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Comparing Nutrients in 500 calories Frozen Sweet PotatoVS Broccoli

Weight per 500 calories

Frozen Sweet Potato
521g
Broccoli
1471g

Frozen Sweet Potato has 2.8 times more energy per 100g than Broccoli. It has average energy density when compared to other foods. Raw Broccoli having low energy density.

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

Macros Ratio

Protein Fat Carbs

Frozen Sweet Potato
7%
2%
91%
Broccoli
27%
8%
65%
500 kcal ▼

Macro Nutrients

Frozen Sweet Potatovs 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
5.6%5.44g
0.94 gvs5.44 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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0.63%0.2g
Saturated Fat
5.24%1.68g
0.2 gvs1.68 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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4.23%0.068g
Omega 3
58%0.93g
0.068 gvs0.93 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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2.05%0.35g
Omega 6
4.24%0.72g
0.35 gvs0.72 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
75%98g
116 gvs98 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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NA
Sugars
34.5%25g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
NA gvs25 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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NA
Fructose
13.8%10g
≤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 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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NA
Glucose
%7.2g
NA gvs7.2 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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NA
Sucrose
%1.47g
NA gvs1.47 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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23.3%8.85g
Fiber
101%38.2g
8.85 gvs38.2 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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16%8.9g
Protein
74%41.5g
8.9 gvs41.5 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

Frozen Sweet Potatovs Broccoli
300%2698μg
Vitamin A
50.7%456μg
RAE, retinol activity equivalents
2698 μgvs456 μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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29%0.35mg
Vitamin B1
87%1.04mg
Thiamine
0.35 mgvs1.04 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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20.4%0.27mg
Vitamin B2
132%1.72mg
Riboflavin
0.27 mgvs1.72 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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19.4%3.1mg
Vitamin B3
58.7%9.4mg
Niacin, nicotinic acid, niacinamide
3.1 mgvs9.4 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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53.6%2.7mg
Vitamin B5
169%8.43mg
Pantothenic acid
2.7 mgvs8.43 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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71%0.92mg
Vitamin B6
198%2.57mg
Pyridoxine
0.92 mgvs2.57 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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26%7.76μg
Vitamin B7
NA
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
232%926μg
Folates and Folic Acid
109 μgvs926 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
1458%1312mg
Ascorbic acid
69.3 mgvs1312 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
76.5%11.5mg
Tocopherols and Tocotrienols
NA mgvs11.5 mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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NA
Vitamin K
1245%1494μg
Phytomenadione or phylloquinone
NA μgvs1494 μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

Frozen Sweet Potatovs Broccoli
19.3%193mg
Calcium
69%691mg
193 mgvs691 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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102%0.92mg
Copper
80%0.72mg
0.92 mgvs0.72 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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34.5%2.76mg
Iron
134%10.7mg
2.76 mgvs10.7 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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27.3%115mg
Magnesium
73.5%309mg
115 mgvs309 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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151%3.46mg
Manganese
134%3.1mg
3.46 mgvs3.1 mg
Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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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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33.5%234mg
Phosphorus
139%971mg
234 mgvs971 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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56%1901mg
Potassium
137%4647mg
1901 mgvs4647 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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5.7%3.13μg
Selenium
67%36.8μg
3.13 μgvs36.8 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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2.1%31.3mg
Sodium
32.4%485mg
31.3 mgvs485 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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14.7%1.6mg
Zinc
55%6.03mg
1.6 mgvs6.03 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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10.5%390g
Water
35.5%1313g
390 gvs1313 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 Broccoli:
Comparing minerals per 500 calories for Frozen Sweet Potato vs Broccoli:
Comparison of macro-nutrients per 500 calories:



Compare more foods per 500 kcal:

Frozen Sweet PotatoVS Baked Frozen Sweet PotatoBroccoliVS Baked Frozen Sweet PotatoFrozen Sweet PotatoVS Boiled BroccoliBroccoliVS Boiled Broccoli
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Nutrients data from USDA National Nutrient Database for Standard Reference by US Department of Agriculture, Agricultural Research Service, Nutrient Data Laboratory.

Recommended Dietary Allowances (RDA) compiled from U.S. Department of Health & Human Services , National Institutes of Health.

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