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Comparing Nutrients in 7 ounces Frozen Sweet PotatoVS Broccoli

Macros Ratio

Protein Fat Carbs

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

Macro Nutrients

6.57%191kcal
Energy
2.33%67.5kcal
191 kcalvs67.5 kcal
Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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0.37%0.36g
Fat
0.76%0.73g
0.36 gvs0.73 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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0.24%0.077g
Saturated Fat
0.71%0.23g
0.077 gvs0.23 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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1.6%0.026g
Omega 3
7.8%0.13g
0.026 gvs0.13 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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0.78%0.13g
Omega 6
0.57%0.097g
0.13 gvs0.097 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
10%13g
44 gvs13 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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NA
Sugars
4.65%3.37g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
NA gvs3.37 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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NA
Fructose
1.86%1.35g
≤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 gvs1.35 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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NA
Glucose
%0.97g
NA gvs0.97 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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NA
Sucrose
%0.2g
NA gvs0.2 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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8.88%3.37g
Fiber
13.6%5.16g
3.37 gvs5.16 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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6.06%3.4g
Protein
10%5.6g
3.4 gvs5.6 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

Find Vegetables rich in Protein Buy premium vegan protein powder

Vitamins

114%1028μg
Vitamin A
6.84%61.5μg
RAE, retinol activity equivalents
1028 μgvs61.5 μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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11%0.13mg
Vitamin B1
11.7%0.14mg
Thiamine
0.13 mgvs0.14 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%0.23mg
Riboflavin
0.1 mgvs0.23 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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7.4%1.2mg
Vitamin B3
7.93%1.27mg
Niacin, nicotinic acid, niacinamide
1.2 mgvs1.27 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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20.4%1.02mg
Vitamin B5
22.7%1.14mg
Pantothenic acid
1.02 mgvs1.14 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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27%0.35mg
Vitamin B6
26.7%0.35mg
Pyridoxine
0.35 mgvs0.35 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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9.86%2.96μg
Vitamin B7
NA
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
31.3%125μg
Folates and Folic Acid
41.7 μgvs125 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
197%177mg
Ascorbic acid
26.4 mgvs177 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
10.3%1.55mg
Tocopherols and Tocotrienols
NA mgvs1.55 mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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NA
Vitamin K
168%202μg
Phytomenadione or phylloquinone
NA μgvs202 μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

7.34%73.4mg
Calcium
9.33%93mg
73.4 mgvs93 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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39%0.35mg
Copper
11%0.097mg
0.35 mgvs0.097 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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13%1.05mg
Iron
18%1.45mg
1.05 mgvs1.45 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
18%0.42mg
1.3 mgvs0.42 mg
Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

Find Vegetables rich in Manganese
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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12.8%89.3mg
Phosphorus
18.7%131mg
89.3 mgvs131 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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21.3%724mg
Potassium
18.4%627mg
724 mgvs627 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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2.16%1.2μg
Selenium
9.02%4.96μg
1.2 μgvs4.96 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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0.79%12mg
Sodium
4.37%65.5mg
12 mgvs65.5 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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5.6%0.62mg
Zinc
7.4%0.81mg
0.62 mgvs0.81 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 Broccoli:
Comparing minerals per 7 ounces for Frozen Sweet Potato vs Broccoli:
Comparison of macro-nutrients per 7 ounces:



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