Comparing Nutrients in 14 ounces Boiled Broccoli VS 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	4.8% 139kcal	12.3% 357kcal	2900kcal per day for Men 19-50 years
Fat	1.68% 1.63g	0.61% 0.6g	97g per day for Men 19-50 years
Saturated Fat	0.98% 0.31g	0.64% 0.21g	32g per day for Men 19-50 years
Omega 3	29.5% 0.47g	1.5% 0.024g	1.6g per day for Men 19-50 years
Omega 6	1.2% 0.2g	2.1% 0.36g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	22% 28.5g	63% 82g	130g per day for Men 19-50 years
Sugars	7.6% 5.5g	35.5% 25.7g	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	4.05% 2.94g	2.74% 2g	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	% 1.94g	% 2.26g	g per day for Men 19-50 years
Sucrose	% 0.32g	% 9.05g	g per day for Men 19-50 years
Fiber	34.5% 13g	34.5% 13g	38g per day for Men 19-50 years
Protein	17% 9.45g	14.2% 7.98g	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	34% 306μg	424% 3814μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	21% 0.25mg	35.4% 0.42mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	37.6% 0.49mg	32.4% 0.42mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13.7% 2.2mg	37% 5.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	49% 2.44mg	70% 3.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	61% 0.79mg	87.3% 1.14mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	31.8% 9.53μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	107% 429μg	5.95% 24μg	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	286% 258mg	86.4% 77.8mg	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	38.4% 5.75mg	18.8% 2.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	467% 560μg	7.6% 9.13μg	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	16% 159mg	15% 151mg	1000mg per day for Men 19-50 years
Copper	27% 0.24mg	71% 0.64mg	0.9mg per day for Men 19-50 years
Fluoride	0.4% 16μg	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	33.2% 2.66mg	34.2% 2.74mg	8mg per day for Men 19-50 years
Magnesium	20% 83.3mg	25.5% 107mg	420mg per day for Men 19-50 years
Manganese	33.5% 0.77mg	85.8% 1.97mg	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	38% 266mg	30.6% 214mg	700mg per day for Men 19-50 years
Potassium	34.2% 1163mg	55.4% 1885mg	3400mg per day for Men 19-50 years
Selenium	11.5% 6.35μg	1.44% 0.79μg	55μg per day for Men 19-50 years
Sodium	11% 163mg	65% 976mg	1500mg per day for Men 19-50 years
Zinc	16.2% 1.8mg	11.5% 1.27mg	11mg per day for Men 19-50 years
Water	9.57% 354g	8.13% 301g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Broccoli VS Cooked Sweet Potato, Baked In Skin, Flesh with Salt per 14 oz

Compare the macro and micronutrient content in 14 oz of Boiled Broccoli versus 14 oz of Cooked Sweet Potato, Baked In Skin, Flesh with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Boiled Broccoli vs Cooked Sweet Potato, Baked In Skin, Flesh with Salt:

• 14 ounces of Boiled Broccoli have 18 times more Vitamin B9, 3.3 times more Vitamin C, 2 times more Vitamin E and 61.3 times more Vitamin K than Cooked Sweet Potato, Baked In Skin, Flesh with Salt.
• While 14 oz of Cooked Sweet Potato, Baked In Skin, Flesh with Salt contain 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 Broccoli and Cooked Sweet Potato, Baked In Skin, Flesh with Salt provide similar amounts of Vitamin B2 per 14 ounces.
• 14 ounces of Cooked Sweet Potato, Baked In Skin, Flesh with Salt have insufficient amounts of Vitamin B9 and Vitamin K
• 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 14 ounces.

Comparing minerals per 14 ounces for Boiled Broccoli vs Cooked Sweet Potato, Baked In Skin, Flesh with Salt:

• 14 ounces of Boiled Broccoli have 1.2 times more Phosphorus, 8 times more Selenium and 1.4 times more Zinc than Cooked Sweet Potato, Baked In Skin, Flesh with Salt.
• While 14 oz of Cooked Sweet Potato, Baked In Skin, Flesh with Salt contain 2.6 times more Copper, 1.3 times more Magnesium, 2.6 times more Manganese, 1.6 times more Potassium and 6 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 Calcium, Iron and Water per 14 ounces.
• 14 ounces of Cooked Sweet Potato, Baked In Skin, Flesh with Salt lack sufficient amounts of Selenium

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Boiled Broccoli have 19.8 times more Omega 3 than Cooked Sweet Potato, Baked In Skin, Flesh with Salt.
• While 14 oz of Cooked Sweet Potato, Baked In Skin, Flesh with Salt contain 2.6 times more Energy, 2.9 times more Carbohydrate and 4.7 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 Fiber and Protein per 14 ounces.
• 14 ounces of Boiled Broccoli provide inadequate amounts of Energy
• 14 ounces 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 14 ounces.