Comparing Nutrients in 7 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	1.5% 43.7kcal	5.9% 171kcal	2900kcal per day for Men 19-50 years
Fat	1% 0.97g	0.1% 0.099g	97g per day for Men 19-50 years
Saturated Fat	0.51% 0.16g	0.11% 0.036g	32g per day for Men 19-50 years
Omega 3	23.4% 0.38g	0.12% 0.002g	1.6g per day for Men 19-50 years
Omega 6	0.34% 0.058g	0.15% 0.026g	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	30.7% 40g	130g per day for Men 19-50 years
Sugars	1.04% 0.75g	11.4% 8.3g	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	1.9% 1.4g	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	% 1.9g	g per day for Men 19-50 years
Sucrose	% 0.22g	% 5g	g per day for Men 19-50 years
Fiber	14% 5.36g	15.7% 5.95g	38g per day for Men 19-50 years
Protein	11.2% 6.3g	5.56% 3.1g	56g per day for Men 19-50 years

Vitamins

	Broccoli Raab	Sweet Potato	Recommended Dietary Allowance
Vitamin A	29% 260μg	156% 1407μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	26.8% 0.32mg	13% 0.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	19.7% 0.26mg	9.3% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15% 2.42mg	6.9% 1.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.8% 0.64mg	31.8% 1.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	26% 0.34mg	32% 0.41mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	11.6% 3.47μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	41% 165μg	5.46% 22μg	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	5.3% 4.76mg	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	3.44% 0.52mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	370% 445μg	2.98% 3.57μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli Raab	Sweet Potato	Recommended Dietary Allowance
Calcium	21.4% 214mg	5.95% 59.5mg	1000mg per day for Men 19-50 years
Copper	9.26% 0.083mg	33.3% 0.3mg	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	15% 1.2mg	8mg per day for Men 19-50 years
Magnesium	10.4% 43.7mg	12% 49.6mg	420mg per day for Men 19-50 years
Manganese	34% 0.78mg	22.3% 0.51mg	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	13.3% 93mg	700mg per day for Men 19-50 years
Potassium	11.4% 389mg	19.7% 669mg	3400mg per day for Men 19-50 years
Selenium	3.6% 2μg	2.16% 1.2μg	55μg per day for Men 19-50 years
Sodium	4.37% 65.5mg	7.28% 109mg	1500mg per day for Men 19-50 years
Zinc	14% 1.53mg	5.4% 0.6mg	11mg per day for Men 19-50 years
Water	4.96% 184g	4.14% 153g	3700g per day for Men 19-50 years

Nutrient Comparison: Broccoli Raab VS Sweet Potato per 7 oz

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

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

• 7 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 7 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 seven ounces.
• 7 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 seven ounces.

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

• 7 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 7 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 seven ounces.
• Both Raw Broccoli Raab as well as Raw Sweet Potato lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Broccoli Raab have 189 times more Omega 3 and 2 times more Protein than Sweet Potato.
• While 7 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 seven ounces.
• 7 ounces of Broccoli Raab provide inadequate amounts of Energy
• 7 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 seven ounces.

Frequently Asked Questions about Broccoli Raab VS Sweet Potato

What are the health benefits of Broccoli Raab compared to Sweet Potato?

Broccoli raab is a good source of vitamins A, C, and K, as well as iron and calcium. It is also high in antioxidants and fiber, which can support digestive health and reduce inflammation. Sweet potatoes, on the other hand, are rich in beta-carotene, vitamin C, and fiber. They also provide a good source of potassium and manganese. Both vegetables offer unique health benefits, so including a variety of plant-based foods in your diet is important for overall health.

Can I lose weight easier by eating more Broccoli Raab or Sweet Potato?

Both broccoli raab and sweet potatoes can be beneficial for weight loss due to their high fiber content and low calorie density. However, sweet potatoes are higher in carbohydrates and calories compared to broccoli raab. If you are looking to lose weight, incorporating more broccoli raab into your diet may be a better option as it is lower in calories and carbohydrates, making it easier to create a calorie deficit for weight loss. Additionally, broccoli raab is a good source of vitamins and minerals that can support overall health and weight management.

Should I eat more Broccoli Raab or more Sweet Potato to gain more muscles while training consistently?

Both broccoli raab and sweet potatoes are great choices for building muscle due to their nutrient content. Broccoli raab is high in vitamin C, iron, and calcium, which are important for muscle function and recovery. Sweet potatoes are a good source of complex carbohydrates, which provide energy for workouts, as well as vitamin A and potassium, which support muscle function. To maximize muscle growth, it's important to have a balanced diet that includes a variety of nutrient-dense foods, so I recommend incorporating both broccoli raab and sweet potatoes into your meals.

What is the environmental impact of producing Broccoli Raab compared to Sweet Potato?

Broccoli Raab has a lower environmental impact compared to Sweet Potato in terms of water usage, land usage, and greenhouse gas emissions. Broccoli Raab requires less water and land to grow, and it produces fewer greenhouse gas emissions during production. Choosing Broccoli Raab over Sweet Potato can help reduce the overall environmental footprint of your diet.