Comparing Nutrients in 100 calories Boiled Broccoli VS Cooked Sweet Potato, Baked In Skin, Flesh with Salt

Weight per 100 calories

• Boiled Broccoli: 286g
• Cooked Sweet Potato, Baked In Skin, Flesh with Salt: 111g

Cooked Sweet Potato, Baked In Skin, Flesh with Salt has 2.6 times more energy per unit of mass than Boiled and Drained Broccoli, which is average in comparison to other foods. Boiled Broccoli having low energy density.

Discover which food has more nutrients per 100 calories - Boiled Broccoli or Cooked Sweet Potato, Baked In Skin, Flesh with Salt?

Macros Ratio

	Protein	Fat	Carbs
Boiled Broccoli	23%	9%	68%
Cooked Sweet Potato, Baked In Skin, Flesh with Salt	9%	1%	90%

Macro Nutrients

	Boiled Broccoli	Cooked Sweet Potato, Baked In Skin, Flesh with Salt	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	1.2% 1.17g	0.17% 0.17g	97g per day for Men 19-50 years
Saturated Fat	0.71% 0.23g	0.18% 0.058g	32g per day for Men 19-50 years
Omega 3	21.3% 0.34g	0.42% 0.007g	1.6g per day for Men 19-50 years
Omega 6	0.86% 0.15g	0.59% 0.1g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	15.8% 20.5g	17.7% 23g	130g per day for Men 19-50 years
Sugars	5.48% 3.97g	9.93% 7.2g	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	2.9% 2.1g	0.77% 0.56g	72.5g per day for Men 19-50 years	≤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]
Glucose	% 1.4g	% 0.63g	g per day for Men 19-50 years
Sucrose	% 0.23g	% 2.53g	g per day for Men 19-50 years
Fiber	25% 9.43g	9.65% 3.67g	38g per day for Men 19-50 years
Protein	12% 6.8g	4% 2.23g	56g per day for Men 19-50 years

Vitamins

	Boiled Broccoli	Cooked Sweet Potato, Baked In Skin, Flesh with Salt	Recommended Dietary Allowance
Vitamin A	24.4% 220μg	119% 1068μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	15% 0.18mg	9.9% 0.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	27% 0.35mg	9.06% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.88% 1.58mg	10.3% 1.66mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	35% 1.76mg	19.6% 0.98mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	44% 0.57mg	24.4% 0.32mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	8.9% 2.67μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	77% 309μg	1.67% 6.67μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	206% 185mg	24% 21.8mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	27.6% 4.14mg	5.26% 0.79mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	336% 403μg	2.13% 2.56μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Broccoli	Cooked Sweet Potato, Baked In Skin, Flesh with Salt	Recommended Dietary Allowance
Calcium	11.4% 114mg	4.22% 42.2mg	1000mg per day for Men 19-50 years
Copper	19.4% 0.17mg	20% 0.18mg	0.9mg per day for Men 19-50 years
Fluoride	0.29% 11.4μg	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	24% 1.9mg	9.6% 0.77mg	8mg per day for Men 19-50 years
Magnesium	14.3% 60mg	7.14% 30mg	420mg per day for Men 19-50 years
Manganese	24% 0.55mg	24% 0.55mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	27.3% 191mg	8.57% 60mg	700mg per day for Men 19-50 years
Potassium	24.6% 837mg	15.5% 528mg	3400mg per day for Men 19-50 years
Selenium	8.3% 4.57μg	0.4% 0.22μg	55μg per day for Men 19-50 years
Sodium	7.8% 117mg	18.2% 273mg	1500mg per day for Men 19-50 years
Zinc	11.7% 1.3mg	3.23% 0.36mg	11mg per day for Men 19-50 years
Water	6.9% 255g	2.28% 84.2g	3700g per day for Men 19-50 years

Boiled Broccoli VS Cooked Sweet Potato, Baked In Skin, Flesh With Salt Nutrients Per 100 Kcal

Discover which food has more nutrients per 100 calories - Boiled Broccoli or Cooked Sweet Potato, Baked In Skin, Flesh with Salt?

Lets compare vitamin content per 100 calories of Boiled Broccoli vs Cooked Sweet Potato, Baked In Skin, Flesh with Salt:

• 100 calories of Boiled Broccoli have 1.5 times more Vitamin B1, 3 times more Vitamin B2, 1.8 times more Vitamin B5, 1.8 times more Vitamin B6, 46.3 times more Vitamin B9, 8.5 times more Vitamin C, 5.3 times more Vitamin E and 157.8 times more Vitamin K than Cooked Sweet Potato, Baked In Skin, Flesh with Salt.
• While 100 kcal of Cooked Sweet Potato, Baked In Skin, Flesh with Salt contain 4.9 times more Vitamin A than Boiled and Drained Broccoli.
• Both Boiled Broccoli and Cooked Sweet Potato, Baked In Skin, Flesh with Salt provide similar amounts of Vitamin B3 per 100 calories.
• 100 calories of Cooked Sweet Potato, Baked In Skin, Flesh with Salt have insufficient amounts of Vitamin B9
• Both Boiled and Drained Broccoli as well as Cooked Sweet Potato, Baked In Skin, Flesh with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 100 calories.

Comparing minerals per 100 calories for Boiled Broccoli vs Cooked Sweet Potato, Baked In Skin, Flesh with Salt:

• 100 calories of Boiled Broccoli have 2.7 times more Calcium, 2.5 times more Iron, 2 times more Magnesium, 3.2 times more Phosphorus, 1.6 times more Potassium, 20.6 times more Selenium, 3.6 times more Zinc and 3 times more Water than Cooked Sweet Potato, Baked In Skin, Flesh with Salt.
• While 100 kcal of Cooked Sweet Potato, Baked In Skin, Flesh with Salt contain 2.3 times more Sodium than Boiled and Drained Broccoli.
• Both Boiled Broccoli and Cooked Sweet Potato, Baked In Skin, Flesh with Salt contain similar levels of Copper and Manganese per 100 calories.
• 100 calories of Cooked Sweet Potato, Baked In Skin, Flesh with Salt lack sufficient amounts of Selenium

Comparison of macro-nutrients per 100 calories:

• 100 calories of Boiled Broccoli have 51 times more Omega 3, 3.8 times more Fructose, 2.6 times more Fiber and 3 times more Protein than Cooked Sweet Potato, Baked In Skin, Flesh with Salt.
• While 100 kcal of Cooked Sweet Potato, Baked In Skin, Flesh with Salt contain 1.8 times more Sugars than Boiled and Drained Broccoli.
• Both Boiled Broccoli and Cooked Sweet Potato, Baked In Skin, Flesh with Salt offer comparable quantities of Energy and Carbohydrate per 100 calories.
• 100 calories of Cooked Sweet Potato, Baked In Skin, Flesh with Salt provide inadequate amounts of Omega 3
• Both Boiled and Drained Broccoli as well as Cooked Sweet Potato, Baked In Skin, Flesh with Salt provide inadequate amounts of Omega 6 in 100 calories.