Comparing Nutrients in 500 calories Boiled Sweet Potato no SkinVS Frozen Chopped Broccoli

Weight per 500 calories

Boiled Sweet Potato no Skin

658g

Frozen Chopped Broccoli

1923g

Boiled Sweet Potato no Skin has 2.9 times more energy per 100g than Frozen Chopped Broccoli. It has average energy density when compared to other foods. Frozen Chopped Broccoli, Unprepared having very low energy density.

Which food has more nutrients per 500 calories - Boiled Sweet Potato no Skin or Frozen Chopped Broccoli?

Macros Ratio

Protein Fat Carbs

Boiled Sweet Potato no Skin

91%

Frozen Chopped Broccoli

34%

58%

500 kcal ▼

Macro Nutrients

Boiled Sweet Potato no Skinvs Frozen Chopped Broccoli

17.2%500kcal

Energy

17.2%500kcal

500 kcalvs500 kcal

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

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0.95%0.92g

Fat

5.75%5.58g

0.92 gvs5.58 g

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

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0.64%0.2g

Saturated Fat

2.64%0.85g

0.2 gvs0.85 g

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

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0%0g

Omega 3

126%2g

0 gvs2 g

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

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2.36%0.4g

Omega 6

3.5%0.6g

0.4 gvs0.6 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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89.7%117g

Carbohydrate

70.7%92g

117 gvs92 g

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

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52%37.8g

Sugars

36%26g

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

37.8 gvs26 g

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

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3.9%2.83g

Fructose

22%16g

≤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]

2.83 gvs16 g

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

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%3.55g

Glucose

%14.4g

3.55 gvs14.4 g

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

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%9.4g

Sucrose

9.4 gvsNA g

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

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43.3%16.4g

Fiber

152%57.7g

16.4 gvs57.7 g

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

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16%9g

Protein

96%54g

9 gvs54 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

575%5178μg

Vitamin A

111%1000μg

RAE, retinol activity equivalents

5178 μgvs1000 μg

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

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30.7%0.37mg

Vitamin B1

85%1mg

Thiamine

0.37 mgvs1 mg

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

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23.8%0.31mg

Vitamin B2

142%1.85mg

Riboflavin

0.31 mgvs1.85 mg

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

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22%3.54mg

Vitamin B3

56.5%9.04mg

Niacin, nicotinic acid, niacinamide

3.54 mgvs9.04 mg

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

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76.4%3.82mg

Vitamin B5

107%5.37mg

Pantothenic acid

3.82 mgvs5.37 mg

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

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83.5%1.1mg

Vitamin B6

192%2.5mg

Pyridoxine

1.1 mgvs2.5 mg

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

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30.3%9.08μg

Vitamin B7

Biotin

9.08 μgvsNA μg

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

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9.87%39.5μg

Vitamin B9

322%1288μg

Folates and Folic Acid

39.5 μgvs1288 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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94%84.2mg

Vitamin C

1205%1085mg

Ascorbic acid

84.2 mgvs1085 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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41.2%6.2mg

Vitamin E

156%23.5mg

Tocopherols and Tocotrienols

6.2 mgvs23.5 mg

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

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11.5%14μg

Vitamin K

1300%1560μg

Phytomenadione or phylloquinone

14 μgvs1560 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

17.8%178mg

Calcium

108%1077mg

178 mgvs1077 mg

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

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68.7%0.62mg

Copper

81%0.73mg

0.62 mgvs0.73 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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59.2%4.74mg

Iron

195%15.6mg

4.74 mgvs15.6 mg

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

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28%118mg

Magnesium

82.4%346mg

118 mgvs346 mg

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

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76%1.75mg

Manganese

246%5.65mg

1.75 mgvs5.65 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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30%211mg

Phosphorus

137%962mg

211 mgvs962 mg

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

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44.5%1513mg

Potassium

120%4077mg

1513 mgvs4077 mg

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

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2.4%1.3μg

Selenium

98%54μg

1.3 μgvs54 μg

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

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12%178mg

Sodium

30.8%462mg

178 mgvs462 mg

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

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12%1.3mg

Zinc

84%9.23mg

1.3 mgvs9.23 mg

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

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14.2%527g

Water

47.5%1759g

527 gvs1759 g

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

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Lets compare vitamin content per 500 calories of Boiled Sweet Potato no Skin vs Frozen Chopped Broccoli:

Boiled Sweet Potato without Skin has 5.2 times more Vitamin A than Frozen Chopped Broccoli, Unprepared.
While Frozen Chopped Broccoli, Unprepared contains 2.8 times more Vitamin B1, 6 times more Vitamin B2, 2.6 times more Vitamin B3, 1.4 times more Vitamin B5, 2.3 times more Vitamin B6, 32.6 times more Vitamin B9, 12.9 times more Vitamin C, 3.8 times more Vitamin E and 112.9 times more Vitamin K than Boiled Sweet Potato without Skin.
Both Boiled Sweet Potato without Skin as well as Frozen Chopped Broccoli, Unprepared have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Boiled Sweet Potato no Skin vs Frozen Chopped Broccoli:

Frozen Chopped Broccoli, Unprepared contains 6.1 times more Calcium, 3.3 times more Iron, 2.9 times more Magnesium, 3.2 times more Manganese, 4.6 times more Phosphorus, 2.7 times more Potassium, 40.9 times more Selenium, 2.6 times more Sodium, 7 times more Zinc and 3.3 times more Water than Boiled Sweet Potato without Skin.
Both Boiled Sweet Potato without Skin and Frozen Chopped Broccoli, Unprepared have similar amounts of Copper per 500 kcal.

Comparison of macro-nutrients per 500 calories:

Boiled Sweet Potato without Skin has 1.3 times more Carbohydrate and 1.5 times more Sugars than Frozen Chopped Broccoli, Unprepared.
While Frozen Chopped Broccoli, Unprepared contains 6.1 times more Fat, more Omega 3, 5.6 times more Fructose, 3.5 times more Fiber and 6 times more Protein than Boiled Sweet Potato without Skin.
Both Boiled Sweet Potato without Skin and Frozen Chopped Broccoli, Unprepared have similar amounts of Energy per 500 kcal.
Both Boiled Sweet Potato without Skin as well as Frozen Chopped Broccoli, Unprepared have insufficient amounts of Omega 6, Cholesterol, Glucose and Sucrose in 500 kcal.

Compare more foods per 500 kcal:

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 500 calories Boiled Sweet Potato no SkinVS Frozen Chopped Broccoli

Weight per 500 calories

Which food has more nutrients per 500 calories - Boiled Sweet Potato no Skin or Frozen Chopped Broccoli?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: