Comparing Nutrients in 7 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	1.7% 49.6kcal	6.16% 179kcal	2900kcal per day for Men 19-50 years
Fat	1.06% 1.03g	0.31% 0.3g	97g per day for Men 19-50 years
Saturated Fat	0.55% 0.18g	0.32% 0.1g	32g per day for Men 19-50 years
Omega 3	25% 0.4g	0.74% 0.012g	1.6g per day for Men 19-50 years
Omega 6	0.36% 0.062g	1.05% 0.18g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	4.76% 6.2g	31.6% 41g	130g per day for Men 19-50 years
Sugars	1.7% 1.23g	17.7% 13g	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	0.66% 0.48g	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	% 0.46g	% 1.13g	g per day for Men 19-50 years
Sucrose	% 0.3g	% 4.52g	g per day for Men 19-50 years
Fiber	14.6% 5.56g	17.2% 6.55g	38g per day for Men 19-50 years
Protein	13.6% 7.6g	7.12% 4g	56g per day for Men 19-50 years

Vitamins

	Cooked Broccoli Raab	Baked Sweet Potato	Recommended Dietary Allowance
Vitamin A	50% 450μg	212% 1907μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	28% 0.34mg	17.7% 0.21mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	21.4% 0.28mg	16% 0.21mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25% 4mg	18.4% 2.95mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17.8% 0.89mg	35% 1.75mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	33.6% 0.44mg	43.7% 0.57mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	16% 4.76μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	35.2% 141μg	2.98% 12μg	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	81.6% 73.4mg	43.2% 39mg	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	33.5% 5.02mg	9.4% 1.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	423% 508μg	3.8% 4.56μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Broccoli Raab	Baked Sweet Potato	Recommended Dietary Allowance
Calcium	23.4% 234mg	7.54% 75.4mg	1000mg per day for Men 19-50 years
Copper	16.5% 0.15mg	35.5% 0.32mg	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	31.5% 2.52mg	17% 1.37mg	8mg per day for Men 19-50 years
Magnesium	12.8% 53.6mg	12.8% 53.6mg	420mg per day for Men 19-50 years
Manganese	32.8% 0.75mg	43% 0.99mg	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	23.2% 163mg	15.3% 107mg	700mg per day for Men 19-50 years
Potassium	20% 681mg	27.7% 943mg	3400mg per day for Men 19-50 years
Selenium	4.7% 2.58μg	0.72% 0.4μg	55μg per day for Men 19-50 years
Sodium	7.4% 111mg	4.76% 71.4mg	1500mg per day for Men 19-50 years
Zinc	9.74% 1.07mg	5.77% 0.64mg	11mg per day for Men 19-50 years
Water	4.9% 181g	4.06% 150g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Broccoli Raab VS Baked Sweet Potato per 7 oz

Compare the macro and micronutrient content in 7 oz of Cooked Broccoli Raab versus 7 oz of Baked Sweet Potato to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Cooked Broccoli Raab vs Baked Sweet Potato:

• 7 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 7 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.
• 7 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 seven ounces.

Comparing minerals per 7 ounces for Cooked Broccoli Raab vs Baked Sweet Potato:

• 7 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 7 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 seven ounces.
• 7 ounces of Baked Sweet Potato lack sufficient amounts of Selenium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Cooked Broccoli Raab have 33.5 times more Omega 3 and 1.9 times more Protein than Baked Sweet Potato.
• While 7 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 seven ounces.
• 7 ounces of Cooked Broccoli Raab provide inadequate amounts of Energy
• 7 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 seven ounces.