Comparing Nutrients in 1 pound 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	14% 408kcal	3.9% 113kcal	2900kcal per day for Men 19-50 years
Fat	0.7% 0.68g	2.43% 2.36g	97g per day for Men 19-50 years
Saturated Fat	0.74% 0.24g	1.26% 0.4g	32g per day for Men 19-50 years
Omega 3	1.7% 0.027g	57% 0.91g	1.6g per day for Men 19-50 years
Omega 6	2.4% 0.41g	0.83% 0.14g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	72.3% 94g	11% 14g	130g per day for Men 19-50 years
Sugars	40.5% 29.4g	3.88% 2.8g	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	3.13% 2.27g	1.5% 1.1g	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	% 2.6g	% 1.04g	g per day for Men 19-50 years
Sucrose	% 10.3g	% 0.68g	g per day for Men 19-50 years
Fiber	39.4% 15g	33.4% 12.7g	38g per day for Men 19-50 years
Protein	16.3% 9.1g	31% 17.4g	56g per day for Men 19-50 years

Vitamins

	Baked Sweet Potato	Cooked Broccoli Raab	Recommended Dietary Allowance
Vitamin A	484% 4359μg	114% 1030μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	40.4% 0.49mg	64% 0.77mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	37% 0.48mg	49% 0.64mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	42% 6.74mg	57% 9.14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	80% 4mg	40.6% 2.03mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	100% 1.3mg	76.8% 1mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	36.3% 11μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	6.8% 27.2μg	80.5% 322μg	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	99% 89mg	186% 168mg	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	21.5% 3.22mg	76.5% 11.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	8.7% 10.4μg	968% 1161μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Sweet Potato	Cooked Broccoli Raab	Recommended Dietary Allowance
Calcium	17.2% 172mg	53.5% 535mg	1000mg per day for Men 19-50 years
Copper	81% 0.73mg	37.8% 0.34mg	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	39% 3.13mg	72% 5.76mg	8mg per day for Men 19-50 years
Magnesium	29% 122mg	29% 122mg	420mg per day for Men 19-50 years
Manganese	98% 2.25mg	75% 1.72mg	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	35% 245mg	53% 372mg	700mg per day for Men 19-50 years
Potassium	63.4% 2155mg	45.8% 1556mg	3400mg per day for Men 19-50 years
Selenium	1.65% 0.91μg	10.7% 5.9μg	55μg per day for Men 19-50 years
Sodium	11% 163mg	17% 254mg	1500mg per day for Men 19-50 years
Zinc	13% 1.45mg	22.3% 2.45mg	11mg per day for Men 19-50 years
Water	9.3% 344g	11.2% 415g	3700g per day for Men 19-50 years

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

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

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

• 1 pound 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 lb 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 pound 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 pound.

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

• 1 pound 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 lb 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 pound.
• 1 pound of Baked Sweet Potato lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 pound:

• 1 pound 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 lb 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 pound.
• 1 pound of Baked Sweet Potato provide inadequate amounts of Omega 3
• 1 pound 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 pound.