Comparing Nutrients in 500 calories Boiled Broccoli VS Sweet Potato

Weight per 500 calories

• Boiled Broccoli: 1429g
• Sweet Potato: 581g

Raw Sweet Potato has 2.5 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.

Discover which food has more nutrients per 500 calories - Boiled Broccoli or Sweet Potato?

Macros Ratio

	Protein	Fat	Carbs
Boiled Broccoli	23%	9%	68%
Sweet Potato	7%	1%	92%

Macro Nutrients

	Boiled Broccoli	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	0.3% 0.29g	97g per day for Men 19-50 years
Saturated Fat	3.53% 1.13g	0.33% 0.1g	32g per day for Men 19-50 years
Omega 3	106% 1.7g	0.36% 0.006g	1.6g per day for Men 19-50 years
Omega 6	4.3% 0.73g	0.44% 0.076g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	79% 103g	90% 117g	130g per day for Men 19-50 years
Sugars	27.4% 20g	33.5% 24.3g	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	5.6% 4.07g	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	% 5.6g	g per day for Men 19-50 years
Sucrose	% 1.14g	% 14.7g	g per day for Men 19-50 years
Fiber	124% 47g	46% 17.4g	38g per day for Men 19-50 years
Protein	60.7% 34g	16.3% 9.13g	56g per day for Men 19-50 years

Vitamins

	Boiled Broccoli	Sweet Potato	Recommended Dietary Allowance
Vitamin A	122% 1100μg	458% 4122μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	75% 0.9mg	37.8% 0.45mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	135% 1.76mg	27.3% 0.35mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	49.4% 7.9mg	20.2% 3.24mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	176% 8.8mg	93% 4.65mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	220% 2.86mg	93% 1.2mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	34% 10μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	386% 1543μg	16% 64μg	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	15.5% 14mg	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	10% 1.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1680% 2016μg	8.72% 10.5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Broccoli	Sweet Potato	Recommended Dietary Allowance
Calcium	57% 571mg	17.4% 174mg	1000mg per day for Men 19-50 years
Copper	97% 0.87mg	98% 0.88mg	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	44.3% 3.55mg	8mg per day for Men 19-50 years
Magnesium	71.4% 300mg	34.6% 145mg	420mg per day for Men 19-50 years
Manganese	120% 2.77mg	65.2% 1.5mg	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	39% 273mg	700mg per day for Men 19-50 years
Potassium	123% 4186mg	57.6% 1959mg	3400mg per day for Men 19-50 years
Selenium	41.6% 23μg	6.34% 3.5μg	55μg per day for Men 19-50 years
Sodium	39% 586mg	21.3% 320mg	1500mg per day for Men 19-50 years
Zinc	58.4% 6.43mg	16% 1.74mg	11mg per day for Men 19-50 years
Water	34.5% 1275g	12% 449g	3700g per day for Men 19-50 years

Boiled Broccoli VS Sweet Potato Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Boiled Broccoli or Sweet Potato?

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

• 500 calories of Boiled Broccoli have 2 times more Vitamin B1, 5 times more Vitamin B2, 2.4 times more Vitamin B3, 1.9 times more Vitamin B5, 2.4 times more Vitamin B6, 24.1 times more Vitamin B9, 66.4 times more Vitamin C, 13.7 times more Vitamin E and 192.6 times more Vitamin K than Sweet Potato.
• While 500 kcal of Raw Sweet Potato contain 3.7 times more Vitamin A than Boiled and Drained Broccoli.
• 500 calories of Sweet Potato have insufficient amounts of Vitamin K
• Both Boiled and Drained Broccoli as well as Raw Sweet Potato have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

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

• 500 calories of Boiled Broccoli have 3.3 times more Calcium, 2.7 times more Iron, 2.1 times more Magnesium, 1.8 times more Manganese, 3.5 times more Phosphorus, 2.1 times more Potassium, 6.6 times more Selenium, 1.8 times more Sodium, 3.7 times more Zinc and 2.8 times more Water than Sweet Potato.
• Both Boiled Broccoli and Sweet Potato contain similar levels of Copper per 500 calories.
• 500 calories of Sweet Potato lack sufficient amounts of Selenium

Comparison of macro-nutrients per 500 calories:

• 500 calories of Boiled Broccoli have 292.4 times more Omega 3, 2.6 times more Fructose, 2.7 times more Fiber and 3.7 times more Protein than Sweet Potato.
• Both Boiled Broccoli and Sweet Potato offer comparable quantities of Energy, Carbohydrate and Sugars per 500 calories.
• 500 calories of Sweet Potato provide inadequate amounts of Omega 3
• Both Boiled and Drained Broccoli as well as Raw Sweet Potato provide inadequate amounts of Omega 6 in 500 calories.