Comparing Nutrients in 7 ounces BroccoliVS Baked Frozen Sweet Potato

Macros Ratio

Protein Fat Carbs

Broccoli

27%

65%

Baked Frozen Sweet Potato

92%

7 oz ▼

Macro Nutrients

Broccolivs Baked Frozen Sweet Potato

2.33%67.5kcal

Energy

6.84%198kcal

67.5 kcalvs198 kcal

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

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0.76%0.73g

Fat

0.25%0.24g

0.73 gvs0.24 g

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

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0.71%0.23g

Saturated Fat

0.16%0.05g

0.23 gvs0.05 g

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

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7.8%0.13g

Omega 3

0.87%0.014g

0.13 gvs0.014 g

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

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0.57%0.097g

Omega 6

0.49%0.083g

0.097 gvs0.083 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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10%13g

Carbohydrate

35.7%46.4g

13 gvs46.4 g

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

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4.65%3.37g

Sugars

25%18g

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

3.37 gvs18 g

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

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1.86%1.35g

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]

1.35 gvsNA g

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

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%0.97g

Glucose

0.97 gvsNA g

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

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%0.2g

Sucrose

0.2 gvsNA g

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

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13.6%5.16g

Fiber

9.4%3.57g

5.16 gvs3.57 g

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

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10%5.6g

Protein

6.06%3.4g

5.6 gvs3.4 g

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

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Vitamins

Broccolivs Baked Frozen Sweet Potato

6.84%61.5μg

Vitamin A

230%2070μg

RAE, retinol activity equivalents

61.5 μgvs2070 μg

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

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11.7%0.14mg

Vitamin B1

11%0.13mg

Thiamine

0.14 mgvs0.13 mg

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

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18%0.23mg

Vitamin B2

8.55%0.11mg

Riboflavin

0.23 mgvs0.11 mg

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

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7.93%1.27mg

Vitamin B3

6.9%1.1mg

Niacin, nicotinic acid, niacinamide

1.27 mgvs1.1 mg

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

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22.7%1.14mg

Vitamin B5

22.2%1.1mg

Pantothenic acid

1.14 mgvs1.1 mg

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

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26.7%0.35mg

Vitamin B6

28.4%0.37mg

Pyridoxine

0.35 mgvs0.37 mg

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

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Vitamin B7

10.3%3.1μg

Biotin

NA μgvs3.1 μg

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

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31.3%125μg

Vitamin B9

11%43.7μg

Folates and Folic Acid

125 μgvs43.7 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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197%177mg

Vitamin C

20%18mg

Ascorbic acid

177 mgvs18 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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10.3%1.55mg

Vitamin E

10%1.53mg

Tocopherols and Tocotrienols

1.55 mgvs1.53 mg

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

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168%202μg

Vitamin K

4.13%4.96μg

Phytomenadione or phylloquinone

202 μgvs4.96 μg

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

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Minerals

Broccolivs Baked Frozen Sweet Potato

9.33%93mg

Calcium

6.95%69.5mg

93 mgvs69.5 mg

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

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11%0.097mg

Copper

40.4%0.36mg

0.097 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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18%1.45mg

Iron

13.4%1.07mg

1.45 mgvs1.07 mg

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

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9.92%41.7mg

Magnesium

9.92%41.7mg

41.7 mgvs41.7 mg

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

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18%0.42mg

Manganese

57.4%1.3mg

0.42 mgvs1.3 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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18.7%131mg

Phosphorus

12.5%87.3mg

131 mgvs87.3 mg

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

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18.4%627mg

Potassium

22%748mg

627 mgvs748 mg

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

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9.02%4.96μg

Selenium

2.16%1.2μg

4.96 μgvs1.2 μg

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

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4.37%65.5mg

Sodium

1.06%16mg

65.5 mgvs16 mg

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

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7.4%0.81mg

Zinc

5.4%0.6mg

0.81 mgvs0.6 mg

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

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4.8%177g

Water

3.95%146g

177 gvs146 g

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

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Lets compare vitamin content per 7 ounces of Broccoli vs Baked Frozen Sweet Potato:

Raw Broccoli has 2.1 times more Vitamin B2, 2.9 times more Vitamin B9, 9.8 times more Vitamin C and 40.6 times more Vitamin K than Baked Frozen Sweet Potato no Salt.
While Baked Frozen Sweet Potato no Salt contains 33.6 times more Vitamin A than Raw Broccoli.
Both Raw Broccoli and Baked Frozen Sweet Potato no Salt have similar amounts of Vitamin B1, Vitamin B3, Vitamin B5, Vitamin B6 and Vitamin E per 7 oz.
Both Raw Broccoli as well as Baked Frozen Sweet Potato no Salt have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Broccoli vs Baked 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, 4.1 times more Sodium, 1.4 times more Zinc and 1.2 times more Water than Baked Frozen Sweet Potato no Salt.
While Baked Frozen Sweet Potato no Salt contains 3.7 times more Copper and 3.2 times more Manganese than Raw Broccoli.
Both Raw Broccoli and Baked Frozen Sweet Potato no Salt have similar amounts of Magnesium and Potassium per 7 oz.

Comparison of macro-nutrients per 7 ounces:

Raw Broccoli has 9 times more Omega 3, 1.4 times more Fiber and 1.6 times more Protein than Baked Frozen Sweet Potato no Salt.
While Baked Frozen Sweet Potato no Salt contains 2.9 times more Energy, 3.5 times more Carbohydrate and 5.4 times more Sugars than Raw Broccoli.
Both Raw Broccoli as well as Baked Frozen Sweet Potato no Salt have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 7 oz.

Compare more foods per 7 oz:

BroccoliVS Boiled BroccoliBaked Frozen Sweet PotatoVS Boiled BroccoliBroccoliVS TaroBaked Frozen Sweet PotatoVS Taro

Compare Foods

Comparing Nutrients in 7 ounces BroccoliVS Baked Frozen Sweet Potato

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 7 oz: