Comparing Nutrients in 7 ounces Frozen Sweet PotatoVS Boiled Broccoli

Macros Ratio

Protein Fat Carbs

Frozen Sweet Potato

91%

Boiled Broccoli

23%

68%

7 oz ▼

Macro Nutrients

Frozen Sweet Potatovs Boiled Broccoli

6.57%191kcal

Energy

2.4%69.5kcal

191 kcalvs69.5 kcal

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

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0.37%0.36g

Fat

0.84%0.81g

0.36 gvs0.81 g

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

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0.24%0.077g

Saturated Fat

0.49%0.16g

0.077 gvs0.16 g

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

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1.6%0.026g

Omega 3

14.8%0.24g

0.026 gvs0.24 g

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

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0.78%0.13g

Omega 6

0.6%0.1g

0.13 gvs0.1 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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34%44g

Carbohydrate

11%14.2g

44 gvs14.2 g

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

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Sugars

3.8%2.76g

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

NA gvs2.76 g

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

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Fructose

2.03%1.47g

≤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 gvs1.47 g

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

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Glucose

%0.97g

NA gvs0.97 g

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

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Sucrose

%0.16g

NA gvs0.16 g

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

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8.88%3.37g

Fiber

17.2%6.55g

3.37 gvs6.55 g

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

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6.06%3.4g

Protein

8.43%4.72g

3.4 gvs4.72 g

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

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Vitamins

Frozen Sweet Potatovs Boiled Broccoli

114%1028μg

Vitamin A

17%153μg

RAE, retinol activity equivalents

1028 μgvs153 μg

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

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11%0.13mg

Vitamin B1

10.4%0.13mg

Thiamine

0.13 mgvs0.13 mg

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

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7.8%0.1mg

Vitamin B2

18.8%0.24mg

Riboflavin

0.1 mgvs0.24 mg

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

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7.4%1.2mg

Vitamin B3

6.86%1.1mg

Niacin, nicotinic acid, niacinamide

1.2 mgvs1.1 mg

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

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20.4%1.02mg

Vitamin B5

24.4%1.22mg

Pantothenic acid

1.02 mgvs1.22 mg

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

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27%0.35mg

Vitamin B6

30.5%0.4mg

Pyridoxine

0.35 mgvs0.4 mg

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

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9.86%2.96μg

Vitamin B7

Biotin

2.96 μgvsNA μg

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

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10.4%41.7μg

Vitamin B9

53.6%214μg

Folates and Folic Acid

41.7 μgvs214 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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29.3%26.4mg

Vitamin C

143%129mg

Ascorbic acid

26.4 mgvs129 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

19%2.88mg

Tocopherols and Tocotrienols

NA mgvs2.88 mg

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

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Vitamin K

233%280μg

Phytomenadione or phylloquinone

NA μgvs280 μg

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

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Minerals

Frozen Sweet Potatovs Boiled Broccoli

7.34%73.4mg

Calcium

7.94%79.4mg

73.4 mgvs79.4 mg

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

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39%0.35mg

Copper

13.5%0.12mg

0.35 mgvs0.12 mg

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

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Fluoride

0.2%7.94μg

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

NA μgvs7.94 μg

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

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13%1.05mg

Iron

16.6%1.33mg

1.05 mgvs1.33 mg

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

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10.4%43.7mg

Magnesium

9.92%41.7mg

43.7 mgvs41.7 mg

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

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57.4%1.3mg

Manganese

16.7%0.38mg

1.3 mgvs0.38 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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12.8%89.3mg

Phosphorus

19%133mg

89.3 mgvs133 mg

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

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21.3%724mg

Potassium

17%581mg

724 mgvs581 mg

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

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2.16%1.2μg

Selenium

5.77%3.18μg

1.2 μgvs3.18 μg

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

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0.79%12mg

Sodium

5.42%81.4mg

12 mgvs81.4 mg

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

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5.6%0.62mg

Zinc

8.1%0.89mg

0.62 mgvs0.89 mg

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

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4%149g

Water

4.8%177g

149 gvs177 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 Frozen Sweet Potato vs Boiled Broccoli:

Frozen Sweet Potato, Unprepared has 6.7 times more Vitamin A than Boiled and Drained Broccoli.
While Boiled and Drained Broccoli contains 2.4 times more Vitamin B2, 5.1 times more Vitamin B9 and 4.9 times more Vitamin C than Frozen Sweet Potato, Unprepared.
Both Frozen Sweet Potato, Unprepared and Boiled and Drained Broccoli have similar amounts of Vitamin B1, Vitamin B3, Vitamin B5 and Vitamin B6 per 7 oz.
Both Frozen Sweet Potato, Unprepared as well as Boiled and Drained Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Frozen Sweet Potato vs Boiled Broccoli:

Frozen Sweet Potato, Unprepared has 2.9 times more Copper, 3.4 times more Manganese and 1.2 times more Potassium than Boiled and Drained Broccoli.
While Boiled and Drained Broccoli contains 1.3 times more Iron, 1.5 times more Phosphorus, 2.7 times more Selenium, 6.8 times more Sodium and 1.5 times more Zinc than Frozen Sweet Potato, Unprepared.
Both Frozen Sweet Potato, Unprepared and Boiled and Drained Broccoli have similar amounts of Calcium, Magnesium and Water per 7 oz.

Comparison of macro-nutrients per 7 ounces:

Frozen Sweet Potato, Unprepared has 2.7 times more Energy and 3.1 times more Carbohydrate than Boiled and Drained Broccoli.
While Boiled and Drained Broccoli contains 9.2 times more Omega 3, 1.9 times more Fiber and 1.4 times more Protein than Frozen Sweet Potato, Unprepared.
Both Frozen Sweet Potato, Unprepared as well as Boiled and Drained Broccoli have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 7 oz.

Compare more foods per 7 oz:

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 7 ounces Frozen Sweet PotatoVS Boiled Broccoli

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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