Comparing Nutrients in 5 ounces Cooked Broccoli Raab VS Baked Sweet Potato

Macros Ratio

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

Macro Nutrients

	Cooked Broccoli Raab	Baked Sweet Potato	Recommended Dietary Allowance
Energy	1.22% 35.4kcal	4.4% 128kcal	2900kcal per day for Men 19-50 years
Fat	0.76% 0.74g	0.22% 0.21g	97g per day for Men 19-50 years
Saturated Fat	0.39% 0.13g	0.23% 0.074g	32g per day for Men 19-50 years
Omega 3	18% 0.28g	0.53% 0.009g	1.6g per day for Men 19-50 years
Omega 6	0.26% 0.044g	0.75% 0.13g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	3.4% 4.42g	22.6% 29.4g	130g per day for Men 19-50 years
Sugars	1.2% 0.88g	12.7% 9.2g	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	0.47% 0.34g	0.98% 0.71g	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	% 0.33g	% 0.81g	g per day for Men 19-50 years
Sucrose	% 0.21g	% 3.23g	g per day for Men 19-50 years
Fiber	10.4% 3.97g	12.3% 4.68g	38g per day for Men 19-50 years
Protein	9.7% 5.43g	5.1% 2.85g	56g per day for Men 19-50 years

Vitamins

	Cooked Broccoli Raab	Baked Sweet Potato	Recommended Dietary Allowance
Vitamin A	35.8% 322μg	151% 1362μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	20% 0.24mg	12.6% 0.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.3% 0.2mg	11.6% 0.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18% 2.86mg	13% 2.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.7% 0.64mg	25% 1.25mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	24% 0.31mg	31% 0.41mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	11.3% 3.4μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	25% 101μg	2.13% 8.5μg	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	58.3% 52.4mg	31% 27.8mg	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	24% 3.6mg	6.7% 1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	302% 363μg	2.7% 3.26μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Broccoli Raab	Baked Sweet Potato	Recommended Dietary Allowance
Calcium	16.7% 167mg	5.4% 54mg	1000mg per day for Men 19-50 years
Copper	12% 0.11mg	25.4% 0.23mg	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	22.5% 1.8mg	12.2% 0.98mg	8mg per day for Men 19-50 years
Magnesium	9.1% 38.3mg	9.1% 38.3mg	420mg per day for Men 19-50 years
Manganese	23.4% 0.54mg	30.6% 0.7mg	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	16.6% 116mg	11% 76.5mg	700mg per day for Men 19-50 years
Potassium	14.3% 486mg	20% 673mg	3400mg per day for Men 19-50 years
Selenium	3.35% 1.84μg	0.52% 0.28μg	55μg per day for Men 19-50 years
Sodium	5.3% 79.4mg	3.4% 51mg	1500mg per day for Men 19-50 years
Zinc	6.96% 0.77mg	4.12% 0.45mg	11mg per day for Men 19-50 years
Water	3.5% 130g	2.9% 107g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Broccoli Raab VS Baked Sweet Potato per 5 oz

Compare the macro and micronutrient content in 5 oz of Cooked Broccoli Raab versus 5 oz of Baked Sweet Potato to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Cooked Broccoli Raab vs Baked Sweet Potato:

• 5 ounces of Cooked Broccoli Raab have 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 Baked Sweet Potato.
• While 5 oz of Sweet Potato Baked in skin, flesh only contain 4.2 times more Vitamin A, 2 times more Vitamin B5 and 1.3 times more Vitamin B6 than Cooked Broccoli Raab.
• 5 ounces of Baked Sweet Potato have insufficient amounts of Vitamin B9 and Vitamin K
• Both Cooked Broccoli Raab as well as Sweet Potato Baked in skin, flesh only have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Cooked Broccoli Raab vs Baked Sweet Potato:

• 5 ounces of Cooked Broccoli Raab have 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, 1.7 times more Zinc and 1.2 times more Water than Baked Sweet Potato.
• While 5 oz of Sweet Potato Baked in skin, flesh only contain 2.1 times more Copper, 1.3 times more Manganese and 1.4 times more Potassium than Cooked Broccoli Raab.
• Both Cooked Broccoli Raab and Baked Sweet Potato contain similar levels of Magnesium per five ounces.
• 5 ounces of Baked Sweet Potato lack sufficient amounts of Selenium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Cooked Broccoli Raab have 33.5 times more Omega 3 and 1.9 times more Protein than Baked Sweet Potato.
• While 5 oz of Sweet Potato Baked in skin, flesh only contain 3.6 times more Energy, 6.6 times more Carbohydrate and 10.5 times more Sugars than Cooked Broccoli Raab.
• Both Cooked Broccoli Raab and Baked Sweet Potato offer comparable quantities of Fiber per five ounces.
• 5 ounces of Cooked Broccoli Raab provide inadequate amounts of Energy
• 5 ounces of Baked Sweet Potato provide inadequate amounts of Omega 3
• Both Cooked Broccoli Raab as well as Sweet Potato Baked in skin, flesh only provide inadequate amounts of Omega 6 in five ounces.