Comparing Nutrients in 14 ounces Broccoli Raab VS Sweet Potato

Macros Ratio

	Protein	Fat	Carbs
Broccoli Raab	45%	15%	40%
Sweet Potato	7%	1%	92%

Macro Nutrients

	Broccoli Raab	Sweet Potato	Recommended Dietary Allowance
Energy	3% 87.3kcal	11.8% 341kcal	2900kcal per day for Men 19-50 years
Fat	2% 1.94g	0.2% 0.2g	97g per day for Men 19-50 years
Saturated Fat	1.03% 0.33g	0.22% 0.071g	32g per day for Men 19-50 years
Omega 3	47% 0.75g	0.25% 0.004g	1.6g per day for Men 19-50 years
Omega 6	0.68% 0.12g	0.3% 0.052g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	8.7% 11.3g	61.4% 80g	130g per day for Men 19-50 years
Sugars	2.1% 1.5g	23% 16.6g	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	0.93% 0.67g	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	% 0.4g	% 3.8g	g per day for Men 19-50 years
Sucrose	% 0.44g	% 10g	g per day for Men 19-50 years
Fiber	28.2% 10.7g	31.3% 12g	38g per day for Men 19-50 years
Protein	22.5% 12.6g	11% 6.23g	56g per day for Men 19-50 years

Vitamins

	Broccoli Raab	Sweet Potato	Recommended Dietary Allowance
Vitamin A	57.8% 520μg	313% 2814μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	53.6% 0.64mg	25.8% 0.31mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	39.4% 0.51mg	18.6% 0.24mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	30.3% 4.85mg	14% 2.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	25.6% 1.28mg	63.5% 3.18mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	52.2% 0.68mg	64% 0.83mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	23% 6.95μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	82.4% 329μg	11% 43.7μg	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	89% 80mg	10.6% 9.53mg	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	43% 6.43mg	6.88% 1.03mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	741% 889μg	5.95% 7.14μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli Raab	Sweet Potato	Recommended Dietary Allowance
Calcium	43% 429mg	12% 119mg	1000mg per day for Men 19-50 years
Copper	18.5% 0.17mg	66.6% 0.6mg	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	106% 8.5mg	30.3% 2.42mg	8mg per day for Men 19-50 years
Magnesium	20.8% 87.3mg	23.6% 99mg	420mg per day for Men 19-50 years
Manganese	68% 1.57mg	44.5% 1.02mg	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	41.4% 290mg	26.6% 187mg	700mg per day for Men 19-50 years
Potassium	23% 778mg	39.3% 1338mg	3400mg per day for Men 19-50 years
Selenium	7.2% 3.97μg	4.33% 2.4μg	55μg per day for Men 19-50 years
Sodium	8.73% 131mg	14.6% 218mg	1500mg per day for Men 19-50 years
Zinc	27.8% 3.06mg	11% 1.2mg	11mg per day for Men 19-50 years
Water	9.93% 367g	8.3% 307g	3700g per day for Men 19-50 years

Nutrient Comparison: Broccoli Raab VS Sweet Potato per 14 oz

Compare the macro and micronutrient content in 14 oz of Broccoli Raab versus 14 oz of Sweet Potato to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Broccoli Raab vs Sweet Potato:

• 14 ounces of Broccoli Raab have 2.1 times more Vitamin B1, 2.1 times more Vitamin B2, 2.2 times more Vitamin B3, 7.5 times more Vitamin B9, 8.4 times more Vitamin C, 6.2 times more Vitamin E and 124.4 times more Vitamin K than Sweet Potato.
• While 14 oz of Raw Sweet Potato contain 5.4 times more Vitamin A and 2.5 times more Vitamin B5 than Raw Broccoli Raab.
• Both Broccoli Raab and Sweet Potato provide similar amounts of Vitamin B6 per 14 ounces.
• 14 ounces of Sweet Potato have insufficient amounts of Vitamin E and Vitamin K
• Both Raw Broccoli Raab as well as Raw Sweet Potato have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Broccoli Raab vs Sweet Potato:

• 14 ounces of Broccoli Raab have 3.6 times more Calcium, 3.5 times more Iron, 1.5 times more Manganese, 1.6 times more Phosphorus and 2.6 times more Zinc than Sweet Potato.
• While 14 oz of Raw Sweet Potato contain 3.6 times more Copper, 1.7 times more Potassium and 1.7 times more Sodium than Raw Broccoli Raab.
• Both Broccoli Raab and Sweet Potato contain similar levels of Magnesium and Water per 14 ounces.
• Both Raw Broccoli Raab as well as Raw Sweet Potato lack sufficient amounts of Selenium in 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Broccoli Raab have 189 times more Omega 3 and 2 times more Protein than Sweet Potato.
• While 14 oz of Raw Sweet Potato contain 3.9 times more Energy, 7.1 times more Carbohydrate and 11 times more Sugars than Raw Broccoli Raab.
• Both Broccoli Raab and Sweet Potato offer comparable quantities of Fiber per 14 ounces.
• 14 ounces of Broccoli Raab provide inadequate amounts of Energy
• 14 ounces of Sweet Potato provide inadequate amounts of Omega 3
• Both Raw Broccoli Raab as well as Raw Sweet Potato provide inadequate amounts of Omega 6 in 14 ounces.