Comparing Nutrients in 7 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	6.16% 179kcal	1.5% 43.7kcal	2900kcal per day for Men 19-50 years
Fat	0.31% 0.3g	1% 0.97g	97g per day for Men 19-50 years
Saturated Fat	0.32% 0.1g	0.51% 0.16g	32g per day for Men 19-50 years
Omega 3	0.74% 0.012g	23.4% 0.38g	1.6g per day for Men 19-50 years
Omega 6	1.05% 0.18g	0.34% 0.058g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	31.6% 41g	4.35% 5.66g	130g per day for Men 19-50 years
Sugars	17.7% 13g	1.04% 0.75g	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	1.37% 0.99g	0.47% 0.34g	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	% 1.13g	% 0.2g	g per day for Men 19-50 years
Sucrose	% 4.52g	% 0.22g	g per day for Men 19-50 years
Fiber	17.2% 6.55g	14% 5.36g	38g per day for Men 19-50 years
Protein	7.12% 4g	11.2% 6.3g	56g per day for Men 19-50 years

Vitamins

	Baked Sweet Potato	Broccoli Raab	Recommended Dietary Allowance
Vitamin A	212% 1907μg	29% 260μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	17.7% 0.21mg	26.8% 0.32mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16% 0.21mg	19.7% 0.26mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18.4% 2.95mg	15% 2.42mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	35% 1.75mg	12.8% 0.64mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	43.7% 0.57mg	26% 0.34mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	16% 4.76μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	2.98% 12μg	41% 165μg	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	43.2% 39mg	44.5% 40mg	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	9.4% 1.4mg	21.4% 3.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.8% 4.56μg	370% 445μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Sweet Potato	Broccoli Raab	Recommended Dietary Allowance
Calcium	7.54% 75.4mg	21.4% 214mg	1000mg per day for Men 19-50 years
Copper	35.5% 0.32mg	9.26% 0.083mg	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	17% 1.37mg	53% 4.25mg	8mg per day for Men 19-50 years
Magnesium	12.8% 53.6mg	10.4% 43.7mg	420mg per day for Men 19-50 years
Manganese	43% 0.99mg	34% 0.78mg	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	15.3% 107mg	20.7% 145mg	700mg per day for Men 19-50 years
Potassium	27.7% 943mg	11.4% 389mg	3400mg per day for Men 19-50 years
Selenium	0.72% 0.4μg	3.6% 2μg	55μg per day for Men 19-50 years
Sodium	4.76% 71.4mg	4.37% 65.5mg	1500mg per day for Men 19-50 years
Zinc	5.77% 0.64mg	14% 1.53mg	11mg per day for Men 19-50 years
Water	4.06% 150g	4.96% 184g	3700g per day for Men 19-50 years

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

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

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

• 7 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 7 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 seven ounces.
• 7 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 seven ounces.

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

• 7 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 7 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 seven ounces.
• Both Sweet Potato Baked in skin, flesh only as well as Raw Broccoli Raab lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 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 7 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.
• 7 ounces of Baked Sweet Potato provide inadequate amounts of Omega 3
• 7 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 seven ounces.