Comparing Nutrients in 300 calories Boiled Sweet Potato no SkinVS Broccoli

Weight per 300 calories

Boiled Sweet Potato no Skin

395g

Broccoli

882g

Boiled Sweet Potato no Skin has 2.2 times more energy per 100g than Broccoli. It has average energy density when compared to other foods. Raw Broccoli having low energy density.

Which food has more nutrients per 300 calories - Boiled Sweet Potato no Skin or Broccoli?

Macros Ratio

Protein Fat Carbs

Boiled Sweet Potato no Skin

91%

Broccoli

27%

65%

300 kcal ▼

Macro Nutrients

Boiled Sweet Potato no Skinvs Broccoli

10.3%300kcal

Energy

10.3%300kcal

300 kcalvs300 kcal

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

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0.57%0.55g

Fat

3.37%3.26g

0.55 gvs3.26 g

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

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0.38%0.12g

Saturated Fat

3.14%1g

0.12 gvs1 g

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

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0%0g

Omega 3

34.7%0.56g

0 gvs0.56 g

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

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1.4%0.24g

Omega 6

2.54%0.43g

0.24 gvs0.43 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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54%70g

Carbohydrate

45%58.6g

70 gvs58.6 g

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

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31.3%22.7g

Sugars

20.7%15g

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

22.7 gvs15 g

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

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2.34%1.7g

Fructose

8.28%6g

≤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]

1.7 gvs6 g

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

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%2.13g

Glucose

%4.32g

2.13 gvs4.32 g

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

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%5.64g

Sucrose

%0.88g

5.64 gvs0.88 g

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

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26%9.87g

Fiber

60.4%23g

9.87 gvs23 g

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

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9.66%5.4g

Protein

44.4%25g

5.4 gvs25 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

345%3107μg

Vitamin A

30.4%274μg

RAE, retinol activity equivalents

3107 μgvs274 μg

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

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18.4%0.22mg

Vitamin B1

52.2%0.63mg

Thiamine

0.22 mgvs0.63 mg

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

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14.3%0.19mg

Vitamin B2

79.4%1.03mg

Riboflavin

0.19 mgvs1.03 mg

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

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13.3%2.12mg

Vitamin B3

35.2%5.64mg

Niacin, nicotinic acid, niacinamide

2.12 mgvs5.64 mg

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

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46%2.3mg

Vitamin B5

101%5.06mg

Pantothenic acid

2.3 mgvs5.06 mg

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

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50%0.65mg

Vitamin B6

119%1.54mg

Pyridoxine

0.65 mgvs1.54 mg

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

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18%5.45μg

Vitamin B7

Biotin

5.45 μgvsNA μg

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

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5.92%23.7μg

Vitamin B9

139%556μg

Folates and Folic Acid

23.7 μgvs556 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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56%50.5mg

Vitamin C

875%787mg

Ascorbic acid

50.5 mgvs787 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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24.7%3.7mg

Vitamin E

46%6.9mg

Tocopherols and Tocotrienols

3.7 mgvs6.9 mg

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

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6.9%8.3μg

Vitamin K

747%896μg

Phytomenadione or phylloquinone

8.3 μgvs896 μg

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

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Minerals

Boiled Sweet Potato no Skinvs Broccoli

10.7%107mg

Calcium

41.5%415mg

107 mgvs415 mg

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

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41.2%0.37mg

Copper

48%0.43mg

0.37 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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35.5%2.84mg

Iron

80.5%6.44mg

2.84 mgvs6.44 mg

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

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17%71mg

Magnesium

44%185mg

71 mgvs185 mg

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

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45.7%1.05mg

Manganese

80.6%1.85mg

1.05 mgvs1.85 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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18%126mg

Phosphorus

83%582mg

126 mgvs582 mg

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

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26.7%908mg

Potassium

82%2788mg

908 mgvs2788 mg

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

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1.44%0.79μg

Selenium

40%22μg

0.79 μgvs22 μg

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

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7.1%107mg

Sodium

19.4%291mg

107 mgvs291 mg

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

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7.18%0.79mg

Zinc

33%3.6mg

0.79 mgvs3.6 mg

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

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8.55%316g

Water

21.3%788g

316 gvs788 g

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

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Lets compare vitamin content per 300 calories of Boiled Sweet Potato no Skin vs Broccoli:

Boiled Sweet Potato without Skin has 11.4 times more Vitamin A than Raw Broccoli.
While Raw Broccoli contains 2.8 times more Vitamin B1, 5.6 times more Vitamin B2, 2.7 times more Vitamin B3, 2.2 times more Vitamin B5, 2.4 times more Vitamin B6, 23.5 times more Vitamin B9, 15.6 times more Vitamin C, 1.9 times more Vitamin E and 108.1 times more Vitamin K than Boiled Sweet Potato without Skin.
Both Boiled Sweet Potato without Skin as well as Raw Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Boiled Sweet Potato no Skin vs Broccoli:

Raw Broccoli contains 3.9 times more Calcium, 2.3 times more Iron, 2.6 times more Magnesium, 1.8 times more Manganese, 4.6 times more Phosphorus, 3.1 times more Potassium, 27.9 times more Selenium, 2.7 times more Sodium, 4.6 times more Zinc and 2.5 times more Water than Boiled Sweet Potato without Skin.
Both Boiled Sweet Potato without Skin and Raw Broccoli have similar amounts of Copper per 300 kcal.

Comparison of macro-nutrients per 300 calories:

Boiled Sweet Potato without Skin has 1.5 times more Sugars than Raw Broccoli.
While Raw Broccoli contains 5.9 times more Fat, 8.2 times more Saturated Fat, more Omega 3, 3.5 times more Fructose, 2.3 times more Fiber and 4.6 times more Protein than Boiled Sweet Potato without Skin.
Both Boiled Sweet Potato without Skin and Raw Broccoli have similar amounts of Energy and Carbohydrate per 300 kcal.
Both Boiled Sweet Potato without Skin as well as Raw Broccoli have insufficient amounts of Omega 6, Cholesterol, Glucose and Sucrose in 300 kcal.

Compare more foods per 300 kcal:

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 300 calories Boiled Sweet Potato no SkinVS Broccoli

Weight per 300 calories

Which food has more nutrients per 300 calories - Boiled Sweet Potato no Skin or Broccoli?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: