Comparing Nutrients in 300 calories Sweet Potato VS Broccoli

Weight per 300 calories

• Sweet Potato: 349g
• Broccoli: 882g

Sweet Potato has 2.5 times more energy per 100g than Broccoli. It has average energy density when compared to other foods. Raw Broccoli having low energy density.

Which food has more nutrients per 300 calories - Sweet Potato or Broccoli?

Macros Ratio

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

Macro Nutrients

	Sweet Potato	Broccoli	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.18% 0.17g	3.37% 3.26g	97g per day for Men 19-50 years
Saturated Fat	0.2% 0.063g	3.14% 1g	32g per day for Men 19-50 years
Omega 3	0.22% 0.003g	34.7% 0.56g	1.6g per day for Men 19-50 years
Omega 6	0.27% 0.045g	2.54% 0.43g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	54% 70g	45% 58.6g	130g per day for Men 19-50 years
Sugars	20% 14.6g	20.7% 15g	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	3.37% 2.44g	8.28% 6g	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	% 3.35g	% 4.32g	g per day for Men 19-50 years
Sucrose	% 8.8g	% 0.88g	g per day for Men 19-50 years
Fiber	27.5% 10.5g	60.4% 23g	38g per day for Men 19-50 years
Protein	9.78% 5.48g	44.4% 25g	56g per day for Men 19-50 years

Vitamins

	Sweet Potato	Broccoli	Recommended Dietary Allowance
Vitamin A	275% 2473μg	30.4% 274μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	22.7% 0.27mg	52.2% 0.63mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16.4% 0.21mg	79.4% 1.03mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12% 1.94mg	35.2% 5.64mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	56% 2.8mg	101% 5.06mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	56% 0.73mg	119% 1.54mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	20.3% 6.1μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	9.6% 38.4μg	139% 556μg	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	9.3% 8.37mg	875% 787mg	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	6.05% 0.91mg	46% 6.9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	5.23% 6.28μg	747% 896μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sweet Potato	Broccoli	Recommended Dietary Allowance
Calcium	10.5% 105mg	41.5% 415mg	1000mg per day for Men 19-50 years
Copper	58.5% 0.53mg	48% 0.43mg	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	26.6% 2.13mg	80.5% 6.44mg	8mg per day for Men 19-50 years
Magnesium	20.8% 87.2mg	44% 185mg	420mg per day for Men 19-50 years
Manganese	39% 0.9mg	80.6% 1.85mg	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	23.4% 164mg	83% 582mg	700mg per day for Men 19-50 years
Potassium	34.6% 1176mg	82% 2788mg	3400mg per day for Men 19-50 years
Selenium	3.8% 2.1μg	40% 22μg	55μg per day for Men 19-50 years
Sodium	12.8% 192mg	19.4% 291mg	1500mg per day for Men 19-50 years
Zinc	9.5% 1.05mg	33% 3.6mg	11mg per day for Men 19-50 years
Water	7.3% 270g	21.3% 788g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Sweet Potato vs Broccoli:

• Raw Sweet Potato has 9 times more Vitamin A than Raw Broccoli.
• While Raw Broccoli contains 2.3 times more Vitamin B1, 4.9 times more Vitamin B2, 2.9 times more Vitamin B3, 1.8 times more Vitamin B5, 2.1 times more Vitamin B6, 14.5 times more Vitamin B9, 94 times more Vitamin C, 7.6 times more Vitamin E and 142.8 times more Vitamin K than Raw Sweet Potato.
• Both Raw Sweet Potato as well as Raw Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Sweet Potato vs Broccoli:

• Raw Sweet Potato has 1.2 times more Copper than Raw Broccoli.
• While Raw Broccoli contains 4 times more Calcium, 3 times more Iron, 2.1 times more Magnesium, 2.1 times more Manganese, 3.6 times more Phosphorus, 2.4 times more Potassium, 10.5 times more Selenium, 1.5 times more Sodium, 3.5 times more Zinc and 2.9 times more Water than Raw Sweet Potato.

Comparison of macro-nutrients per 300 calories:

• Raw Broccoli contains 18.7 times more Fat, 16 times more Saturated Fat, 159.4 times more Omega 3, 2.5 times more Fructose, 2.2 times more Fiber and 4.5 times more Protein than Raw Sweet Potato.
• Both Raw Sweet Potato and Raw Broccoli have similar amounts of Energy, Carbohydrate and Sugars per 300 kcal.
• Both Raw Sweet Potato as well as Raw Broccoli have insufficient amounts of Omega 6, Cholesterol, Glucose and Sucrose in 300 kcal.