Comparing Nutrients in 1 kilogram Baked Sweet Potato VS Cooked Broccoli Raab

Macros Ratio

	Protein	Fat	Carbs
Baked Sweet Potato	9%	1%	90%
Cooked Broccoli Raab	47%	14%	39%

Macro Nutrients

	Baked Sweet Potato	Cooked Broccoli Raab	Recommended Dietary Allowance
Energy	31% 900kcal	8.62% 250kcal	2900kcal per day for Men 19-50 years
Fat	1.55% 1.5g	5.36% 5.2g	97g per day for Men 19-50 years
Saturated Fat	1.63% 0.52g	2.8% 0.89g	32g per day for Men 19-50 years
Omega 3	3.75% 0.06g	126% 2g	1.6g per day for Men 19-50 years
Omega 6	5.3% 0.9g	1.82% 0.31g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	159% 207g	24% 31g	130g per day for Men 19-50 years
Sugars	89.4% 64.8g	8.55% 6.2g	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	6.9% 5g	3.3% 2.4g	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	% 5.7g	% 2.3g	g per day for Men 19-50 years
Sucrose	% 23g	% 1.5g	g per day for Men 19-50 years
Fiber	87% 33g	73.7% 28g	38g per day for Men 19-50 years
Protein	36% 20g	68.4% 38.3g	56g per day for Men 19-50 years

Vitamins

	Baked Sweet Potato	Cooked Broccoli Raab	Recommended Dietary Allowance
Vitamin A	1068% 9610μg	252% 2270μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	89% 1.07mg	141% 1.7mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	81.5% 1.06mg	108% 1.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	93% 15mg	126% 20mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	177% 8.84mg	89.6% 4.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	220% 2.86mg	169% 2.2mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	80% 24μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	15% 60μg	178% 710μg	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	218% 196mg	411% 370mg	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	47.3% 7.1mg	169% 25.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	19% 23μg	2133% 2560μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Sweet Potato	Cooked Broccoli Raab	Recommended Dietary Allowance
Calcium	38% 380mg	118% 1180mg	1000mg per day for Men 19-50 years
Copper	179% 1.6mg	83.3% 0.75mg	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	86.3% 6.9mg	159% 12.7mg	8mg per day for Men 19-50 years
Magnesium	64.3% 270mg	64.3% 270mg	420mg per day for Men 19-50 years
Manganese	216% 4.97mg	165% 3.8mg	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	77% 540mg	117% 820mg	700mg per day for Men 19-50 years
Potassium	140% 4750mg	101% 3430mg	3400mg per day for Men 19-50 years
Selenium	3.64% 2μg	23.6% 13μg	55μg per day for Men 19-50 years
Sodium	24% 360mg	37.3% 560mg	1500mg per day for Men 19-50 years
Zinc	29% 3.2mg	49% 5.4mg	11mg per day for Men 19-50 years
Water	20.5% 758g	24.7% 914g	3700g per day for Men 19-50 years

Nutrient Comparison: Baked Sweet Potato VS Cooked Broccoli Raab per 1 kg

Compare the macro and micronutrient content in 1 kg of Baked Sweet Potato versus 1 kg of Cooked Broccoli Raab to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Baked Sweet Potato vs Cooked Broccoli Raab:

• 1 kilogram of Baked Sweet Potato has 4.2 times more Vitamin A, 2 times more Vitamin B5 and 1.3 times more Vitamin B6 than Cooked Broccoli Raab.
• While 1 kg of Cooked Broccoli Raab contains 1.6 times more Vitamin B1, 1.3 times more Vitamin B2, 1.4 times more Vitamin B3, 11.8 times more Vitamin B9, 1.9 times more Vitamin C, 3.6 times more Vitamin E and 111.3 times more Vitamin K than Sweet Potato Baked in skin, flesh only.
• 1 kilogram of Baked Sweet Potato have insufficient amounts of Vitamin B9 and Vitamin K
• Both Sweet Potato Baked in skin, flesh only as well as Cooked Broccoli Raab have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Baked Sweet Potato vs Cooked Broccoli Raab:

• 1 kilogram of Baked Sweet Potato has 2.1 times more Copper, 1.3 times more Manganese and 1.4 times more Potassium than Cooked Broccoli Raab.
• While 1 kg of Cooked Broccoli Raab contains 3.1 times more Calcium, 1.8 times more Iron, 1.5 times more Phosphorus, 6.5 times more Selenium, 1.6 times more Sodium and 1.7 times more Zinc than Sweet Potato Baked in skin, flesh only.
• Both Baked Sweet Potato and Cooked Broccoli Raab contain similar levels of Magnesium and Water per one kilogram.
• 1 kilogram of Baked Sweet Potato lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Baked Sweet Potato has 3.6 times more Energy, 6.6 times more Carbohydrate and 10.5 times more Sugars than Cooked Broccoli Raab.
• While 1 kg of Cooked Broccoli Raab contains 33.5 times more Omega 3 and 1.9 times more Protein than Sweet Potato Baked in skin, flesh only.
• Both Baked Sweet Potato and Cooked Broccoli Raab offer comparable quantities of Fiber per one kilogram.
• 1 kilogram of Baked Sweet Potato provide inadequate amounts of Omega 3
• 1 kilogram of Cooked Broccoli Raab provide inadequate amounts of Energy
• Both Sweet Potato Baked in skin, flesh only as well as Cooked Broccoli Raab provide inadequate amounts of Omega 6 in one kilogram.