Comparing Nutrients in 5 ounces Boiled BroccoliVS Baked Sweet Potato

Macros Ratio

Protein Fat Carbs

Boiled Broccoli

23%

68%

Baked Sweet Potato

90%

5 oz ▼

Macro Nutrients

Boiled Broccolivs Baked Sweet Potato

1.7%49.6kcal

Energy

4.4%128kcal

49.6 kcalvs128 kcal

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

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0.6%0.58g

Fat

0.22%0.21g

0.58 gvs0.21 g

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

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0.35%0.11g

Saturated Fat

0.23%0.074g

0.11 gvs0.074 g

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

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10.5%0.17g

Omega 3

0.53%0.009g

0.17 gvs0.009 g

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

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0.43%0.072g

Omega 6

0.75%0.13g

0.072 gvs0.13 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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7.83%10g

Carbohydrate

22.6%29.4g

10 gvs29.4 g

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

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2.7%1.97g

Sugars

12.7%9.2g

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

1.97 gvs9.2 g

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

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1.45%1.05g

Fructose

0.98%0.71g

≤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]

1.05 gvs0.71 g

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

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%0.69g

Glucose

%0.81g

0.69 gvs0.81 g

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

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%0.11g

Sucrose

%3.23g

0.11 gvs3.23 g

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

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12.3%4.68g

Fiber

12.3%4.68g

4.68 gvs4.68 g

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

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6.02%3.37g

Protein

5.1%2.85g

3.37 gvs2.85 g

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

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Vitamins

Boiled Broccolivs Baked Sweet Potato

12%109μg

Vitamin A

151%1362μg

RAE, retinol activity equivalents

109 μgvs1362 μg

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

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7.44%0.089mg

Vitamin B1

12.6%0.15mg

Thiamine

0.089 mgvs0.15 mg

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

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13.4%0.17mg

Vitamin B2

11.6%0.15mg

Riboflavin

0.17 mgvs0.15 mg

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

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4.9%0.78mg

Vitamin B3

13%2.1mg

Niacin, nicotinic acid, niacinamide

0.78 mgvs2.1 mg

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

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17.5%0.87mg

Vitamin B5

25%1.25mg

Pantothenic acid

0.87 mgvs1.25 mg

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

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22%0.28mg

Vitamin B6

31%0.41mg

Pyridoxine

0.28 mgvs0.41 mg

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

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Vitamin B7

11.3%3.4μg

Biotin

NA μgvs3.4 μg

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

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38.3%153μg

Vitamin B9

2.13%8.5μg

Folates and Folic Acid

153 μgvs8.5 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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102%92mg

Vitamin C

31%27.8mg

Ascorbic acid

92 mgvs27.8 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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13.7%2.06mg

Vitamin E

6.7%1mg

Tocopherols and Tocotrienols

2.06 mgvs1 mg

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

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167%200μg

Vitamin K

2.7%3.26μg

Phytomenadione or phylloquinone

200 μgvs3.26 μg

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

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Minerals

Boiled Broccolivs Baked Sweet Potato

5.67%56.7mg

Calcium

5.4%54mg

56.7 mgvs54 mg

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

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9.6%0.086mg

Copper

25.4%0.23mg

0.086 mgvs0.23 mg

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

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0.14%5.67μg

Fluoride

Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]

5.67 μgvsNA μg

Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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12%0.95mg

Iron

12.2%0.98mg

0.95 mgvs0.98 mg

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

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7.1%29.8mg

Magnesium

9.1%38.3mg

29.8 mgvs38.3 mg

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

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12%0.27mg

Manganese

30.6%0.7mg

0.27 mgvs0.7 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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13.6%95mg

Phosphorus

11%76.5mg

95 mgvs76.5 mg

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

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12.2%415mg

Potassium

20%673mg

415 mgvs673 mg

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

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4.12%2.27μg

Selenium

0.52%0.28μg

2.27 μgvs0.28 μg

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

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3.87%58mg

Sodium

3.4%51mg

58 mgvs51 mg

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

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5.8%0.64mg

Zinc

4.12%0.45mg

0.64 mgvs0.45 mg

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

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3.4%127g

Water

2.9%107g

127 gvs107 g

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

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Lets compare vitamin content per 5 ounces of Boiled Broccoli vs Baked Sweet Potato:

Boiled and Drained Broccoli has 18 times more Vitamin B9, 3.3 times more Vitamin C, 2 times more Vitamin E and 61.3 times more Vitamin K than Sweet Potato Baked in skin, flesh only.
While Sweet Potato Baked in skin, flesh only contains 12.5 times more Vitamin A, 1.7 times more Vitamin B1, 2.7 times more Vitamin B3, 1.4 times more Vitamin B5 and 1.4 times more Vitamin B6 than Boiled and Drained Broccoli.
Both Boiled and Drained Broccoli and Sweet Potato Baked in skin, flesh only have similar amounts of Vitamin B2 per 5 oz.
Both Boiled and Drained Broccoli as well as Sweet Potato Baked in skin, flesh only have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Boiled Broccoli vs Baked Sweet Potato:

Boiled and Drained Broccoli has 1.2 times more Phosphorus, 8 times more Selenium and 1.4 times more Zinc than Sweet Potato Baked in skin, flesh only.
While Sweet Potato Baked in skin, flesh only contains 2.6 times more Copper, 1.3 times more Magnesium, 2.6 times more Manganese and 1.6 times more Potassium than Boiled and Drained Broccoli.
Both Boiled and Drained Broccoli and Sweet Potato Baked in skin, flesh only have similar amounts of Calcium, Iron, Sodium and Water per 5 oz.

Comparison of macro-nutrients per 5 ounces:

Boiled and Drained Broccoli has 19.8 times more Omega 3 and 1.5 times more Fructose than Sweet Potato Baked in skin, flesh only.
While Sweet Potato Baked in skin, flesh only contains 2.6 times more Energy, 2.9 times more Carbohydrate and 4.7 times more Sugars than Boiled and Drained Broccoli.
Both Boiled and Drained Broccoli and Sweet Potato Baked in skin, flesh only have similar amounts of Fiber and Protein per 5 oz.
Both Boiled and Drained Broccoli as well as Sweet Potato Baked in skin, flesh only have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 5 oz.

Compare more foods per 5 oz:

Boiled BroccoliVS Frozen Chopped BroccoliBaked Sweet PotatoVS Frozen Chopped BroccoliBoiled BroccoliVS Boiled Sweet Potato no SkinBaked Sweet PotatoVS Boiled Sweet Potato no Skin

Compare Foods

Comparing Nutrients in 5 ounces Boiled BroccoliVS Baked Sweet Potato

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 5 oz: