Comparing Nutrients in 500 calories Boiled Broccoli VS Baked Sweet Potato

Weight per 500 calories

• Boiled Broccoli: 1429g
• Baked Sweet Potato: 556g

Sweet Potato Baked in skin, flesh only has 2.6 times more energy per unit of mass than Boiled and Drained Broccoli, which is average in comparison to other foods. Boiled Broccoli having low energy density.

Which food has more nutrients per 500 calories - Boiled Broccoli or Baked Sweet Potato?

Macros Ratio

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

Macro Nutrients

	Boiled Broccoli	Baked Sweet Potato	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	6.04% 5.86g	0.86% 0.83g	97g per day for Men 19-50 years
Saturated Fat	3.53% 1.13g	0.9% 0.29g	32g per day for Men 19-50 years
Omega 3	106% 1.7g	2.1% 0.033g	1.6g per day for Men 19-50 years
Omega 6	4.3% 0.73g	2.94% 0.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	79% 103g	88.5% 115g	130g per day for Men 19-50 years
Sugars	27.4% 20g	49.7% 36g	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	14.6% 10.6g	3.83% 2.78g	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	% 7g	% 3.17g	g per day for Men 19-50 years
Sucrose	% 1.14g	% 12.7g	g per day for Men 19-50 years
Fiber	124% 47g	48.2% 18.3g	38g per day for Men 19-50 years
Protein	60.7% 34g	20% 11g	56g per day for Men 19-50 years

Vitamins

	Boiled Broccoli	Baked Sweet Potato	Recommended Dietary Allowance
Vitamin A	122% 1100μg	593% 5339μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	75% 0.9mg	49.5% 0.59mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	135% 1.76mg	45.3% 0.59mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	49.4% 7.9mg	51.6% 8.26mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	176% 8.8mg	98% 4.9mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	220% 2.86mg	122% 1.6mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	44.4% 13.3μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	386% 1543μg	8.33% 33.3μg	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	1030% 927mg	121% 109mg	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	138% 20.7mg	26.3% 3.94mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1680% 2016μg	10.6% 12.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Broccoli	Baked Sweet Potato	Recommended Dietary Allowance
Calcium	57% 571mg	21% 211mg	1000mg per day for Men 19-50 years
Copper	97% 0.87mg	99% 0.89mg	0.9mg per day for Men 19-50 years
Fluoride	1.43% 57μg	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	120% 9.57mg	48% 3.83mg	8mg per day for Men 19-50 years
Magnesium	71.4% 300mg	35.7% 150mg	420mg per day for Men 19-50 years
Manganese	120% 2.77mg	120% 2.76mg	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	137% 957mg	43% 300mg	700mg per day for Men 19-50 years
Potassium	123% 4186mg	77.6% 2639mg	3400mg per day for Men 19-50 years
Selenium	41.6% 23μg	2.02% 1.1μg	55μg per day for Men 19-50 years
Sodium	39% 586mg	13.3% 200mg	1500mg per day for Men 19-50 years
Zinc	58.4% 6.43mg	16% 1.78mg	11mg per day for Men 19-50 years
Water	34.5% 1275g	11.4% 421g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Boiled Broccoli vs Baked Sweet Potato:

• Boiled and Drained Broccoli has 1.5 times more Vitamin B1, 3 times more Vitamin B2, 1.8 times more Vitamin B5, 1.8 times more Vitamin B6, 46.3 times more Vitamin B9, 8.5 times more Vitamin C, 5.3 times more Vitamin E and 157.8 times more Vitamin K than Sweet Potato Baked in skin, flesh only.
• While Sweet Potato Baked in skin, flesh only contains 4.9 times more Vitamin A than Boiled and Drained Broccoli.
• Both Boiled and Drained Broccoli and Sweet Potato Baked in skin, flesh only have similar amounts of Vitamin B3 per 500 kcal.
• Both Boiled and Drained Broccoli as well as Sweet Potato Baked in skin, flesh only have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Boiled Broccoli vs Baked Sweet Potato:

• Boiled and Drained Broccoli has 2.7 times more Calcium, 2.5 times more Iron, 2 times more Magnesium, 3.2 times more Phosphorus, 1.6 times more Potassium, 20.6 times more Selenium, 2.9 times more Sodium, 3.6 times more Zinc and 3 times more Water than Sweet Potato Baked in skin, flesh only.
• Both Boiled and Drained Broccoli and Sweet Potato Baked in skin, flesh only have similar amounts of Copper and Manganese per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Boiled and Drained Broccoli has 7 times more Fat, 51 times more Omega 3, 3.8 times more Fructose, 2.6 times more Fiber and 3 times more Protein than Sweet Potato Baked in skin, flesh only.
• While Sweet Potato Baked in skin, flesh only contains 1.8 times more Sugars than Boiled and Drained Broccoli.
• Both Boiled and Drained Broccoli and Sweet Potato Baked in skin, flesh only have similar amounts of Energy and Carbohydrate per 500 kcal.
• Both Boiled and Drained Broccoli as well as Sweet Potato Baked in skin, flesh only have insufficient amounts of Omega 6, Cholesterol, Glucose and Sucrose in 500 kcal.