Comparing Nutrients in 5 ounces Broccoli Raab VS Sweet Potato

Macros Ratio

	Protein	Fat	Carbs
Broccoli Raab	45%	15%	40%
Sweet Potato	7%	1%	92%

Macro Nutrients

	Broccoli Raab	Sweet Potato	Recommended Dietary Allowance
Energy	1.08% 31kcal	4.2% 122kcal	2900kcal per day for Men 19-50 years
Fat	0.72% 0.69g	0.073% 0.071g	97g per day for Men 19-50 years
Saturated Fat	0.37% 0.12g	0.08% 0.026g	32g per day for Men 19-50 years
Omega 3	16.7% 0.27g	0.089% 0.001g	1.6g per day for Men 19-50 years
Omega 6	0.24% 0.041g	0.11% 0.018g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	3.1% 4.04g	22% 28.5g	130g per day for Men 19-50 years
Sugars	0.74% 0.54g	8.17% 5.93g	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	0.33% 0.24g	1.37% 0.99g	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	% 0.14g	% 1.36g	g per day for Men 19-50 years
Sucrose	% 0.16g	% 3.57g	g per day for Men 19-50 years
Fiber	10% 3.83g	11% 4.25g	38g per day for Men 19-50 years
Protein	8.02% 4.5g	3.97% 2.23g	56g per day for Men 19-50 years

Vitamins

	Broccoli Raab	Sweet Potato	Recommended Dietary Allowance
Vitamin A	20.6% 186μg	112% 1005μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	19% 0.23mg	9.2% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14% 0.18mg	6.65% 0.086mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11% 1.73mg	4.93% 0.79mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.13% 0.46mg	22.7% 1.13mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	18.6% 0.24mg	22.8% 0.3mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	8.27% 2.5μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	29.4% 118μg	3.9% 15.6μg	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	32% 28.6mg	3.78% 3.4mg	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	15.3% 2.3mg	2.46% 0.37mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	265% 318μg	2.13% 2.55μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli Raab	Sweet Potato	Recommended Dietary Allowance
Calcium	15.3% 153mg	4.25% 42.5mg	1000mg per day for Men 19-50 years
Copper	6.6% 0.06mg	23.8% 0.21mg	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	38% 3.03mg	11% 0.86mg	8mg per day for Men 19-50 years
Magnesium	7.42% 31mg	8.44% 35.4mg	420mg per day for Men 19-50 years
Manganese	24.3% 0.56mg	16% 0.37mg	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	14.8% 103mg	9.5% 66.6mg	700mg per day for Men 19-50 years
Potassium	8.17% 278mg	14% 478mg	3400mg per day for Men 19-50 years
Selenium	2.58% 1.4μg	1.55% 0.85μg	55μg per day for Men 19-50 years
Sodium	3.1% 46.8mg	5.2% 78mg	1500mg per day for Men 19-50 years
Zinc	9.92% 1.1mg	3.87% 0.43mg	11mg per day for Men 19-50 years
Water	3.55% 131g	2.96% 110g	3700g per day for Men 19-50 years

Nutrient Comparison: Broccoli Raab VS Sweet Potato per 5 oz

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

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

• 5 ounces of Broccoli Raab have 2.1 times more Vitamin B1, 2.1 times more Vitamin B2, 2.2 times more Vitamin B3, 7.5 times more Vitamin B9, 8.4 times more Vitamin C, 6.2 times more Vitamin E and 124.4 times more Vitamin K than Sweet Potato.
• While 5 oz of Raw Sweet Potato contain 5.4 times more Vitamin A and 2.5 times more Vitamin B5 than Raw Broccoli Raab.
• Both Broccoli Raab and Sweet Potato provide similar amounts of Vitamin B6 per five ounces.
• 5 ounces of Sweet Potato have insufficient amounts of Vitamin E and Vitamin K
• Both Raw Broccoli Raab as well as Raw Sweet Potato have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

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

• 5 ounces of Broccoli Raab have 3.6 times more Calcium, 3.5 times more Iron, 1.5 times more Manganese, 1.6 times more Phosphorus and 2.6 times more Zinc than Sweet Potato.
• While 5 oz of Raw Sweet Potato contain 3.6 times more Copper, 1.7 times more Potassium and 1.7 times more Sodium than Raw Broccoli Raab.
• Both Broccoli Raab and Sweet Potato contain similar levels of Magnesium and Water per five ounces.
• Both Raw Broccoli Raab as well as Raw Sweet Potato lack sufficient amounts of Selenium in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Broccoli Raab have 189 times more Omega 3 and 2 times more Protein than Sweet Potato.
• While 5 oz of Raw Sweet Potato contain 3.9 times more Energy, 7.1 times more Carbohydrate and 11 times more Sugars than Raw Broccoli Raab.
• Both Broccoli Raab and Sweet Potato offer comparable quantities of Fiber per five ounces.
• 5 ounces of Broccoli Raab provide inadequate amounts of Energy
• 5 ounces of Sweet Potato provide inadequate amounts of Omega 3
• Both Raw Broccoli Raab as well as Raw Sweet Potato provide inadequate amounts of Omega 6 in five ounces.