Comparing Nutrients in 1 pound BroccoliVS Boiled Sweet Potato no Skin

Macros Ratio

Protein Fat Carbs

Broccoli

27%

65%

Boiled Sweet Potato no Skin

91%

1 lb ▼

Macro Nutrients

Broccolivs Boiled Sweet Potato no Skin

5.3%154kcal

Energy

12%345kcal

154 kcalvs345 kcal

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

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1.73%1.68g

Fat

0.65%0.64g

1.68 gvs0.64 g

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

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1.6%0.52g

Saturated Fat

0.44%0.14g

0.52 gvs0.14 g

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

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18%0.29g

Omega 3

0%0g

0.29 gvs0 g

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

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1.3%0.22g

Omega 6

1.63%0.28g

0.22 gvs0.28 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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23%30g

Carbohydrate

62%80.4g

30 gvs80.4 g

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

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10.6%7.7g

Sugars

36%26g

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

7.7 gvs26 g

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

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4.25%3.1g

Fructose

2.7%1.95g

≤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]

3.1 gvs1.95 g

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

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%2.22g

Glucose

%2.45g

2.22 gvs2.45 g

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

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%0.45g

Sucrose

%6.5g

0.45 gvs6.5 g

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

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31%11.8g

Fiber

30%11.3g

11.8 gvs11.3 g

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

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23%12.8g

Protein

11%6.2g

12.8 gvs6.2 g

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

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Vitamins

Broccolivs Boiled Sweet Potato no Skin

15.6%141μg

Vitamin A

397%3570μg

RAE, retinol activity equivalents

141 μgvs3570 μg

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

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27%0.32mg

Vitamin B1

21%0.25mg

Thiamine

0.32 mgvs0.25 mg

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

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41%0.53mg

Vitamin B2

16.4%0.21mg

Riboflavin

0.53 mgvs0.21 mg

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

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18%2.9mg

Vitamin B3

15.3%2.44mg

Niacin, nicotinic acid, niacinamide

2.9 mgvs2.44 mg

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

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52%2.6mg

Vitamin B5

52.7%2.64mg

Pantothenic acid

2.6 mgvs2.64 mg

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

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61%0.79mg

Vitamin B6

57.6%0.75mg

Pyridoxine

0.79 mgvs0.75 mg

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

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Vitamin B7

21%6.26μg

Biotin

NA μgvs6.26 μg

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

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71.4%286μg

Vitamin B9

6.8%27.2μg

Folates and Folic Acid

286 μgvs27.2 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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450%405mg

Vitamin C

64.5%58mg

Ascorbic acid

405 mgvs58 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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23.6%3.54mg

Vitamin E

28.4%4.26mg

Tocopherols and Tocotrienols

3.54 mgvs4.26 mg

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

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384%461μg

Vitamin K

7.94%9.53μg

Phytomenadione or phylloquinone

461 μgvs9.53 μg

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

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Minerals

Broccolivs Boiled Sweet Potato no Skin

21.3%213mg

Calcium

12.2%122mg

213 mgvs122 mg

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

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24.7%0.22mg

Copper

47.4%0.43mg

0.22 mgvs0.43 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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41.4%3.3mg

Iron

41%3.27mg

3.3 mgvs3.27 mg

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

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22.7%95mg

Magnesium

19.4%81.6mg

95 mgvs81.6 mg

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

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41.4%0.95mg

Manganese

52.5%1.2mg

0.95 mgvs1.2 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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42.8%299mg

Phosphorus

20.7%145mg

299 mgvs145 mg

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

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42%1433mg

Potassium

30.7%1043mg

1433 mgvs1043 mg

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

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20.6%11.3μg

Selenium

1.65%0.91μg

11.3 μgvs0.91 μg

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

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9.98%150mg

Sodium

8.16%122mg

150 mgvs122 mg

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

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17%1.86mg

Zinc

8.25%0.91mg

1.86 mgvs0.91 mg

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

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11%405g

Water

9.82%363g

405 gvs363 g

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

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Lets compare vitamin content per 1 pound of Broccoli vs Boiled Sweet Potato no Skin:

Raw Broccoli has 1.3 times more Vitamin B1, 2.5 times more Vitamin B2, 10.5 times more Vitamin B9, 7 times more Vitamin C and 48.4 times more Vitamin K than Boiled Sweet Potato without Skin.
While Boiled Sweet Potato without Skin contains 25.4 times more Vitamin A than Raw Broccoli.
Both Raw Broccoli and Boiled Sweet Potato without Skin have similar amounts of Vitamin B3, Vitamin B5, Vitamin B6 and Vitamin E per 1 lb.
Both Raw Broccoli as well as Boiled Sweet Potato without Skin have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Broccoli vs Boiled Sweet Potato no Skin:

Raw Broccoli has 1.7 times more Calcium, 2.1 times more Phosphorus, 1.4 times more Potassium, 12.5 times more Selenium, 1.2 times more Sodium and 2.1 times more Zinc than Boiled Sweet Potato without Skin.
While Boiled Sweet Potato without Skin contains 1.9 times more Copper and 1.3 times more Manganese than Raw Broccoli.
Both Raw Broccoli and Boiled Sweet Potato without Skin have similar amounts of Iron, Magnesium and Water per 1 lb.

Comparison of macro-nutrients per 1 pound:

Raw Broccoli has more Omega 3 and 2.1 times more Protein than Boiled Sweet Potato without Skin.
While Boiled Sweet Potato without Skin contains 2.2 times more Energy, 2.7 times more Carbohydrate and 3.4 times more Sugars than Raw Broccoli.
Both Raw Broccoli and Boiled Sweet Potato without Skin have similar amounts of Fiber per 1 lb.
Both Raw Broccoli as well as Boiled Sweet Potato without Skin have insufficient amounts of Fat, Omega 6, Cholesterol, Fructose, Glucose and Sucrose in 1 lb.

Compare more foods per 1 lb:

BroccoliVS Boiled BroccoliBoiled Sweet Potato no SkinVS Boiled BroccoliBroccoliVS Canned Sweet Potato, Vacuum PackBoiled Sweet Potato no SkinVS Canned Sweet Potato, Vacuum Pack

Compare Foods

Comparing Nutrients in 1 pound BroccoliVS Boiled Sweet Potato no Skin

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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