Comparing Nutrients in 5 ounces Boiled Sweet Potato no SkinVS Frozen Chopped Broccoli

Macros Ratio

Protein Fat Carbs

Boiled Sweet Potato no Skin

91%

Frozen Chopped Broccoli

34%

58%

5 oz ▼

Macro Nutrients

Boiled Sweet Potato no Skinvs Frozen Chopped Broccoli

3.7%108kcal

Energy

1.27%37kcal

108 kcalvs37 kcal

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

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0.2%0.2g

Fat

0.42%0.41g

0.2 gvs0.41 g

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

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0.14%0.044g

Saturated Fat

0.19%0.062g

0.044 gvs0.062 g

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

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0%0g

Omega 3

9.3%0.15g

0 gvs0.15 g

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

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0.51%0.086g

Omega 6

0.26%0.044g

0.086 gvs0.044 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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19.3%25g

Carbohydrate

5.2%6.78g

25 gvs6.78 g

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

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11.2%8.14g

Sugars

2.64%1.9g

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

8.14 gvs1.9 g

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

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0.84%0.61g

Fructose

1.62%1.18g

≤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]

0.61 gvs1.18 g

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

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%0.77g

Glucose

%1.06g

0.77 gvs1.06 g

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

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%2.03g

Sucrose

2.03 gvsNA g

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

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9.33%3.54g

Fiber

11%4.25g

3.54 gvs4.25 g

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

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3.47%1.94g

Protein

7.1%4g

1.94 gvs4 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

124%1116μg

Vitamin A

8.2%73.7μg

RAE, retinol activity equivalents

1116 μgvs73.7 μg

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

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6.6%0.079mg

Vitamin B1

6.26%0.075mg

Thiamine

0.079 mgvs0.075 mg

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

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5.12%0.067mg

Vitamin B2

10.5%0.14mg

Riboflavin

0.067 mgvs0.14 mg

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

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4.77%0.76mg

Vitamin B3

4.16%0.67mg

Niacin, nicotinic acid, niacinamide

0.76 mgvs0.67 mg

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

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16.5%0.82mg

Vitamin B5

7.9%0.4mg

Pantothenic acid

0.82 mgvs0.4 mg

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

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18%0.23mg

Vitamin B6

14%0.18mg

Pyridoxine

0.23 mgvs0.18 mg

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

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6.52%1.96μg

Vitamin B7

Biotin

1.96 μgvsNA μg

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

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2.13%8.5μg

Vitamin B9

23.7%95μg

Folates and Folic Acid

8.5 μgvs95 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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20%18mg

Vitamin C

89%80mg

Ascorbic acid

18 mgvs80 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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8.9%1.33mg

Vitamin E

11.5%1.73mg

Tocopherols and Tocotrienols

1.33 mgvs1.73 mg

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

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2.5%2.98μg

Vitamin K

96%115μg

Phytomenadione or phylloquinone

2.98 μgvs115 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

3.83%38.3mg

Calcium

7.94%79.4mg

38.3 mgvs79.4 mg

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

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15%0.13mg

Copper

6%0.054mg

0.13 mgvs0.054 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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12.8%1.02mg

Iron

14.4%1.15mg

1.02 mgvs1.15 mg

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

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6.07%25.5mg

Magnesium

6.07%25.5mg

25.5 mgvs25.5 mg

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

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16.4%0.38mg

Manganese

18%0.42mg

0.38 mgvs0.42 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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6.48%45.4mg

Phosphorus

10%71mg

45.4 mgvs71 mg

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

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9.6%326mg

Potassium

8.84%301mg

326 mgvs301 mg

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

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0.52%0.28μg

Selenium

7.2%3.97μg

0.28 μgvs3.97 μg

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

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2.55%38.3mg

Sodium

2.27%34mg

38.3 mgvs34 mg

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

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2.58%0.28mg

Zinc

6.2%0.68mg

0.28 mgvs0.68 mg

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

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3.07%114g

Water

3.5%130g

114 gvs130 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 Sweet Potato no Skin vs Frozen Chopped Broccoli:

Boiled Sweet Potato without Skin has 15.1 times more Vitamin A, 2.1 times more Vitamin B5 and 1.3 times more Vitamin B6 than Frozen Chopped Broccoli, Unprepared.
While Frozen Chopped Broccoli, Unprepared contains 2 times more Vitamin B2, 11.2 times more Vitamin B9, 4.4 times more Vitamin C, 1.3 times more Vitamin E and 38.6 times more Vitamin K than Boiled Sweet Potato without Skin.
Both Boiled Sweet Potato without Skin and Frozen Chopped Broccoli, Unprepared have similar amounts of Vitamin B1 and Vitamin B3 per 5 oz.
Both Boiled Sweet Potato without Skin as well as Frozen Chopped Broccoli, Unprepared have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Boiled Sweet Potato no Skin vs Frozen Chopped Broccoli:

Boiled Sweet Potato without Skin has 2.5 times more Copper than Frozen Chopped Broccoli, Unprepared.
While Frozen Chopped Broccoli, Unprepared contains 2.1 times more Calcium, 1.6 times more Phosphorus, 14 times more Selenium and 2.4 times more Zinc than Boiled Sweet Potato without Skin.
Both Boiled Sweet Potato without Skin and Frozen Chopped Broccoli, Unprepared have similar amounts of Iron, Magnesium, Manganese, Potassium, Sodium and Water per 5 oz.

Comparison of macro-nutrients per 5 ounces:

Boiled Sweet Potato without Skin has 2.9 times more Energy, 3.7 times more Carbohydrate and 4.3 times more Sugars than Frozen Chopped Broccoli, Unprepared.
While Frozen Chopped Broccoli, Unprepared contains more Omega 3, 1.9 times more Fructose and 2.1 times more Protein than Boiled Sweet Potato without Skin.
Both Boiled Sweet Potato without Skin and Frozen Chopped Broccoli, Unprepared have similar amounts of Fiber per 5 oz.
Both Boiled Sweet Potato without Skin as well as Frozen Chopped Broccoli, Unprepared have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 5 oz.

Compare more foods per 5 oz:

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 5 ounces Boiled Sweet Potato no SkinVS Frozen Chopped Broccoli

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 5 oz: