Comparing Nutrients in 5 ounces Baked Sweet Potato VS Broccoli Raab

Macros Ratio

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

Macro Nutrients

	Baked Sweet Potato	Broccoli Raab	Recommended Dietary Allowance
Energy	4.4% 128kcal	1.08% 31kcal	2900kcal per day for Men 19-50 years
Fat	0.22% 0.21g	0.72% 0.69g	97g per day for Men 19-50 years
Saturated Fat	0.23% 0.074g	0.37% 0.12g	32g per day for Men 19-50 years
Omega 3	0.53% 0.009g	16.7% 0.27g	1.6g per day for Men 19-50 years
Omega 6	0.75% 0.13g	0.24% 0.041g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	22.6% 29.4g	3.1% 4.04g	130g per day for Men 19-50 years
Sugars	12.7% 9.2g	0.74% 0.54g	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	0.98% 0.71g	0.33% 0.24g	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	% 0.81g	% 0.14g	g per day for Men 19-50 years
Sucrose	% 3.23g	% 0.16g	g per day for Men 19-50 years
Fiber	12.3% 4.68g	10% 3.83g	38g per day for Men 19-50 years
Protein	5.1% 2.85g	8.02% 4.5g	56g per day for Men 19-50 years

Vitamins

	Baked Sweet Potato	Broccoli Raab	Recommended Dietary Allowance
Vitamin A	151% 1362μg	20.6% 186μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12.6% 0.15mg	19% 0.23mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11.6% 0.15mg	14% 0.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13% 2.1mg	11% 1.73mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	25% 1.25mg	9.13% 0.46mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	31% 0.41mg	18.6% 0.24mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	11.3% 3.4μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	2.13% 8.5μg	29.4% 118μg	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	31% 27.8mg	32% 28.6mg	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	6.7% 1mg	15.3% 2.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.7% 3.26μg	265% 318μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Sweet Potato	Broccoli Raab	Recommended Dietary Allowance
Calcium	5.4% 54mg	15.3% 153mg	1000mg per day for Men 19-50 years
Copper	25.4% 0.23mg	6.6% 0.06mg	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	12.2% 0.98mg	38% 3.03mg	8mg per day for Men 19-50 years
Magnesium	9.1% 38.3mg	7.42% 31mg	420mg per day for Men 19-50 years
Manganese	30.6% 0.7mg	24.3% 0.56mg	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	11% 76.5mg	14.8% 103mg	700mg per day for Men 19-50 years
Potassium	20% 673mg	8.17% 278mg	3400mg per day for Men 19-50 years
Selenium	0.52% 0.28μg	2.58% 1.4μg	55μg per day for Men 19-50 years
Sodium	3.4% 51mg	3.1% 46.8mg	1500mg per day for Men 19-50 years
Zinc	4.12% 0.45mg	9.92% 1.1mg	11mg per day for Men 19-50 years
Water	2.9% 107g	3.55% 131g	3700g per day for Men 19-50 years

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

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

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

• 5 ounces of Baked Sweet Potato have 7.3 times more Vitamin A, 1.2 times more Vitamin B3, 2.7 times more Vitamin B5 and 1.7 times more Vitamin B6 than Broccoli Raab.
• While 5 oz of Raw Broccoli Raab contain 1.5 times more Vitamin B1, 13.8 times more Vitamin B9, 2.3 times more Vitamin E and 97.4 times more Vitamin K than Sweet Potato Baked in skin, flesh only.
• Both Baked Sweet Potato and Broccoli Raab provide similar amounts of Vitamin B2 and Vitamin C per five ounces.
• 5 ounces of Baked Sweet Potato have insufficient amounts of Vitamin B9 and Vitamin K
• Both Sweet Potato Baked in skin, flesh only as well as Raw Broccoli Raab have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

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

• 5 ounces of Baked Sweet Potato have 3.8 times more Copper, 1.2 times more Magnesium, 1.3 times more Manganese and 2.4 times more Potassium than Broccoli Raab.
• While 5 oz of Raw Broccoli Raab contain 2.8 times more Calcium, 3.1 times more Iron, 1.4 times more Phosphorus and 2.4 times more Zinc than Sweet Potato Baked in skin, flesh only.
• Both Baked Sweet Potato and Broccoli Raab contain similar levels of Sodium and Water per five ounces.
• Both Sweet Potato Baked in skin, flesh only as well as Raw Broccoli Raab lack sufficient amounts of Selenium in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Baked Sweet Potato have 4.1 times more Energy, 7.3 times more Carbohydrate, 17.1 times more Sugars and 1.2 times more Fiber than Broccoli Raab.
• While 5 oz of Raw Broccoli Raab contain 31.5 times more Omega 3 and 1.6 times more Protein than Sweet Potato Baked in skin, flesh only.
• 5 ounces of Baked Sweet Potato provide inadequate amounts of Omega 3
• 5 ounces of Broccoli Raab provide inadequate amounts of Energy
• Both Sweet Potato Baked in skin, flesh only as well as Raw Broccoli Raab provide inadequate amounts of Omega 6 in five ounces.