Comparing Nutrients in 14 ounces Boiled Sweet Potato no Skin VS Broccoli

Macros Ratio

	Protein	Fat	Carbs
Boiled Sweet Potato no Skin	7%	2%	91%
Broccoli	27%	8%	65%

Macro Nutrients

	Boiled Sweet Potato no Skin	Broccoli	Recommended Dietary Allowance
Energy	10.4% 302kcal	4.65% 135kcal	2900kcal per day for Men 19-50 years
Fat	0.57% 0.56g	1.5% 1.47g	97g per day for Men 19-50 years
Saturated Fat	0.38% 0.12g	1.4% 0.45g	32g per day for Men 19-50 years
Omega 3	0% 0g	15.6% 0.25g	1.6g per day for Men 19-50 years
Omega 6	1.42% 0.24g	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	54% 70.3g	20.3% 26.4g	130g per day for Men 19-50 years
Sugars	31.4% 22.8g	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	2.35% 1.7g	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	% 2.14g	% 1.94g	g per day for Men 19-50 years
Sucrose	% 5.68g	% 0.4g	g per day for Men 19-50 years
Fiber	26% 9.92g	27% 10.3g	38g per day for Men 19-50 years
Protein	9.7% 5.44g	20% 11g	56g per day for Men 19-50 years

Vitamins

	Boiled Sweet Potato no Skin	Broccoli	Recommended Dietary Allowance
Vitamin A	347% 3124μg	13.7% 123μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	18.5% 0.22mg	23.5% 0.28mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14.3% 0.19mg	35.7% 0.46mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13.3% 2.14mg	16% 2.54mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	46% 2.3mg	45.5% 2.27mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	50.4% 0.65mg	53.4% 0.69mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	18.3% 5.48μg	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	56.4% 51mg	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	25% 3.73mg	20.6% 3.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6.95% 8.33μg	336% 403μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Sweet Potato no Skin	Broccoli	Recommended Dietary Allowance
Calcium	10.7% 107mg	18.7% 187mg	1000mg per day for Men 19-50 years
Copper	41.5% 0.37mg	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	35.7% 2.86mg	36.2% 2.9mg	8mg per day for Men 19-50 years
Magnesium	17% 71.4mg	20% 83.3mg	420mg per day for Men 19-50 years
Manganese	46% 1.06mg	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	18% 127mg	37.4% 262mg	700mg per day for Men 19-50 years
Potassium	27% 913mg	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	7.14% 107mg	8.73% 131mg	1500mg per day for Men 19-50 years
Zinc	7.2% 0.79mg	14.8% 1.63mg	11mg per day for Men 19-50 years
Water	8.6% 318g	9.58% 354g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Boiled Sweet Potato no Skin vs Broccoli:

• Boiled Sweet Potato without Skin has 25.4 times more Vitamin A and 1.2 times more Vitamin E than Raw Broccoli.
• While Raw Broccoli contains 1.3 times more Vitamin B1, 2.5 times more Vitamin B2, 10.5 times more Vitamin B9, 7 times more Vitamin C and 48.4 times more Vitamin K than Boiled Sweet Potato without Skin.
• Both Boiled Sweet Potato without Skin and Raw Broccoli have similar amounts of Vitamin B3, Vitamin B5 and Vitamin B6 per 14 oz.
• Both Boiled Sweet Potato without Skin as well as Raw Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Boiled Sweet Potato no Skin vs Broccoli:

• Boiled Sweet Potato without Skin has 1.9 times more Copper and 1.3 times more Manganese than Raw Broccoli.
• While Raw Broccoli contains 1.7 times more Calcium, 2.1 times more Phosphorus, 1.4 times more Potassium, 12.5 times more Selenium and 2.1 times more Zinc than Boiled Sweet Potato without Skin.
• Both Boiled Sweet Potato without Skin and Raw Broccoli have similar amounts of Iron, Magnesium, Sodium and Water per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Boiled Sweet Potato without Skin has 2.2 times more Energy, 2.7 times more Carbohydrate and 3.4 times more Sugars than Raw Broccoli.
• While Raw Broccoli contains more Omega 3 and 2.1 times more Protein than Boiled Sweet Potato without Skin.
• Both Boiled Sweet Potato without Skin and Raw Broccoli have similar amounts of Fiber per 14 oz.
• Both Boiled Sweet Potato without Skin as well as Raw Broccoli have insufficient amounts of Fat, Omega 6, Cholesterol, Fructose, Glucose and Sucrose in 14 oz.