Comparing Nutrients in 1 kilogram Boiled Sweet Potato no SkinVS Frozen Chopped Broccoli

Macros Ratio

Protein Fat Carbs

Boiled Sweet Potato no Skin

91%

Frozen Chopped Broccoli

34%

58%

1 kg ▼

Macro Nutrients

Boiled Sweet Potato no Skinvs Frozen Chopped Broccoli

26.2%760kcal

Energy

8.97%260kcal

760 kcalvs260 kcal

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

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1.44%1.4g

Fat

3%2.9g

1.4 gvs2.9 g

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

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0.97%0.31g

Saturated Fat

1.38%0.44g

0.31 gvs0.44 g

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

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0%0g

Omega 3

65.6%1.05g

0 gvs1.05 g

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

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3.6%0.61g

Omega 6

1.82%0.31g

0.61 gvs0.31 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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136%177g

Carbohydrate

36.8%47.8g

177 gvs47.8 g

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

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79%57.4g

Sugars

18.6%13.5g

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

57.4 gvs13.5 g

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

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5.93%4.3g

Fructose

11.4%8.3g

≤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]

4.3 gvs8.3 g

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

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%5.4g

Glucose

%7.5g

5.4 gvs7.5 g

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

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%14.3g

Sucrose

14.3 gvsNA g

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

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65.8%25g

Fiber

79%30g

25 gvs30 g

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

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24.5%13.7g

Protein

50%28g

13.7 gvs28 g

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

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Vitamins

Boiled Sweet Potato no Skinvs Frozen Chopped Broccoli

874%7870μg

Vitamin A

57.8%520μg

RAE, retinol activity equivalents

7870 μgvs520 μg

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

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46.7%0.56mg

Vitamin B1

44%0.53mg

Thiamine

0.56 mgvs0.53 mg

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

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36%0.47mg

Vitamin B2

74%0.96mg

Riboflavin

0.47 mgvs0.96 mg

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

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33.6%5.38mg

Vitamin B3

29.4%4.7mg

Niacin, nicotinic acid, niacinamide

5.38 mgvs4.7 mg

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

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116%5.8mg

Vitamin B5

56%2.8mg

Pantothenic acid

5.8 mgvs2.8 mg

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

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127%1.65mg

Vitamin B6

100%1.3mg

Pyridoxine

1.65 mgvs1.3 mg

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

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46%14μg

Vitamin B7

Biotin

14 μgvsNA μg

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

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15%60μg

Vitamin B9

168%670μg

Folates and Folic Acid

60 μgvs670 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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142%128mg

Vitamin C

627%564mg

Ascorbic acid

128 mgvs564 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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62.7%9.4mg

Vitamin E

81.3%12mg

Tocopherols and Tocotrienols

9.4 mgvs12 mg

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

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17.5%21μg

Vitamin K

676%811μg

Phytomenadione or phylloquinone

21 μgvs811 μg

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

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Minerals

Boiled Sweet Potato no Skinvs Frozen Chopped Broccoli

27%270mg

Calcium

56%560mg

270 mgvs560 mg

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

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104%0.94mg

Copper

42.2%0.38mg

0.94 mgvs0.38 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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90%7.2mg

Iron

101%8.1mg

7.2 mgvs8.1 mg

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

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43%180mg

Magnesium

43%180mg

180 mgvs180 mg

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

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116%2.66mg

Manganese

128%2.94mg

2.66 mgvs2.94 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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45.7%320mg

Phosphorus

71.4%500mg

320 mgvs500 mg

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

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67.6%2300mg

Potassium

62.4%2120mg

2300 mgvs2120 mg

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

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3.64%2μg

Selenium

51%28μg

2 μgvs28 μg

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

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18%270mg

Sodium

16%240mg

270 mgvs240 mg

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

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18%2mg

Zinc

43.6%4.8mg

2 mgvs4.8 mg

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

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21.7%801g

Water

24.7%915g

801 gvs915 g

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

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Lets compare vitamin content per 1 kilogram of Boiled Sweet Potato no Skin vs Frozen Chopped Broccoli:

Boiled Sweet Potato without Skin has 15.1 times more Vitamin A, 2.1 times more Vitamin B5 and 1.3 times more Vitamin B6 than Frozen Chopped Broccoli, Unprepared.
While Frozen Chopped Broccoli, Unprepared contains 2 times more Vitamin B2, 11.2 times more Vitamin B9, 4.4 times more Vitamin C, 1.3 times more Vitamin E and 38.6 times more Vitamin K than Boiled Sweet Potato without Skin.
Both Boiled Sweet Potato without Skin and Frozen Chopped Broccoli, Unprepared have similar amounts of Vitamin B1 and Vitamin B3 per 1 kg.
Both Boiled Sweet Potato without Skin as well as Frozen Chopped Broccoli, Unprepared have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Boiled Sweet Potato no Skin vs Frozen Chopped Broccoli:

Boiled Sweet Potato without Skin has 2.5 times more Copper than Frozen Chopped Broccoli, Unprepared.
While Frozen Chopped Broccoli, Unprepared contains 2.1 times more Calcium, 1.6 times more Phosphorus, 14 times more Selenium and 2.4 times more Zinc than Boiled Sweet Potato without Skin.
Both Boiled Sweet Potato without Skin and Frozen Chopped Broccoli, Unprepared have similar amounts of Iron, Magnesium, Manganese, Potassium, Sodium and Water per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

Boiled Sweet Potato without Skin has 2.9 times more Energy, 3.7 times more Carbohydrate and 4.3 times more Sugars than Frozen Chopped Broccoli, Unprepared.
While Frozen Chopped Broccoli, Unprepared contains more Omega 3, 1.9 times more Fructose and 2.1 times more Protein than Boiled Sweet Potato without Skin.
Both Boiled Sweet Potato without Skin and Frozen Chopped Broccoli, Unprepared have similar amounts of Fiber per 1 kg.
Both Boiled Sweet Potato without Skin as well as Frozen Chopped Broccoli, Unprepared have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 kg.

Compare more foods per 1 kg:

Boiled Sweet Potato no SkinVS Canned Sweet Potato, Vacuum PackFrozen Chopped BroccoliVS Canned Sweet Potato, Vacuum PackBoiled Sweet Potato no SkinVS Cooked Chopped Frozen BroccoliFrozen Chopped BroccoliVS Cooked Chopped Frozen Broccoli

Compare Foods

Comparing Nutrients in 1 kilogram Boiled Sweet Potato no SkinVS Frozen Chopped Broccoli

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 1 kg: