Compare Foods

Sign in
Menu
Select from foods

Comparing Nutrients in 14 ounces Baked Frozen Sweet PotatoVS Boiled Broccoli

Macros Ratio

Protein Fat Carbs

Baked Frozen Sweet Potato
7%
1%
92%
Boiled Broccoli
23%
9%
68%
14 oz ▼

Macro Nutrients

13.7%397kcal
Energy
4.8%139kcal
397 kcalvs139 kcal
Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

Find Vegetables rich in Energy
0.49%0.48g
Fat
1.68%1.63g
0.48 gvs1.63 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

Find Vegetables rich in Fat
0.31%0.099g
Saturated Fat
0.98%0.31g
0.099 gvs0.31 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

Find Vegetables rich in Saturated Fat
1.74%0.028g
Omega 3
29.5%0.47g
0.028 gvs0.47 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

Find Vegetables rich in Omega 3
0.98%0.17g
Omega 6
1.2%0.2g
0.17 gvs0.2 g
Recommended Dietary Allowance is 17g per day for Men 19-50 years .

Find Vegetables rich in Omega 6
0%0mg
Cholesterol
0%0mg
0 mgvs0 mg
Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

Find Vegetables rich in Cholesterol
71.4%93g
Carbohydrate
22%28.5g
93 gvs28.5 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

Find Vegetables rich in Carbohydrate
50.2%36.4g
Sugars
7.6%5.5g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
36.4 gvs5.5 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

Find Vegetables rich in Sugars
NA
Fructose
4.05%2.94g
≤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 gvs2.94 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

Find Vegetables rich in Fructose
NA
Glucose
%1.94g
NA gvs1.94 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

Find Vegetables rich in Glucose
NA
Sucrose
%0.32g
NA gvs0.32 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

Find Vegetables rich in Sucrose
19%7.14g
Fiber
34.5%13g
7.14 gvs13 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

Find Vegetables rich in Fiber
12%6.8g
Protein
17%9.45g
6.8 gvs9.45 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

Find Vegetables rich in Protein Buy premium vegan protein powder

Vitamins

460%4140μg
Vitamin A
34%306μg
RAE, retinol activity equivalents
4140 μgvs306 μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

Find Vegetables rich in Vitamin A Buy Preformed Vegan Vitamin A
22%0.26mg
Vitamin B1
21%0.25mg
Thiamine
0.26 mgvs0.25 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

Find Vegetables rich in Vitamin B1 Buy Vegan Vitamin B1
17%0.22mg
Vitamin B2
37.6%0.49mg
Riboflavin
0.22 mgvs0.49 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

Find Vegetables rich in Vitamin B2 Buy Vegan Vitamin B2
13.8%2.2mg
Vitamin B3
13.7%2.2mg
Niacin, nicotinic acid, niacinamide
2.2 mgvs2.2 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

Find Vegetables rich in Vitamin B3 Buy Nutritional Yeast naturally rich in vitamin B3
44.5%2.22mg
Vitamin B5
49%2.44mg
Pantothenic acid
2.22 mgvs2.44 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

Find Vegetables rich in Vitamin B5 Buy Nutritional Yeast naturally rich in vitamin B5
56.8%0.74mg
Vitamin B6
61%0.79mg
Pyridoxine
0.74 mgvs0.79 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

Find Vegetables rich in Vitamin B6
20.6%6.2μg
Vitamin B7
NA
Biotin
6.2 μgvsNA μg
Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

Find Vegetables rich in Vitamin B7
22%87.3μg
Vitamin B9
107%429μg
Folates and Folic Acid
87.3 μgvs429 μg
Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

Find Vegetables rich in Vitamin B9
0%0μg
Vitamin B12
0%0μg
Cobalamin
0 μgvs0 μg
Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

Find Vegetables rich in Vitamin B12 Buy Vegan Vitamin B12
40%36mg
Vitamin C
286%258mg
Ascorbic acid
36 mgvs258 mg
Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

Find Vegetables rich in Vitamin C
0%0IU
Vitamin D
0%0IU
Calciferol, cholecalciferol, ergocalciferol
0 IUvs0 IU
Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

Find Vegetables rich in Vitamin D Buy Vegan Vitamin D
20.4%3.06mg
Vitamin E
38.4%5.75mg
Tocopherols and Tocotrienols
3.06 mgvs5.75 mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

Find Vegetables rich in Vitamin E
8.27%9.92μg
Vitamin K
467%560μg
Phytomenadione or phylloquinone
9.92 μgvs560 μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

Find Vegetables rich in Vitamin K

Minerals

14%139mg
Calcium
16%159mg
139 mgvs159 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

Find Vegetables rich in Calcium
80.7%0.73mg
Copper
27%0.24mg
0.73 mgvs0.24 mg
Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

Find Vegetables rich in Copper
NA
Fluoride
0.4%16μg
Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
NA μgvs16 μg
Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

Find Vegetables rich in Fluoride
26.8%2.14mg
Iron
33.2%2.66mg
2.14 mgvs2.66 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

Find Vegetables rich in Iron
20%83.3mg
Magnesium
20%83.3mg
83.3 mgvs83.3 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

Find Vegetables rich in Magnesium
115%2.64mg
Manganese
33.5%0.77mg
2.64 mgvs0.77 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 .

Find Vegetables rich in Molybdenum
25%175mg
Phosphorus
38%266mg
175 mgvs266 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

Find Vegetables rich in Phosphorus
44%1496mg
Potassium
34.2%1163mg
1496 mgvs1163 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

Find Vegetables rich in Potassium
4.33%2.4μg
Selenium
11.5%6.35μg
2.4 μgvs6.35 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

Find Vegetables rich in Selenium
2.1%31.8mg
Sodium
11%163mg
31.8 mgvs163 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

Find Vegetables rich in Sodium
11%1.2mg
Zinc
16.2%1.8mg
1.2 mgvs1.8 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

Find Vegetables rich in Zinc
7.9%293g
Water
9.57%354g
293 gvs354 g
Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

Find Vegetables rich in Water
Lets compare vitamin content per 14 ounces of Baked Frozen Sweet Potato vs Boiled Broccoli:
Comparing minerals per 14 ounces for Baked Frozen Sweet Potato vs Boiled Broccoli:
Comparison of macro-nutrients per 14 ounces:



Compare more foods per 14 oz: