Comparing Nutrients in 14 ounces Cooked Sweet Potato, Baked In Skin, Flesh with Salt VS Broccoli

Macros Ratio

	Protein	Fat	Carbs
Cooked Sweet Potato, Baked In Skin, Flesh with Salt	9%	1%	90%
Broccoli	27%	8%	65%

Macro Nutrients

	Cooked Sweet Potato, Baked In Skin, Flesh with Salt	Broccoli	Recommended Dietary Allowance
Energy	12.3% 357kcal	4.65% 135kcal	2900kcal per day for Men 19-50 years
Fat	0.61% 0.6g	1.5% 1.47g	97g per day for Men 19-50 years
Saturated Fat	0.64% 0.21g	1.4% 0.45g	32g per day for Men 19-50 years
Omega 3	1.5% 0.024g	15.6% 0.25g	1.6g per day for Men 19-50 years
Omega 6	2.1% 0.36g	1.14% 0.19g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	63% 82g	20.3% 26.4g	130g per day for Men 19-50 years
Sugars	35.5% 25.7g	9.3% 6.75g	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	2.74% 2g	3.72% 2.7g	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	% 2.26g	% 1.94g	g per day for Men 19-50 years
Sucrose	% 9.05g	% 0.4g	g per day for Men 19-50 years
Fiber	34.5% 13g	27% 10.3g	38g per day for Men 19-50 years
Protein	14.2% 7.98g	20% 11g	56g per day for Men 19-50 years

Vitamins

	Cooked Sweet Potato, Baked In Skin, Flesh with Salt	Broccoli	Recommended Dietary Allowance
Vitamin A	424% 3814μg	13.7% 123μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	35.4% 0.42mg	23.5% 0.28mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	32.4% 0.42mg	35.7% 0.46mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	37% 5.9mg	16% 2.54mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	70% 3.5mg	45.5% 2.27mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	87.3% 1.14mg	53.4% 0.69mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	31.8% 9.53μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	5.95% 24μg	62.5% 250μg	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	86.4% 77.8mg	393% 354mg	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	18.8% 2.8mg	20.6% 3.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	7.6% 9.13μg	336% 403μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Sweet Potato, Baked In Skin, Flesh with Salt	Broccoli	Recommended Dietary Allowance
Calcium	15% 151mg	18.7% 187mg	1000mg per day for Men 19-50 years
Copper	71% 0.64mg	21.6% 0.19mg	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	34.2% 2.74mg	36.2% 2.9mg	8mg per day for Men 19-50 years
Magnesium	25.5% 107mg	20% 83.3mg	420mg per day for Men 19-50 years
Manganese	85.8% 1.97mg	36.2% 0.83mg	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	30.6% 214mg	37.4% 262mg	700mg per day for Men 19-50 years
Potassium	55.4% 1885mg	37% 1254mg	3400mg per day for Men 19-50 years
Selenium	1.44% 0.79μg	18% 9.92μg	55μg per day for Men 19-50 years
Sodium	65% 976mg	8.73% 131mg	1500mg per day for Men 19-50 years
Zinc	11.5% 1.27mg	14.8% 1.63mg	11mg per day for Men 19-50 years
Water	8.13% 301g	9.58% 354g	3700g per day for Men 19-50 years

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

• Cooked Sweet Potato, Baked In Skin, Flesh with Salt has 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.
• While Raw Broccoli contains 10.5 times more Vitamin B9, 4.6 times more Vitamin C and 44.2 times more Vitamin K than Cooked Sweet Potato, Baked In Skin, Flesh with Salt.
• Both Cooked Sweet Potato, Baked In Skin, Flesh with Salt and Raw Broccoli have similar amounts of Vitamin B2 and Vitamin E per 14 oz.
• Both Cooked Sweet Potato, Baked In Skin, Flesh with Salt as well as Raw Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

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

• Cooked Sweet Potato, Baked In Skin, Flesh with Salt has 3.3 times more Copper, 1.3 times more Magnesium, 2.4 times more Manganese, 1.5 times more Potassium and 7.5 times more Sodium than Raw Broccoli.
• While Raw Broccoli contains 12.5 times more Selenium and 1.3 times more Zinc than Cooked Sweet Potato, Baked In Skin, Flesh with Salt.
• Both Cooked Sweet Potato, Baked In Skin, Flesh with Salt and Raw Broccoli have similar amounts of Calcium, Iron, Phosphorus and Water per 14 oz.

Comparison of macro-nutrients per 14 ounces:

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