Comparing Nutrients in 1 kilogram Sweet Potato VS Cooked Broccoli Raab

Macros Ratio

	Protein	Fat	Carbs
Sweet Potato	7%	1%	92%
Cooked Broccoli Raab	47%	14%	39%

Macro Nutrients

	Sweet Potato	Cooked Broccoli Raab	Recommended Dietary Allowance
Energy	29.7% 860kcal	8.62% 250kcal	2900kcal per day for Men 19-50 years
Fat	0.52% 0.5g	5.36% 5.2g	97g per day for Men 19-50 years
Saturated Fat	0.56% 0.18g	2.8% 0.89g	32g per day for Men 19-50 years
Omega 3	0.63% 0.01g	126% 2g	1.6g per day for Men 19-50 years
Omega 6	0.76% 0.13g	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	155% 201g	24% 31g	130g per day for Men 19-50 years
Sugars	57.7% 41.8g	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	9.66% 7g	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	% 9.6g	% 2.3g	g per day for Men 19-50 years
Sucrose	% 25g	% 1.5g	g per day for Men 19-50 years
Fiber	79% 30g	73.7% 28g	38g per day for Men 19-50 years
Protein	28% 15.7g	68.4% 38.3g	56g per day for Men 19-50 years

Vitamins

	Sweet Potato	Cooked Broccoli Raab	Recommended Dietary Allowance
Vitamin A	788% 7090μg	252% 2270μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	65% 0.78mg	141% 1.7mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	47% 0.61mg	108% 1.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	35% 5.57mg	126% 20mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	160% 8mg	89.6% 4.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	161% 2.1mg	169% 2.2mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	58.3% 17.5μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	27.5% 110μg	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	26.7% 24mg	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	17.3% 2.6mg	169% 25.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	15% 18μg	2133% 2560μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sweet Potato	Cooked Broccoli Raab	Recommended Dietary Allowance
Calcium	30% 300mg	118% 1180mg	1000mg per day for Men 19-50 years
Copper	168% 1.5mg	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	76.3% 6.1mg	159% 12.7mg	8mg per day for Men 19-50 years
Magnesium	59.5% 250mg	64.3% 270mg	420mg per day for Men 19-50 years
Manganese	112% 2.58mg	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	67% 470mg	117% 820mg	700mg per day for Men 19-50 years
Potassium	99% 3370mg	101% 3430mg	3400mg per day for Men 19-50 years
Selenium	11% 6μg	23.6% 13μg	55μg per day for Men 19-50 years
Sodium	36.7% 550mg	37.3% 560mg	1500mg per day for Men 19-50 years
Zinc	27.3% 3mg	49% 5.4mg	11mg per day for Men 19-50 years
Water	21% 773g	24.7% 914g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 1 kg of 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 Sweet Potato vs Cooked Broccoli Raab:

• 1 kilogram of Sweet Potato has 3.1 times more Vitamin A and 1.8 times more Vitamin B5 than Cooked Broccoli Raab.
• While 1 kg of Cooked Broccoli Raab contains 2.2 times more Vitamin B1, 2.3 times more Vitamin B2, 3.6 times more Vitamin B3, 6.5 times more Vitamin B9, 15.4 times more Vitamin C, 9.7 times more Vitamin E and 142.2 times more Vitamin K than Raw Sweet Potato.
• Both Sweet Potato and Cooked Broccoli Raab provide similar amounts of Vitamin B6 per one kilogram.
• 1 kilogram of Sweet Potato have insufficient amounts of Vitamin E and Vitamin K
• Both Raw Sweet Potato as well as Cooked Broccoli Raab have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

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

• 1 kilogram of Sweet Potato has 2 times more Copper than Cooked Broccoli Raab.
• While 1 kg of Cooked Broccoli Raab contains 3.9 times more Calcium, 2.1 times more Iron, 1.5 times more Manganese, 1.7 times more Phosphorus, 2.2 times more Selenium and 1.8 times more Zinc than Raw Sweet Potato.
• Both Sweet Potato and Cooked Broccoli Raab contain similar levels of Magnesium, Potassium, Sodium and Water per one kilogram.
• 1 kilogram of Sweet Potato lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Sweet Potato has 3.4 times more Energy, 6.4 times more Carbohydrate and 6.7 times more Sugars than Cooked Broccoli Raab.
• While 1 kg of Cooked Broccoli Raab contains 201 times more Omega 3 and 2.4 times more Protein than Raw Sweet Potato.
• Both Sweet Potato and Cooked Broccoli Raab offer comparable quantities of Fiber per one kilogram.
• 1 kilogram of Sweet Potato provide inadequate amounts of Omega 3
• 1 kilogram of Cooked Broccoli Raab provide inadequate amounts of Energy
• Both Raw Sweet Potato as well as Cooked Broccoli Raab provide inadequate amounts of Omega 6 in one kilogram.