Sweet PotatoVS Cooked Chopped Frozen Broccoli

Weight per 300 calories

Frozen Sweet Potato

313g

Cooked Chopped Frozen Broccoli

1071g

Frozen Sweet Potato has 3.4 times more energy per 100g than Cooked Chopped Frozen Broccoli. It has average energy density when compared to other foods. Boiled Chopped Frozen Broccoli having very low energy density.

Which food has more nutrients per 300 calories - Frozen Sweet Potato or Cooked Chopped Frozen Broccoli?

Macros Ratio

Protein Fat Carbs

Frozen Sweet Potato

91%

Cooked Chopped Frozen Broccoli

36%

61%

300 kcal ▼

Macro Nutrients

Frozen Sweet Potatovs Cooked Chopped Frozen Broccoli

10.3%300kcal

Energy

10.3%300kcal

300 kcalvs300 kcal

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

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0.58%0.56g

Fat

1.33%1.3g

0.56 gvs1.3 g

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

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0.38%0.12g

Saturated Fat

0.6%0.19g

0.12 gvs0.19 g

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

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2.54%0.041g

Omega 3

28%0.45g

0.041 gvs0.45 g

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

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1.23%0.21g

Omega 6

0.82%0.14g

0.21 gvs0.14 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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53.4%69.4g

Carbohydrate

44%57.3g

69.4 gvs57.3 g

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

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Sugars

21.7%15.8g

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

NA gvs15.8 g

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

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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]

NA gvsNA g

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

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Glucose

NA gvsNA g

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

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Sucrose

NA gvsNA g

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

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14%5.3g

Fiber

84.6%32g

5.3 gvs32 g

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

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9.54%5.34g

Protein

59.3%33.2g

5.34 gvs33.2 g

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

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Vitamins

Frozen Sweet Potatovs Cooked Chopped Frozen Broccoli

180%1619μg

Vitamin A

60.7%546μg

RAE, retinol activity equivalents

1619 μgvs546 μg

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

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17.4%0.21mg

Vitamin B1

49%0.59mg

Thiamine

0.21 mgvs0.59 mg

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

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12.3%0.16mg

Vitamin B2

66.8%0.87mg

Riboflavin

0.16 mgvs0.87 mg

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

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11.7%1.87mg

Vitamin B3

30.7%4.9mg

Niacin, nicotinic acid, niacinamide

1.87 mgvs4.9 mg

Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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32%1.6mg

Vitamin B5

58.7%2.94mg

Pantothenic acid

1.6 mgvs2.94 mg

Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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42.5%0.55mg

Vitamin B6

107%1.4mg

Pyridoxine

0.55 mgvs1.4 mg

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

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15.5%4.66μg

Vitamin B7

Biotin

4.66 μgvsNA μg

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

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16.4%65.6μg

Vitamin B9

150%600μg

Folates and Folic Acid

65.6 μgvs600 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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46%41.6mg

Vitamin C

477%430mg

Ascorbic acid

41.6 mgvs430 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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Vitamin E

94%14mg

Tocopherols and Tocotrienols

NA mgvs14 mg

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

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Vitamin K

787%944μg

Phytomenadione or phylloquinone

NA μgvs944 μg

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

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Minerals

Frozen Sweet Potatovs Cooked Chopped Frozen Broccoli

11.6%116mg

Calcium

35.4%354mg

116 mgvs354 mg

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

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61.5%0.55mg

Copper

40.5%0.36mg

0.55 mgvs0.36 mg

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

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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 .

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20.7%1.66mg

Iron

81.7%6.54mg

1.66 mgvs6.54 mg

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

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16.4%68.8mg

Magnesium

33%139mg

68.8 mgvs139 mg

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

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90%2.08mg

Manganese

104%2.4mg

2.08 mgvs2.4 mg

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

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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 .

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20%141mg

Phosphorus

75%525mg

141 mgvs525 mg

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

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33.5%1141mg

Potassium

44.7%1521mg

1141 mgvs1521 mg

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

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3.4%1.88μg

Selenium

13.6%7.5μg

1.88 μgvs7.5 μg

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

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1.25%18.8mg

Sodium

7.86%118mg

18.8 mgvs118 mg

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

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8.8%0.97mg

Zinc

27.3%3mg

0.97 mgvs3 mg

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

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6.33%234g

Water

26.3%972g

234 gvs972 g

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

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Lets compare vitamin content per 300 calories of Frozen Sweet Potato vs Cooked Chopped Frozen Broccoli:

Frozen Sweet Potato, Unprepared has 3 times more Vitamin A than Boiled Chopped Frozen Broccoli.
While Boiled Chopped Frozen Broccoli contains 2.8 times more Vitamin B1, 5.4 times more Vitamin B2, 2.6 times more Vitamin B3, 1.8 times more Vitamin B5, 2.5 times more Vitamin B6, 9.1 times more Vitamin B9 and 10.3 times more Vitamin C than Frozen Sweet Potato, Unprepared.
Both Frozen Sweet Potato, Unprepared as well as Boiled Chopped Frozen Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Frozen Sweet Potato vs Cooked Chopped Frozen Broccoli:

Frozen Sweet Potato, Unprepared has 1.5 times more Copper than Boiled Chopped Frozen Broccoli.
While Boiled Chopped Frozen Broccoli contains 3.1 times more Calcium, 3.9 times more Iron, 2 times more Magnesium, 3.7 times more Phosphorus, 1.3 times more Potassium, 4 times more Selenium, 6.3 times more Sodium, 3.1 times more Zinc and 4.2 times more Water than Frozen Sweet Potato, Unprepared.
Both Frozen Sweet Potato, Unprepared and Boiled Chopped Frozen Broccoli have similar amounts of Manganese per 300 kcal.

Comparison of macro-nutrients per 300 calories:

Frozen Sweet Potato, Unprepared has 1.2 times more Carbohydrate than Boiled Chopped Frozen Broccoli.
While Boiled Chopped Frozen Broccoli contains 11.1 times more Omega 3, 6.1 times more Fiber and 6.2 times more Protein than Frozen Sweet Potato, Unprepared.
Both Frozen Sweet Potato, Unprepared and Boiled Chopped Frozen Broccoli have similar amounts of Energy per 300 kcal.
Both Frozen Sweet Potato, Unprepared as well as Boiled Chopped Frozen Broccoli have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 300 kcal.

Compare more foods per 300 kcal:

Frozen Sweet PotatoVS Baked Frozen Sweet PotatoCooked Chopped Frozen BroccoliVS Baked Frozen Sweet PotatoFrozen Sweet PotatoVS Frozen Broccoli SpearsCooked Chopped Frozen BroccoliVS Frozen Broccoli Spears

Compare Foods

Comparing Nutrients in 300 calories Frozen Sweet PotatoVS Cooked Chopped Frozen Broccoli

Weight per 300 calories

Which food has more nutrients per 300 calories - Frozen Sweet Potato or Cooked Chopped Frozen Broccoli?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: