Comparing Nutrients in 14 ounces Broccoli VS Baked Sweet Potato

Macros Ratio

	Protein	Fat	Carbs
Broccoli	27%	8%	65%
Baked Sweet Potato	9%	1%	90%

Macro Nutrients

	Broccoli	Baked Sweet Potato	Recommended Dietary Allowance
Energy	4.65% 135kcal	12.3% 357kcal	2900kcal per day for Men 19-50 years
Fat	1.5% 1.47g	0.61% 0.6g	97g per day for Men 19-50 years
Saturated Fat	1.4% 0.45g	0.64% 0.21g	32g per day for Men 19-50 years
Omega 3	15.6% 0.25g	1.5% 0.024g	1.6g per day for Men 19-50 years
Omega 6	1.14% 0.19g	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	20.3% 26.4g	63.2% 82g	130g per day for Men 19-50 years
Sugars	9.3% 6.75g	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	3.72% 2.7g	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	% 0.4g	% 9.05g	g per day for Men 19-50 years
Fiber	27% 10.3g	34.5% 13g	38g per day for Men 19-50 years
Protein	20% 11g	14.2% 7.98g	56g per day for Men 19-50 years

Vitamins

	Broccoli	Baked Sweet Potato	Recommended Dietary Allowance
Vitamin A	13.7% 123μg	424% 3814μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	23.5% 0.28mg	35.4% 0.42mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	35.7% 0.46mg	32.4% 0.42mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	16% 2.54mg	37% 5.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	45.5% 2.27mg	70% 3.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	53.4% 0.69mg	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	62.5% 250μg	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	393% 354mg	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	20.6% 3.1mg	18.8% 2.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	336% 403μg	7.6% 9.13μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli	Baked Sweet Potato	Recommended Dietary Allowance
Calcium	18.7% 187mg	15% 151mg	1000mg per day for Men 19-50 years
Copper	21.6% 0.19mg	71% 0.64mg	0.9mg per day for Men 19-50 years
Fluoride	NA	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	36.2% 2.9mg	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	36.2% 0.83mg	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	37.4% 262mg	30.6% 214mg	700mg per day for Men 19-50 years
Potassium	37% 1254mg	55.4% 1885mg	3400mg per day for Men 19-50 years
Selenium	18% 9.92μg	1.44% 0.79μg	55μg per day for Men 19-50 years
Sodium	8.73% 131mg	9.53% 143mg	1500mg per day for Men 19-50 years
Zinc	14.8% 1.63mg	11.5% 1.27mg	11mg per day for Men 19-50 years
Water	9.58% 354g	8.13% 301g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Broccoli vs Baked Sweet Potato:

• Raw Broccoli has 10.5 times more Vitamin B9, 4.6 times more Vitamin C and 44.2 times more Vitamin K than Sweet Potato Baked in skin, flesh only.
• While Sweet Potato Baked in skin, flesh only contains 31 times more Vitamin A, 1.5 times more Vitamin B1, 2.3 times more Vitamin B3, 1.5 times more Vitamin B5 and 1.6 times more Vitamin B6 than Raw Broccoli.
• Both Raw Broccoli and Sweet Potato Baked in skin, flesh only have similar amounts of Vitamin B2 and Vitamin E per 14 oz.
• Both Raw Broccoli as well as Sweet Potato Baked in skin, flesh only have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Broccoli vs Baked Sweet Potato:

• Raw Broccoli has 1.2 times more Calcium, 1.2 times more Phosphorus, 12.5 times more Selenium and 1.3 times more Zinc than Sweet Potato Baked in skin, flesh only.
• While Sweet Potato Baked in skin, flesh only contains 3.3 times more Copper, 1.3 times more Magnesium, 2.4 times more Manganese and 1.5 times more Potassium than Raw Broccoli.
• Both Raw Broccoli and Sweet Potato Baked in skin, flesh only have similar amounts of Iron, Sodium and Water per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Raw Broccoli has 10.5 times more Omega 3 and 1.4 times more Protein than Sweet Potato Baked in skin, flesh only.
• While Sweet Potato Baked in skin, flesh only contains 2.6 times more Energy, 3.1 times more Carbohydrate, 3.8 times more Sugars and 1.3 times more Fiber than Raw Broccoli.
• Both Raw Broccoli as well as Sweet Potato Baked in skin, flesh only have insufficient amounts of Fat, Omega 6, Cholesterol, Fructose, Glucose and Sucrose in 14 oz.