Comparing Nutrients in 500 calories Sweet Potato VS Cooked Broccoli Raab

Weight per 500 calories

• Sweet Potato: 581g
• Cooked Broccoli Raab: 2000g

Sweet Potato has 3.4 times more energy per 100g than Cooked Broccoli Raab. It has average energy density when compared to other foods. Cooked Broccoli Raab having very low energy density.

Discover which food has more nutrients per 500 calories - Sweet Potato or 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	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	0.3% 0.29g	10.7% 10.4g	97g per day for Men 19-50 years
Saturated Fat	0.33% 0.1g	5.56% 1.78g	32g per day for Men 19-50 years
Omega 3	0.36% 0.006g	251% 4g	1.6g per day for Men 19-50 years
Omega 6	0.44% 0.076g	3.65% 0.62g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	90% 117g	48% 62.4g	130g per day for Men 19-50 years
Sugars	33.5% 24.3g	17% 12.4g	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	5.6% 4.07g	6.62% 4.8g	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	% 5.6g	% 4.6g	g per day for Men 19-50 years
Sucrose	% 14.7g	% 3g	g per day for Men 19-50 years
Fiber	46% 17.4g	147% 56g	38g per day for Men 19-50 years
Protein	16.3% 9.13g	137% 76.6g	56g per day for Men 19-50 years

Vitamins

	Sweet Potato	Cooked Broccoli Raab	Recommended Dietary Allowance
Vitamin A	458% 4122μg	504% 4540μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	37.8% 0.45mg	282% 3.38mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	27.3% 0.35mg	215% 2.8mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	20.2% 3.24mg	252% 40.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	93% 4.65mg	179% 8.96mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	93% 1.2mg	338% 4.4mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	34% 10μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	16% 64μg	355% 1420μg	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	15.5% 14mg	822% 740mg	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	10% 1.5mg	337% 50.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	8.72% 10.5μg	4267% 5120μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sweet Potato	Cooked Broccoli Raab	Recommended Dietary Allowance
Calcium	17.4% 174mg	236% 2360mg	1000mg per day for Men 19-50 years
Copper	98% 0.88mg	167% 1.5mg	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	44.3% 3.55mg	318% 25.4mg	8mg per day for Men 19-50 years
Magnesium	34.6% 145mg	129% 540mg	420mg per day for Men 19-50 years
Manganese	65.2% 1.5mg	330% 7.6mg	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	39% 273mg	234% 1640mg	700mg per day for Men 19-50 years
Potassium	57.6% 1959mg	202% 6860mg	3400mg per day for Men 19-50 years
Selenium	6.34% 3.5μg	47.3% 26μg	55μg per day for Men 19-50 years
Sodium	21.3% 320mg	74.7% 1120mg	1500mg per day for Men 19-50 years
Zinc	16% 1.74mg	98% 11mg	11mg per day for Men 19-50 years
Water	12% 449g	49.4% 1828g	3700g per day for Men 19-50 years

Sweet Potato VS Cooked Broccoli Raab Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Sweet Potato or Cooked Broccoli Raab?

Lets compare vitamin content per 500 calories of Sweet Potato vs Cooked Broccoli Raab:

• 500 kcal of Cooked Broccoli Raab contain 7.5 times more Vitamin B1, 7.9 times more Vitamin B2, 12.4 times more Vitamin B3, 1.9 times more Vitamin B5, 3.6 times more Vitamin B6, 22.2 times more Vitamin B9, 53 times more Vitamin C, 33.5 times more Vitamin E and 489.2 times more Vitamin K than Raw Sweet Potato.
• Both Sweet Potato and Cooked Broccoli Raab provide similar amounts of Vitamin A per 500 calories.
• 500 calories of Sweet Potato have insufficient amounts of Vitamin K
• Both Raw Sweet Potato as well as Cooked Broccoli Raab have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Sweet Potato vs Cooked Broccoli Raab:

• 500 kcal of Cooked Broccoli Raab contain 13.5 times more Calcium, 1.7 times more Copper, 7.2 times more Iron, 3.7 times more Magnesium, 5.1 times more Manganese, 6 times more Phosphorus, 3.5 times more Potassium, 7.5 times more Selenium, 3.5 times more Sodium, 6.2 times more Zinc and 4.1 times more Water than Raw Sweet Potato.
• 500 calories of Sweet Potato lack sufficient amounts of Selenium

Comparison of macro-nutrients per 500 calories:

• 500 calories of Sweet Potato have 1.9 times more Carbohydrate and 2 times more Sugars than Cooked Broccoli Raab.
• While 500 kcal of Cooked Broccoli Raab contain 35.8 times more Fat, 691.4 times more Omega 3, 3.2 times more Fiber and 8.4 times more Protein than Raw Sweet Potato.
• Both Sweet Potato and Cooked Broccoli Raab offer comparable quantities of Energy per 500 calories.
• 500 calories of Sweet Potato provide inadequate amounts of Omega 3
• Both Raw Sweet Potato as well as Cooked Broccoli Raab provide inadequate amounts of Omega 6 in 500 calories.