Comparing Nutrients in 5 ounces Broccoli VS Sweet Potato

Macros Ratio

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

Macro Nutrients

	Broccoli	Sweet Potato	Recommended Dietary Allowance
Energy	1.66% 48kcal	4.2% 122kcal	2900kcal per day for Men 19-50 years
Fat	0.54% 0.52g	0.073% 0.071g	97g per day for Men 19-50 years
Saturated Fat	0.5% 0.16g	0.08% 0.026g	32g per day for Men 19-50 years
Omega 3	5.6% 0.089g	0.089% 0.001g	1.6g per day for Men 19-50 years
Omega 6	0.41% 0.069g	0.11% 0.018g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	7.24% 9.4g	22% 28.5g	130g per day for Men 19-50 years
Sugars	3.32% 2.4g	8.17% 5.93g	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	1.33% 0.96g	1.37% 0.99g	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	% 0.69g	% 1.36g	g per day for Men 19-50 years
Sucrose	% 0.14g	% 3.57g	g per day for Men 19-50 years
Fiber	9.7% 3.7g	11% 4.25g	38g per day for Men 19-50 years
Protein	7.14% 4g	3.97% 2.23g	56g per day for Men 19-50 years

Vitamins

	Broccoli	Sweet Potato	Recommended Dietary Allowance
Vitamin A	4.9% 44μg	112% 1005μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.4% 0.1mg	9.2% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.8% 0.17mg	6.65% 0.086mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.66% 0.91mg	4.93% 0.79mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	16.2% 0.81mg	22.7% 1.13mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	19% 0.25mg	22.8% 0.3mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	8.27% 2.5μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	22.3% 89.3μg	3.9% 15.6μg	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	140% 126mg	3.78% 3.4mg	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	7.37% 1.1mg	2.46% 0.37mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	120% 144μg	2.13% 2.55μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli	Sweet Potato	Recommended Dietary Allowance
Calcium	6.66% 66.6mg	4.25% 42.5mg	1000mg per day for Men 19-50 years
Copper	7.7% 0.069mg	23.8% 0.21mg	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	13% 1.03mg	11% 0.86mg	8mg per day for Men 19-50 years
Magnesium	7.1% 29.8mg	8.44% 35.4mg	420mg per day for Men 19-50 years
Manganese	13% 0.3mg	16% 0.37mg	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	13.4% 94mg	9.5% 66.6mg	700mg per day for Men 19-50 years
Potassium	13% 448mg	14% 478mg	3400mg per day for Men 19-50 years
Selenium	6.44% 3.54μg	1.55% 0.85μg	55μg per day for Men 19-50 years
Sodium	3.1% 46.8mg	5.2% 78mg	1500mg per day for Men 19-50 years
Zinc	5.3% 0.58mg	3.87% 0.43mg	11mg per day for Men 19-50 years
Water	3.42% 127g	2.96% 110g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Broccoli vs Sweet Potato:

• Raw Broccoli has 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.
• While Raw Sweet Potato contains 22.9 times more Vitamin A and 1.4 times more Vitamin B5 than Raw Broccoli.
• Both Raw Broccoli and Raw Sweet Potato have similar amounts of Vitamin B1, Vitamin B3 and Vitamin B6 per 5 oz.
• Both Raw Broccoli as well as Raw Sweet Potato have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Broccoli vs Sweet Potato:

• Raw Broccoli has 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.
• While Raw Sweet Potato contains 3.1 times more Copper and 1.7 times more Sodium than Raw Broccoli.
• Both Raw Broccoli and Raw Sweet Potato have similar amounts of Iron, Magnesium, Manganese, Potassium and Water per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Raw Broccoli has 63 times more Omega 3 and 1.8 times more Protein than Raw Sweet Potato.
• While Raw Sweet Potato contains 2.5 times more Energy, 3 times more Carbohydrate and 2.5 times more Sugars than Raw Broccoli.
• Both Raw Broccoli and Raw Sweet Potato have similar amounts of Fiber per 5 oz.
• Both Raw Broccoli as well as Raw Sweet Potato have insufficient amounts of Fat, Omega 6, Cholesterol, Fructose, Glucose and Sucrose in 5 oz.