Comparing Nutrients in 100 grams Boiled Sweet Potato no SkinVS Frozen Chopped Broccoli

Macros Ratio

Protein Fat Carbs

Boiled Sweet Potato no Skin

91%

Frozen Chopped Broccoli

34%

58%

100 g ▼

Macro Nutrients

Boiled Sweet Potato no Skinvs Frozen Chopped Broccoli

2.62%76kcal

Energy

0.9%26kcal

76 kcalvs26 kcal

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

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0.14%0.14g

Fat

0.3%0.29g

0.14 gvs0.29 g

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

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0.097%0.031g

Saturated Fat

0.14%0.044g

0.031 gvs0.044 g

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

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0%0g

Omega 3

6.56%0.11g

0 gvs0.11 g

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

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0.36%0.061g

Omega 6

0.18%0.031g

0.061 gvs0.031 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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13.6%17.7g

Carbohydrate

3.68%4.8g

17.7 gvs4.8 g

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

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7.9%5.74g

Sugars

1.86%1.35g

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

5.74 gvs1.35 g

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

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0.59%0.43g

Fructose

1.14%0.83g

≤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]

0.43 gvs0.83 g

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

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%0.54g

Glucose

%0.75g

0.54 gvs0.75 g

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

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%1.43g

Sucrose

1.43 gvsNA g

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

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6.58%2.5g

Fiber

7.9%3g

2.5 gvs3 g

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

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2.45%1.37g

Protein

5%2.8g

1.37 gvs2.8 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

87.4%787μg

Vitamin A

5.78%52μg

RAE, retinol activity equivalents

787 μgvs52 μg

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

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4.67%0.056mg

Vitamin B1

4.4%0.053mg

Thiamine

0.056 mgvs0.053 mg

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

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3.6%0.047mg

Vitamin B2

7.4%0.096mg

Riboflavin

0.047 mgvs0.096 mg

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

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3.36%0.54mg

Vitamin B3

2.94%0.47mg

Niacin, nicotinic acid, niacinamide

0.54 mgvs0.47 mg

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

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11.6%0.58mg

Vitamin B5

5.6%0.28mg

Pantothenic acid

0.58 mgvs0.28 mg

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

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12.7%0.17mg

Vitamin B6

10%0.13mg

Pyridoxine

0.17 mgvs0.13 mg

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

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4.6%1.38μg

Vitamin B7

Biotin

1.38 μgvsNA μg

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

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1.5%6μg

Vitamin B9

16.8%67μg

Folates and Folic Acid

6 μgvs67 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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14.2%13mg

Vitamin C

62.7%56.4mg

Ascorbic acid

13 mgvs56.4 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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6.27%0.94mg

Vitamin E

8.13%1.22mg

Tocopherols and Tocotrienols

0.94 mgvs1.22 mg

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

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1.75%2.1μg

Vitamin K

67.6%81μg

Phytomenadione or phylloquinone

2.1 μgvs81 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

2.7%27mg

Calcium

5.6%56mg

27 mgvs56 mg

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

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10.4%0.094mg

Copper

4.22%0.038mg

0.094 mgvs0.038 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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9%0.72mg

Iron

10%0.81mg

0.72 mgvs0.81 mg

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

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4.3%18mg

Magnesium

4.3%18mg

18 mgvs18 mg

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

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11.6%0.27mg

Manganese

12.8%0.29mg

0.27 mgvs0.29 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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4.57%32mg

Phosphorus

7.14%50mg

32 mgvs50 mg

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

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6.76%230mg

Potassium

6.24%212mg

230 mgvs212 mg

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

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0.36%0.2μg

Selenium

5.1%2.8μg

0.2 μgvs2.8 μg

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

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1.8%27mg

Sodium

1.6%24mg

27 mgvs24 mg

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

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1.8%0.2mg

Zinc

4.36%0.48mg

0.2 mgvs0.48 mg

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

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2.17%80g

Water

2.47%91g

80 gvs91 g

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

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Lets compare vitamin content per 100 grams 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 100 g.
Both Boiled Sweet Potato without Skin as well as Frozen Chopped Broccoli, Unprepared have insufficient amounts of Vitamin B12 and Vitamin D in 100 g.

Comparing minerals per 100 grams 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 100 g.

Comparison of macro-nutrients per 100 grams:

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 100 g.
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 100 g.

Compare more foods per 100 g:

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 100 grams Boiled Sweet Potato no SkinVS Frozen Chopped Broccoli

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 100 g: