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Compare Nutrients in 100 grams Frozen Sweet PotatoVS Broccoli

Macros Ratio

ProteinsFatsCarbs

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

Vitamins

100 g ▼RDA for Men 19-30 years ▼
Frozen Sweet PotatoBroccoli
Vitamin A
57.6%
3.44%
518 μg31 μgRecommended Dietary Allowance is 900μg per day for Men 19-30 years
Thiamine
5.83%
5.83%
0.07 mg0.07 mgRecommended Dietary Allowance is 1.2mg per day for Men 19-30 years
Vitamin B2
3.85%
9.23%
0.05 mg0.12 mgRecommended Dietary Allowance is 1.3mg per day for Men 19-30 years
Vitamin B3
3.75%
4%
0.6 mg0.64 mgRecommended Dietary Allowance is 16mg per day for Men 19-30 years
Vitamin B6
14%
14%
0.18 mg0.18 mgRecommended Dietary Allowance is 1.3mg per day for Men 19-30 years
Vitamin B12
0%
0%
0 μg0 μgRecommended Dietary Allowance is 2.4μg per day for Men 19-30 years
Vitamin C
14%
99%
13 mg89 mgRecommended Dietary Allowance is 90mg per day for Men 19-30 years
Vitamin D
0%
0%
0 IU0 IURecommended Dietary Allowance is 600IU per day for Men 19-30 years
Vitamin E
NA
5.2%
NA mg0.78 mgRecommended Dietary Allowance is 15mg per day for Men 19-30 years
Vitamin K
NA
85%
NA μg102 μgRecommended Dietary Allowance is 120μg per day for Men 19-30 years
Folate
5.25%
15.8%
21 μg63 μgRecommended Dietary Allowance is 400μg per day for Men 19-30 years

Minerals

100 g ▼RDA for Men 19-30 years ▼
Frozen Sweet PotatoBroccoli
Calcium
3.7%
4.7%
37 mg47 mgRecommended Dietary Allowance is 1000mg per day for Men 19-30 years
Copper
20%
5.56%
0.18 mg0.05 mgRecommended Dietary Allowance is 0.9mg per day for Men 19-30 years
Iron
6.63%
9.13%
0.53 mg0.73 mgRecommended Dietary Allowance is 8mg per day for Men 19-30 years
Magnesium
5.5%
5.25%
22 mg21 mgRecommended Dietary Allowance is 400mg per day for Men 19-30 years
Manganese
29%
9.13%
0.67 mg0.21 mgRecommended Dietary Allowance is 2.3mg per day for Men 19-30 years
Phosphorus
6.43%
9.43%
45 mg66 mgRecommended Dietary Allowance is 700mg per day for Men 19-30 years
Potassium
10.7%
9.3%
365 mg316 mgRecommended Dietary Allowance is 3400mg per day for Men 19-30 years
Selenium
1.1%
4.55%
0.6 μg2.5 μgRecommended Dietary Allowance is 55μg per day for Men 19-30 years
Sodium
0.4%
2.2%
6 mg33 mgRecommended Dietary Allowance is 1500mg per day for Men 19-30 years
Zinc
2.8%
3.73%
0.31 mg0.41 mgRecommended Dietary Allowance is 11mg per day for Men 19-30 years

Lets compare vitamin content per 100 grams of Frozen Sweet Potato vs Broccoli:
Frozen Sweet Potato, Unprepared has 16.7 times more Vitamin A than Raw Broccoli. While Raw Broccoli contains 2.4 times more Vitamin B2, 6.8 times more Vitamin C and 3 times more Folate than Frozen Sweet Potato, Unprepared. Both Frozen Sweet Potato, Unprepared and Raw Broccoli have similar amounts of Thiamine, Vitamin B3 and Vitamin B6 per 100 g.

Comparing minerals per 100 grams for Frozen Sweet Potato vs Broccoli:
Frozen Sweet Potato, Unprepared has 3.6 times more Copper and 3.2 times more Manganese than Raw Broccoli. While Raw Broccoli contains 1.3 times more Calcium, 1.4 times more Iron, 1.5 times more Phosphorus, 4.2 times more Selenium, 5.5 times more Sodium and 1.3 times more Zinc than Frozen Sweet Potato, Unprepared. Both Frozen Sweet Potato, Unprepared and Raw Broccoli have similar amounts of Magnesium and Potassium per 100 g.

Macro Nutrients

100 g ▼RDA for Men 19-30 years ▼
Frozen Sweet PotatoBroccoli
Energy
3.3%
1.17%
96 kcal34 kcalRecommended Dietary Allowance is 2900kcal per day for Men 19-30 years
Fat
0.19%
0.38%
0.18 g0.37 gRecommended Dietary Allowance is 97g per day for Men 19-30 years
Protein
3.04%
5.04%
1.7 g2.82 gRecommended Dietary Allowance is 56g per day for Men 19-30 years
Carbohydrate
17%
5.1%
22 g6.64 gRecommended Dietary Allowance is 130g per day for Men 19-30 years
Sugars
NA
2.34%
NA g1.7 gRecommended Dietary Allowance is 72.5g per day for Men 19-30 years
Fiber
4.47%
6.84%
1.7 g2.6 gRecommended Dietary Allowance is 38g per day for Men 19-30 years
Cholesterol
0%
0%
0 mg0 mgRecommended Dietary Allowance is 290mg per day for Men 19-30 years
Saturated Fat
0.13%
0.34%
0.04 g0.11 gRecommended Dietary Allowance is 32g per day for Men 19-30 years
Omega 3
0.63%
3.75%
0.01 g0.06 gRecommended Dietary Allowance is 1.6g per day for Men 19-30 years
Omega 6
0.41%
0.29%
0.07 g0.05 gRecommended Dietary Allowance is 17g per day for Men 19-30 years
Water
2.03%
2.4%
75 g89 gRecommended Dietary Allowance is 3700g per day for Men 19-30 years

Comparison of macro-nutrients per 100 grams:
Frozen Sweet Potato, Unprepared has 2.8 times more Energy and 3.3 times more Carbohydrate than Raw Broccoli. While Raw Broccoli contains 1.7 times more Protein, 1.5 times more Fiber and 6 times more Omega 3 than Frozen Sweet Potato, Unprepared. Both Frozen Sweet Potato, Unprepared and Raw Broccoli have similar amounts of Water per 100 g.Both Frozen Sweet Potato, Unprepared as well as Raw Broccoli have insufficient amounts of Fat and Omega 6 in 100 g.