Comparing Nutrients in 1 kilogram Sweet Potato VS Broccoli

Macros Ratio

	Protein	Fat	Carbs
Sweet Potato	7%	1%	92%
Broccoli	27%	8%	65%

Macro Nutrients

	Sweet Potato	Broccoli	Recommended Dietary Allowance
Energy	29.7% 860kcal	11.7% 340kcal	2900kcal per day for Men 19-50 years
Fat	0.52% 0.5g	3.8% 3.7g	97g per day for Men 19-50 years
Saturated Fat	0.56% 0.18g	3.56% 1.14g	32g per day for Men 19-50 years
Omega 3	0.63% 0.01g	39.4% 0.63g	1.6g per day for Men 19-50 years
Omega 6	0.76% 0.13g	2.9% 0.49g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	155% 201g	51% 66.4g	130g per day for Men 19-50 years
Sugars	57.7% 41.8g	23.4% 17g	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	9.66% 7g	9.38% 6.8g	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	% 9.6g	% 4.9g	g per day for Men 19-50 years
Sucrose	% 25g	% 1g	g per day for Men 19-50 years
Fiber	79% 30g	68.4% 26g	38g per day for Men 19-50 years
Protein	28% 15.7g	50.4% 28g	56g per day for Men 19-50 years

Vitamins

	Sweet Potato	Broccoli	Recommended Dietary Allowance
Vitamin A	788% 7090μg	34.4% 310μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	65% 0.78mg	59% 0.71mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	47% 0.61mg	90% 1.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	35% 5.57mg	40% 6.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	160% 8mg	115% 5.73mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	161% 2.1mg	135% 1.75mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	58.3% 17.5μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	27.5% 110μg	158% 630μg	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	26.7% 24mg	991% 892mg	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	17.3% 2.6mg	52% 7.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	15% 18μg	847% 1016μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sweet Potato	Broccoli	Recommended Dietary Allowance
Calcium	30% 300mg	47% 470mg	1000mg per day for Men 19-50 years
Copper	168% 1.5mg	54.4% 0.49mg	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	76.3% 6.1mg	91% 7.3mg	8mg per day for Men 19-50 years
Magnesium	59.5% 250mg	50% 210mg	420mg per day for Men 19-50 years
Manganese	112% 2.58mg	91% 2.1mg	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	67% 470mg	94% 660mg	700mg per day for Men 19-50 years
Potassium	99% 3370mg	93% 3160mg	3400mg per day for Men 19-50 years
Selenium	11% 6μg	45.5% 25μg	55μg per day for Men 19-50 years
Sodium	36.7% 550mg	22% 330mg	1500mg per day for Men 19-50 years
Zinc	27.3% 3mg	37.3% 4.1mg	11mg per day for Men 19-50 years
Water	21% 773g	24% 893g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Sweet Potato vs Broccoli:

• Raw Sweet Potato has 22.9 times more Vitamin A and 1.4 times more Vitamin B5 than Raw Broccoli.
• While Raw Broccoli contains 1.9 times more Vitamin B2, 5.7 times more Vitamin B9, 37.2 times more Vitamin C, 3 times more Vitamin E and 56.4 times more Vitamin K than Raw Sweet Potato.
• Both Raw Sweet Potato and Raw Broccoli have similar amounts of Vitamin B1, Vitamin B3 and Vitamin B6 per 1 kg.
• Both Raw Sweet Potato as well as Raw Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Sweet Potato vs Broccoli:

• Raw Sweet Potato has 3.1 times more Copper, 1.2 times more Manganese and 1.7 times more Sodium than Raw Broccoli.
• While Raw Broccoli contains 1.6 times more Calcium, 1.4 times more Phosphorus, 4.2 times more Selenium and 1.4 times more Zinc than Raw Sweet Potato.
• Both Raw Sweet Potato and Raw Broccoli have similar amounts of Iron, Magnesium, Potassium and Water per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Raw Sweet Potato has 2.5 times more Energy, 3 times more Carbohydrate and 2.5 times more Sugars than Raw Broccoli.
• While Raw Broccoli contains 63 times more Omega 3 and 1.8 times more Protein than Raw Sweet Potato.
• Both Raw Sweet Potato and Raw Broccoli have similar amounts of Fiber per 1 kg.
• Both Raw Sweet Potato as well as Raw Broccoli have insufficient amounts of Fat, Omega 6, Cholesterol, Fructose, Glucose and Sucrose in 1 kg.