Comparing Nutrients in 1 pound Boiled Sweet Potato no SkinVS Broccoli

Macros Ratio

Protein Fat Carbs

Boiled Sweet Potato no Skin

91%

Broccoli

27%

65%

1 lb ▼

Macro Nutrients

Boiled Sweet Potato no Skinvs Broccoli

12%345kcal

Energy

5.3%154kcal

345 kcalvs154 kcal

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

Find Vegetables rich in Energy

0.65%0.64g

Fat

1.73%1.68g

0.64 gvs1.68 g

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

Find Vegetables rich in Fat

0.44%0.14g

Saturated Fat

1.6%0.52g

0.14 gvs0.52 g

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

Find Vegetables rich in Saturated Fat

0%0g

Omega 3

18%0.29g

0 gvs0.29 g

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

Find Vegetables rich in Omega 3

1.63%0.28g

Omega 6

1.3%0.22g

0.28 gvs0.22 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

62%80.4g

Carbohydrate

23%30g

80.4 gvs30 g

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

Find Vegetables rich in Carbohydrate

36%26g

Sugars

10.6%7.7g

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

26 gvs7.7 g

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

Find Vegetables rich in Sugars

2.7%1.95g

Fructose

4.25%3.1g

≤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]

1.95 gvs3.1 g

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

Find Vegetables rich in Fructose

%2.45g

Glucose

%2.22g

2.45 gvs2.22 g

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

Find Vegetables rich in Glucose

%6.5g

Sucrose

%0.45g

6.5 gvs0.45 g

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

Find Vegetables rich in Sucrose

30%11.3g

Fiber

31%11.8g

11.3 gvs11.8 g

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

Find Vegetables rich in Fiber

11%6.2g

Protein

23%12.8g

6.2 gvs12.8 g

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

Find Vegetables rich in Protein Buy premium vegan protein powder

Vitamins

Boiled Sweet Potato no Skinvs Broccoli

397%3570μg

Vitamin A

15.6%141μg

RAE, retinol activity equivalents

3570 μgvs141 μg

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

Find Vegetables rich in Vitamin A Buy Preformed Vegan Vitamin A

21%0.25mg

Vitamin B1

27%0.32mg

Thiamine

0.25 mgvs0.32 mg

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

Find Vegetables rich in Vitamin B1 Buy Vegan Vitamin B1

16.4%0.21mg

Vitamin B2

41%0.53mg

Riboflavin

0.21 mgvs0.53 mg

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

Find Vegetables rich in Vitamin B2 Buy Vegan Vitamin B2

15.3%2.44mg

Vitamin B3

18%2.9mg

Niacin, nicotinic acid, niacinamide

2.44 mgvs2.9 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

52.7%2.64mg

Vitamin B5

52%2.6mg

Pantothenic acid

2.64 mgvs2.6 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

57.6%0.75mg

Vitamin B6

61%0.79mg

Pyridoxine

0.75 mgvs0.79 mg

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

Find Vegetables rich in Vitamin B6

21%6.26μg

Vitamin B7

Biotin

6.26 μgvsNA μg

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

Find Vegetables rich in Vitamin B7

6.8%27.2μg

Vitamin B9

71.4%286μg

Folates and Folic Acid

27.2 μgvs286 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

64.5%58mg

Vitamin C

450%405mg

Ascorbic acid

58 mgvs405 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

28.4%4.26mg

Vitamin E

23.6%3.54mg

Tocopherols and Tocotrienols

4.26 mgvs3.54 mg

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

Find Vegetables rich in Vitamin E

7.94%9.53μg

Vitamin K

384%461μg

Phytomenadione or phylloquinone

9.53 μgvs461 μg

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

Find Vegetables rich in Vitamin K

Minerals

Boiled Sweet Potato no Skinvs Broccoli

12.2%122mg

Calcium

21.3%213mg

122 mgvs213 mg

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

Find Vegetables rich in Calcium

47.4%0.43mg

Copper

24.7%0.22mg

0.43 mgvs0.22 mg

Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

Find Vegetables rich in Copper

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 .

Find Vegetables rich in Fluoride

41%3.27mg

Iron

41.4%3.3mg

3.27 mgvs3.3 mg

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

Find Vegetables rich in Iron

19.4%81.6mg

Magnesium

22.7%95mg

81.6 mgvs95 mg

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

Find Vegetables rich in Magnesium

52.5%1.2mg

Manganese

41.4%0.95mg

1.2 mgvs0.95 mg

Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

Find Vegetables rich in Manganese

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 .

Find Vegetables rich in Molybdenum

20.7%145mg

Phosphorus

42.8%299mg

145 mgvs299 mg

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

Find Vegetables rich in Phosphorus

30.7%1043mg

Potassium

42%1433mg

1043 mgvs1433 mg

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

Find Vegetables rich in Potassium

1.65%0.91μg

Selenium

20.6%11.3μg

0.91 μgvs11.3 μg

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

Find Vegetables rich in Selenium

8.16%122mg

Sodium

9.98%150mg

122 mgvs150 mg

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

Find Vegetables rich in Sodium

8.25%0.91mg

Zinc

17%1.86mg

0.91 mgvs1.86 mg

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

Find Vegetables rich in Zinc

9.82%363g

Water

11%405g

363 gvs405 g

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

Find Vegetables rich in Water

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

Boiled Sweet Potato without Skin has 25.4 times more Vitamin A and 1.2 times more Vitamin E than Raw Broccoli.
While Raw Broccoli contains 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.
Both Boiled Sweet Potato without Skin and Raw Broccoli have similar amounts of Vitamin B3, Vitamin B5 and Vitamin B6 per 1 lb.
Both Boiled Sweet Potato without Skin as well as Raw Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

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

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

Comparison of macro-nutrients per 1 pound:

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

Compare more foods per 1 lb:

Boiled Sweet Potato no SkinVS Canned Sweet Potato, Vacuum PackBroccoliVS Canned Sweet Potato, Vacuum PackBoiled Sweet Potato no SkinVS Boiled BroccoliBroccoliVS Boiled Broccoli

Compare Foods

Comparing Nutrients in 1 pound Boiled Sweet Potato no SkinVS Broccoli

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 1 lb: