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Compare Nutrients in 100 grams Boiled Sweet Potato no SkinVS Broccoli

Macros Ratio

ProteinsFatsCarbs

Boiled Sweet Potato no Skin
7%
2%
91%
Broccoli
33%
10%
57%

Vitamins

100gRDA for Men 19-30 years
Boiled Sweet Potato no SkinBroccoli
Vitamin A
87%
3.44%
787 μg31 μgRecommended Dietary Allowance is 900μg per day for Men 19-30 years
Thiamine
4.67%
5.9%
0.056 mg0.071 mgRecommended Dietary Allowance is 1.2mg per day for Men 19-30 years
Vitamin B2
3.6%
9%
0.047 mg0.117 mgRecommended Dietary Allowance is 1.3mg per day for Men 19-30 years
Vitamin B3
3.36%
4%
0.538 mg0.639 mgRecommended Dietary Allowance is 16mg per day for Men 19-30 years
Vitamin B6
12.7%
13%
0.165 mg0.175 mgRecommended Dietary Allowance is 1.3mg per day for Men 19-30 years
Vitamin B12
0%
0%
0 μg0 μgRecommended Dietary Allowance is 2.4μg per day for Men 19-30 years
Vitamin C
14%
99%
12.8 mg89.2 mgRecommended Dietary Allowance is 90mg per day for Men 19-30 years
Vitamin D
0%
0%
0 IU0 IURecommended Dietary Allowance is 600IU per day for Men 19-30 years
Vitamin E
6.27%
5.2%
0.94 mg0.78 mgRecommended Dietary Allowance is 15mg per day for Men 19-30 years
Vitamin K
1.75%
84.7%
2.1 μg101.6 μgRecommended Dietary Allowance is 120μg per day for Men 19-30 years
Folate
1.5%
15.8%
6 μg63 μgRecommended Dietary Allowance is 400μg per day for Men 19-30 years

Minerals

100gRDA for Men 19-30 years
Boiled Sweet Potato no SkinBroccoli
Calcium
2.7%
4.7%
27 mg47 mgRecommended Dietary Allowance is 1000mg per day for Men 19-30 years
Copper
10%
5.44%
0.094 mg0.049 mgRecommended Dietary Allowance is 0.9mg per day for Men 19-30 years
Fluoride
NA
NA
NA mgNA mgRecommended Dietary Allowance is 4mg per day for Men 19-30 years
Iron
9%
9.13%
0.72 mg0.73 mgRecommended Dietary Allowance is 8mg per day for Men 19-30 years
Magnesium
4.5%
5.25%
18 mg21 mgRecommended Dietary Allowance is 400mg per day for Men 19-30 years
Manganese
11.6%
9.13%
0.266 mg0.21 mgRecommended Dietary Allowance is 2.3mg per day for Men 19-30 years
Phosphorus
4.57%
9.43%
32 mg66 mgRecommended Dietary Allowance is 700mg per day for Men 19-30 years
Potassium
4.9%
6.72%
230 mg316 mgRecommended Dietary Allowance is 4700mg per day for Men 19-30 years
Selenium
0.36%
4.55%
0.2 μg2.5 μgRecommended Dietary Allowance is 55μg per day for Men 19-30 years
Sodium
1.8%
2.2%
27 mg33 mgRecommended Dietary Allowance is 1500mg per day for Men 19-30 years
Zinc
1.8%
3.73%
0.2 mg0.41 mgRecommended Dietary Allowance is 11mg per day for Men 19-30 years

Lets compare vitamin content per 100 grams of Boiled Sweet Potato no Skin vs Broccoli:
Boiled Sweet Potato without Skin has 25.4 times more Vitamin A and 1.2 times more Vitamin E than Raw Broccoli. While Raw Broccoli contains 1.3 times more Thiamine, 2.5 times more Vitamin B2, 7 times more Vitamin C, 48.4 times more Vitamin K and 10.5 times more Folate than Boiled Sweet Potato without Skin. Both Boiled Sweet Potato without Skin and Raw Broccoli have similar amounts of Vitamin B3 and Vitamin B6 per 100g.

Comparing minerals per 100 grams for Boiled Sweet Potato no Skin vs Broccoli:
Boiled Sweet Potato without Skin has 1.9 times more Copper and 1.3 times more Manganese than Raw Broccoli. While Raw Broccoli contains 1.7 times more Calcium, 2.1 times more Phosphorus, 1.4 times more Potassium, 12.5 times more Selenium and 2.1 times more Zinc than Boiled Sweet Potato without Skin. Both Boiled Sweet Potato without Skin and Raw Broccoli have similar amounts of Iron, Magnesium and Sodium per 100g.

Macro Nutrients

100gRDA for Men 19-30 years
Boiled Sweet Potato no SkinBroccoli
Fat
0.14%
0.38%
0.14 g0.37 gRecommended Dietary Allowance is 97g per day for Men 19-30 years
Protein
2.45%
5.04%
1.37 g2.82 gRecommended Dietary Allowance is 56g per day for Men 19-30 years
Carbohydrate
13.6%
5.1%
17.72 g6.64 gRecommended Dietary Allowance is 130g per day for Men 19-30 years
Energy
2.62%
1.17%
76 kcal34 kcalRecommended Dietary Allowance is 2900kcal per day for Men 19-30 years
Sugars
7.9%
2.34%
5.74 g1.7 gRecommended Dietary Allowance is 72.5g per day for Men 19-30 years
Fiber
6.58%
6.84%
2.5 g2.6 gRecommended Dietary Allowance is 38g per day for Men 19-30 years
Cholesterol
0%
0%
0 mg0 mgRecommended Dietary Allowance is 290mg per day for Men 19-30 years
Saturated Fat
0.1%
0.36%
0.031 g0.114 gRecommended Dietary Allowance is 32g per day for Men 19-30 years
Omega 3
0%
3.94%
0 g0.063 gRecommended Dietary Allowance is 1.6g per day for Men 19-30 years
Omega 6
0.36%
0.29%
0.061 g0.049 gRecommended Dietary Allowance is 17g per day for Men 19-30 years
Water
2.17%
2.4%
80.13 g89.3 gRecommended Dietary Allowance is 3700g per day for Men 19-30 years

Comparison of macro-nutrients per 100 grams:
Boiled Sweet Potato without Skin has 2.7 times more Carbohydrate, 2.2 times more Energy and 3.4 times more Sugars than Raw Broccoli. While Raw Broccoli contains 2.1 times more Protein than Boiled Sweet Potato without Skin. Both Boiled Sweet Potato without Skin and Raw Broccoli have similar amounts of Fiber and Water per 100g.Both Boiled Sweet Potato without Skin as well as Raw Broccoli have insufficient amounts of Fat and Omega 6 in 100g.