Comparing Nutrients in 7 ounces Broccoli Raab VS Baked Sweet Potato

Macros Ratio

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

Macro Nutrients

	Broccoli Raab	Baked Sweet Potato	Recommended Dietary Allowance
Energy	1.5% 43.7kcal	6.16% 179kcal	2900kcal per day for Men 19-50 years
Fat	1% 0.97g	0.31% 0.3g	97g per day for Men 19-50 years
Saturated Fat	0.51% 0.16g	0.32% 0.1g	32g per day for Men 19-50 years
Omega 3	23.4% 0.38g	0.74% 0.012g	1.6g per day for Men 19-50 years
Omega 6	0.34% 0.058g	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	4.35% 5.66g	31.6% 41g	130g per day for Men 19-50 years
Sugars	1.04% 0.75g	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	0.47% 0.34g	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	% 0.2g	% 1.13g	g per day for Men 19-50 years
Sucrose	% 0.22g	% 4.52g	g per day for Men 19-50 years
Fiber	14% 5.36g	17.2% 6.55g	38g per day for Men 19-50 years
Protein	11.2% 6.3g	7.12% 4g	56g per day for Men 19-50 years

Vitamins

	Broccoli Raab	Baked Sweet Potato	Recommended Dietary Allowance
Vitamin A	29% 260μg	212% 1907μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	26.8% 0.32mg	17.7% 0.21mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	19.7% 0.26mg	16% 0.21mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15% 2.42mg	18.4% 2.95mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.8% 0.64mg	35% 1.75mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	26% 0.34mg	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	41% 165μg	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	44.5% 40mg	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	21.4% 3.2mg	9.4% 1.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	370% 445μg	3.8% 4.56μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli Raab	Baked Sweet Potato	Recommended Dietary Allowance
Calcium	21.4% 214mg	7.54% 75.4mg	1000mg per day for Men 19-50 years
Copper	9.26% 0.083mg	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	53% 4.25mg	17% 1.37mg	8mg per day for Men 19-50 years
Magnesium	10.4% 43.7mg	12.8% 53.6mg	420mg per day for Men 19-50 years
Manganese	34% 0.78mg	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	20.7% 145mg	15.3% 107mg	700mg per day for Men 19-50 years
Potassium	11.4% 389mg	27.7% 943mg	3400mg per day for Men 19-50 years
Selenium	3.6% 2μg	0.72% 0.4μg	55μg per day for Men 19-50 years
Sodium	4.37% 65.5mg	4.76% 71.4mg	1500mg per day for Men 19-50 years
Zinc	14% 1.53mg	5.77% 0.64mg	11mg per day for Men 19-50 years
Water	4.96% 184g	4.06% 150g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 7 oz of 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 Broccoli Raab vs Baked Sweet Potato:

• 7 ounces of Broccoli Raab have 1.5 times more Vitamin B1, 1.2 times more Vitamin B2, 13.8 times more Vitamin B9, 2.3 times more Vitamin E and 97.4 times more Vitamin K than Baked Sweet Potato.
• While 7 oz of Sweet Potato Baked in skin, flesh only contain 7.3 times more Vitamin A, 2.7 times more Vitamin B5 and 1.7 times more Vitamin B6 than Raw Broccoli Raab.
• Both Broccoli Raab and Baked Sweet Potato provide similar amounts of Vitamin B3 and Vitamin C per seven ounces.
• 7 ounces of Baked Sweet Potato have insufficient amounts of Vitamin B9 and Vitamin K
• Both Raw 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 Broccoli Raab vs Baked Sweet Potato:

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

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Broccoli Raab have 31.5 times more Omega 3 and 1.6 times more Protein than Baked Sweet Potato.
• While 7 oz of Sweet Potato Baked in skin, flesh only contain 4.1 times more Energy, 7.3 times more Carbohydrate and 17.1 times more Sugars than Raw Broccoli Raab.
• Both Broccoli Raab and Baked Sweet Potato offer comparable quantities of Fiber per seven ounces.
• 7 ounces of Broccoli Raab provide inadequate amounts of Energy
• 7 ounces of Baked Sweet Potato provide inadequate amounts of Omega 3
• Both Raw Broccoli Raab as well as Sweet Potato Baked in skin, flesh only provide inadequate amounts of Omega 6 in seven ounces.