Comparing Nutrients in 500 calories Frozen Sweet PotatoVS Boiled Broccoli

Weight per 500 calories

Frozen Sweet Potato

521g

Boiled Broccoli

1429g

Frozen Sweet Potato has 2.7 times more energy per 100g than Boiled Broccoli. It has average energy density when compared to other foods. Boiled and Drained Broccoli having low energy density.

Which food has more nutrients per 500 calories - Frozen Sweet Potato or Boiled Broccoli?

Macros Ratio

Protein Fat Carbs

Frozen Sweet Potato

91%

Boiled Broccoli

23%

68%

500 kcal ▼

Macro Nutrients

Frozen Sweet Potatovs Boiled Broccoli

17.2%500kcal

Energy

17.2%500kcal

500 kcalvs500 kcal

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

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0.97%0.94g

Fat

6.04%5.86g

0.94 gvs5.86 g

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

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0.63%0.2g

Saturated Fat

3.53%1.13g

0.2 gvs1.13 g

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

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4.23%0.068g

Omega 3

106%1.7g

0.068 gvs1.7 g

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

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2.05%0.35g

Omega 6

4.3%0.73g

0.35 gvs0.73 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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89%116g

Carbohydrate

79%103g

116 gvs103 g

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

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Sugars

27.4%20g

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

NA gvs20 g

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

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Fructose

14.6%10.6g

≤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 gvs10.6 g

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

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Glucose

%7g

NA gvs7 g

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

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Sucrose

%1.14g

NA gvs1.14 g

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

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23.3%8.85g

Fiber

124%47g

8.85 gvs47 g

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

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16%8.9g

Protein

60.7%34g

8.9 gvs34 g

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

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Vitamins

Frozen Sweet Potatovs Boiled Broccoli

300%2698μg

Vitamin A

122%1100μg

RAE, retinol activity equivalents

2698 μgvs1100 μg

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

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29%0.35mg

Vitamin B1

75%0.9mg

Thiamine

0.35 mgvs0.9 mg

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

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20.4%0.27mg

Vitamin B2

135%1.76mg

Riboflavin

0.27 mgvs1.76 mg

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

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19.4%3.1mg

Vitamin B3

49.4%7.9mg

Niacin, nicotinic acid, niacinamide

3.1 mgvs7.9 mg

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

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53.6%2.7mg

Vitamin B5

176%8.8mg

Pantothenic acid

2.7 mgvs8.8 mg

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

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71%0.92mg

Vitamin B6

220%2.86mg

Pyridoxine

0.92 mgvs2.86 mg

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

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26%7.76μg

Vitamin B7

Biotin

7.76 μgvsNA μg

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

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27.3%109μg

Vitamin B9

386%1543μg

Folates and Folic Acid

109 μgvs1543 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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77%69.3mg

Vitamin C

1030%927mg

Ascorbic acid

69.3 mgvs927 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

138%20.7mg

Tocopherols and Tocotrienols

NA mgvs20.7 mg

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

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Vitamin K

1680%2016μg

Phytomenadione or phylloquinone

NA μgvs2016 μg

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

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Minerals

Frozen Sweet Potatovs Boiled Broccoli

19.3%193mg

Calcium

57%571mg

193 mgvs571 mg

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

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102%0.92mg

Copper

97%0.87mg

0.92 mgvs0.87 mg

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

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Fluoride

1.43%57μg

Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]

NA μgvs57 μg

Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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34.5%2.76mg

Iron

120%9.57mg

2.76 mgvs9.57 mg

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

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27.3%115mg

Magnesium

71.4%300mg

115 mgvs300 mg

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

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151%3.46mg

Manganese

120%2.77mg

3.46 mgvs2.77 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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33.5%234mg

Phosphorus

137%957mg

234 mgvs957 mg

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

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56%1901mg

Potassium

123%4186mg

1901 mgvs4186 mg

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

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5.7%3.13μg

Selenium

41.6%23μg

3.13 μgvs23 μg

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

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2.1%31.3mg

Sodium

39%586mg

31.3 mgvs586 mg

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

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14.7%1.6mg

Zinc

58.4%6.43mg

1.6 mgvs6.43 mg

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

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10.5%390g

Water

34.5%1275g

390 gvs1275 g

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

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Lets compare vitamin content per 500 calories of Frozen Sweet Potato vs Boiled Broccoli:

Frozen Sweet Potato, Unprepared has 2.5 times more Vitamin A than Boiled and Drained Broccoli.
While Boiled and Drained Broccoli contains 2.6 times more Vitamin B1, 6.6 times more Vitamin B2, 2.5 times more Vitamin B3, 3.3 times more Vitamin B5, 3.1 times more Vitamin B6, 14.1 times more Vitamin B9 and 13.4 times more Vitamin C than Frozen Sweet Potato, Unprepared.
Both Frozen Sweet Potato, Unprepared as well as Boiled and Drained Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Frozen Sweet Potato vs Boiled Broccoli:

Frozen Sweet Potato, Unprepared has 1.2 times more Manganese than Boiled and Drained Broccoli.
While Boiled and Drained Broccoli contains 3 times more Calcium, 3.5 times more Iron, 2.6 times more Magnesium, 4.1 times more Phosphorus, 2.2 times more Potassium, 7.3 times more Selenium, 18.7 times more Sodium, 4 times more Zinc and 3.3 times more Water than Frozen Sweet Potato, Unprepared.
Both Frozen Sweet Potato, Unprepared and Boiled and Drained Broccoli have similar amounts of Copper per 500 kcal.

Comparison of macro-nutrients per 500 calories:

Boiled and Drained Broccoli contains 6.2 times more Fat, 25.1 times more Omega 3, 5.3 times more Fiber and 3.8 times more Protein than Frozen Sweet Potato, Unprepared.
Both Frozen Sweet Potato, Unprepared and Boiled and Drained Broccoli have similar amounts of Energy and Carbohydrate per 500 kcal.
Both Frozen Sweet Potato, Unprepared as well as Boiled and Drained Broccoli have insufficient amounts of Omega 6, Cholesterol, Glucose and Sucrose in 500 kcal.

Compare more foods per 500 kcal:

Frozen Sweet PotatoVS Baked Frozen Sweet PotatoBoiled BroccoliVS Baked Frozen Sweet PotatoFrozen Sweet PotatoVS Frozen Chopped BroccoliBoiled BroccoliVS Frozen Chopped Broccoli

Compare Foods

Comparing Nutrients in 500 calories Frozen Sweet PotatoVS Boiled Broccoli

Weight per 500 calories

Which food has more nutrients per 500 calories - Frozen Sweet Potato or Boiled Broccoli?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: