Comparing Nutrients in 300 calories Broccoli Raab VS Baked Sweet Potato

Weight per 300 calories

• Broccoli Raab: 1364g
• Baked Sweet Potato: 333g

Sweet Potato Baked in skin, flesh only has 4.1 times more energy per unit of mass than Raw Broccoli Raab, which is average in comparison to other foods. Broccoli Raab having very low energy density.

Discover which food has more nutrients per 300 calories - Broccoli Raab or Baked Sweet Potato?

Macros Ratio

	Protein	Fat	Carbs
Broccoli Raab	45%	15%	40%
Baked Sweet Potato	9%	1%	90%

Macro Nutrients

	Broccoli Raab	Baked Sweet Potato	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	6.9% 6.7g	0.52% 0.5g	97g per day for Men 19-50 years
Saturated Fat	3.54% 1.13g	0.54% 0.17g	32g per day for Men 19-50 years
Omega 3	161% 2.58g	1.25% 0.02g	1.6g per day for Men 19-50 years
Omega 6	2.33% 0.4g	1.76% 0.3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	30% 39g	53% 69g	130g per day for Men 19-50 years
Sugars	7.15% 5.2g	29.8% 21.6g	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	3.2% 2.3g	2.3% 1.67g	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	% 1.36g	% 1.9g	g per day for Men 19-50 years
Sucrose	% 1.5g	% 7.6g	g per day for Men 19-50 years
Fiber	97% 37g	29% 11g	38g per day for Men 19-50 years
Protein	77% 43.2g	12% 6.7g	56g per day for Men 19-50 years

Vitamins

	Broccoli Raab	Baked Sweet Potato	Recommended Dietary Allowance
Vitamin A	198% 1786μg	356% 3203μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	184% 2.2mg	29.7% 0.36mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	135% 1.76mg	27% 0.35mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	104% 16.7mg	31% 4.96mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	88% 4.4mg	59% 2.95mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	179% 2.33mg	73.3% 0.95mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	26.7% 8μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	283% 1132μg	5% 20μg	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	306% 275mg	72.6% 65.3mg	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	147% 22mg	15.8% 2.37mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2545% 3055μg	6.4% 7.67μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli Raab	Baked Sweet Potato	Recommended Dietary Allowance
Calcium	147% 1473mg	12.7% 127mg	1000mg per day for Men 19-50 years
Copper	63.6% 0.57mg	59.6% 0.54mg	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	365% 29mg	28.8% 2.3mg	8mg per day for Men 19-50 years
Magnesium	71.4% 300mg	21.4% 90mg	420mg per day for Men 19-50 years
Manganese	234% 5.4mg	72% 1.66mg	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	142% 995mg	25.7% 180mg	700mg per day for Men 19-50 years
Potassium	78.6% 2673mg	46.6% 1583mg	3400mg per day for Men 19-50 years
Selenium	24.8% 13.6μg	1.2% 0.67μg	55μg per day for Men 19-50 years
Sodium	30% 450mg	8% 120mg	1500mg per day for Men 19-50 years
Zinc	95% 10.5mg	9.7% 1.07mg	11mg per day for Men 19-50 years
Water	34% 1262g	6.83% 253g	3700g per day for Men 19-50 years

Broccoli Raab VS Baked Sweet Potato Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Broccoli Raab or Baked Sweet Potato?

Lets compare vitamin content per 300 calories of Broccoli Raab vs Baked Sweet Potato:

• 300 calories of Broccoli Raab have 6.2 times more Vitamin B1, 5 times more Vitamin B2, 3.4 times more Vitamin B3, 1.5 times more Vitamin B5, 2.4 times more Vitamin B6, 56.6 times more Vitamin B9, 4.2 times more Vitamin C, 9.3 times more Vitamin E and 398.4 times more Vitamin K than Baked Sweet Potato.
• While 300 kcal of Sweet Potato Baked in skin, flesh only contain 1.8 times more Vitamin A than Raw Broccoli Raab.
• 300 calories of Baked Sweet Potato have insufficient amounts of Vitamin B9
• Both Raw Broccoli Raab as well as Sweet Potato Baked in skin, flesh only have insufficient amounts of Vitamin B12 and Vitamin D in 300 calories.

Comparing minerals per 300 calories for Broccoli Raab vs Baked Sweet Potato:

• 300 calories of Broccoli Raab have 11.6 times more Calcium, 12.7 times more Iron, 3.3 times more Magnesium, 3.3 times more Manganese, 5.5 times more Phosphorus, 1.7 times more Potassium, 20.5 times more Selenium, 3.8 times more Sodium, 9.8 times more Zinc and 5 times more Water than Baked Sweet Potato.
• Both Broccoli Raab and Baked Sweet Potato contain similar levels of Copper per 300 calories.
• 300 calories of Baked Sweet Potato lack sufficient amounts of Selenium

Comparison of macro-nutrients per 300 calories:

• 300 calories of Broccoli Raab have 13.4 times more Fat, 128.9 times more Omega 3, 3.3 times more Fiber and 6.5 times more Protein than Baked Sweet Potato.
• While 300 kcal of Sweet Potato Baked in skin, flesh only contain 1.8 times more Carbohydrate and 4.2 times more Sugars than Raw Broccoli Raab.
• Both Broccoli Raab and Baked Sweet Potato offer comparable quantities of Energy per 300 calories.
• 300 calories of Baked Sweet Potato provide inadequate amounts of Omega 3
• Both Raw Broccoli Raab as well as Sweet Potato Baked in skin, flesh only provide inadequate amounts of Omega 6 in 300 calories.