Comparing Nutrients in 14 ounces Baked Sweet Potato VS Boiled Broccoli

Macros Ratio

	Protein	Fat	Carbs
Baked Sweet Potato	9%	1%	90%
Boiled Broccoli	23%	9%	68%

Macro Nutrients

	Baked Sweet Potato	Boiled Broccoli	Recommended Dietary Allowance
Energy	12.3% 357kcal	4.8% 139kcal	2900kcal per day for Men 19-50 years
Fat	0.61% 0.6g	1.68% 1.63g	97g per day for Men 19-50 years
Saturated Fat	0.64% 0.21g	0.98% 0.31g	32g per day for Men 19-50 years
Omega 3	1.5% 0.024g	29.5% 0.47g	1.6g per day for Men 19-50 years
Omega 6	2.1% 0.36g	1.2% 0.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	63.2% 82g	22% 28.5g	130g per day for Men 19-50 years
Sugars	35.5% 25.7g	7.6% 5.5g	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	4.05% 2.94g	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	% 0.32g	g per day for Men 19-50 years
Fiber	34.5% 13g	34.5% 13g	38g per day for Men 19-50 years
Protein	14.2% 7.98g	17% 9.45g	56g per day for Men 19-50 years

Vitamins

	Baked Sweet Potato	Boiled Broccoli	Recommended Dietary Allowance
Vitamin A	424% 3814μg	34% 306μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	35.4% 0.42mg	21% 0.25mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	32.4% 0.42mg	37.6% 0.49mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	37% 5.9mg	13.7% 2.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	70% 3.5mg	49% 2.44mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	87.3% 1.14mg	61% 0.79mg	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	107% 429μg	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	286% 258mg	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	38.4% 5.75mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	7.6% 9.13μg	467% 560μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Sweet Potato	Boiled Broccoli	Recommended Dietary Allowance
Calcium	15% 151mg	16% 159mg	1000mg per day for Men 19-50 years
Copper	71% 0.64mg	27% 0.24mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.4% 16μg	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	33.2% 2.66mg	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	33.5% 0.77mg	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	38% 266mg	700mg per day for Men 19-50 years
Potassium	55.4% 1885mg	34.2% 1163mg	3400mg per day for Men 19-50 years
Selenium	1.44% 0.79μg	11.5% 6.35μg	55μg per day for Men 19-50 years
Sodium	9.53% 143mg	11% 163mg	1500mg per day for Men 19-50 years
Zinc	11.5% 1.27mg	16.2% 1.8mg	11mg per day for Men 19-50 years
Water	8.13% 301g	9.57% 354g	3700g per day for Men 19-50 years

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

• Sweet Potato Baked in skin, flesh only has 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.
• While Boiled and Drained Broccoli contains 18 times more Vitamin B9, 3.3 times more Vitamin C, 2 times more Vitamin E and 61.3 times more Vitamin K than Sweet Potato Baked in skin, flesh only.
• Both Sweet Potato Baked in skin, flesh only and Boiled and Drained Broccoli have similar amounts of Vitamin B2 per 14 oz.
• Both Sweet Potato Baked in skin, flesh only as well as Boiled and Drained Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

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

• Sweet Potato Baked in skin, flesh only has 2.6 times more Copper, 1.3 times more Magnesium, 2.6 times more Manganese and 1.6 times more Potassium than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 8 times more Selenium and 1.4 times more Zinc than Sweet Potato Baked in skin, flesh only.
• Both Sweet Potato Baked in skin, flesh only and Boiled and Drained Broccoli have similar amounts of Calcium, Iron, Phosphorus, Sodium and Water per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Sweet Potato Baked in skin, flesh only has 2.6 times more Energy, 2.9 times more Carbohydrate and 4.7 times more Sugars than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 19.8 times more Omega 3 and 1.5 times more Fructose than Sweet Potato Baked in skin, flesh only.
• Both Sweet Potato Baked in skin, flesh only and Boiled and Drained Broccoli have similar amounts of Fiber and Protein per 14 oz.
• Both Sweet Potato Baked in skin, flesh only as well as Boiled and Drained Broccoli have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 14 oz.