Comparing Nutrients in 7 ounces Boiled Sweet Potato no Skin VS Broccoli Raab

Macros Ratio

	Protein	Fat	Carbs
Boiled Sweet Potato no Skin	7%	2%	91%
Broccoli Raab	45%	15%	40%

Macro Nutrients

	Boiled Sweet Potato no Skin	Broccoli Raab	Recommended Dietary Allowance
Energy	5.2% 151kcal	1.5% 43.7kcal	2900kcal per day for Men 19-50 years
Fat	0.29% 0.28g	1% 0.97g	97g per day for Men 19-50 years
Saturated Fat	0.19% 0.062g	0.51% 0.16g	32g per day for Men 19-50 years
Omega 3	0% 0g	23.4% 0.38g	1.6g per day for Men 19-50 years
Omega 6	0.71% 0.12g	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	27% 35g	4.35% 5.66g	130g per day for Men 19-50 years
Sugars	15.7% 11.4g	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	1.18% 0.85g	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	% 1.07g	% 0.2g	g per day for Men 19-50 years
Sucrose	% 2.84g	% 0.22g	g per day for Men 19-50 years
Fiber	13% 4.96g	14% 5.36g	38g per day for Men 19-50 years
Protein	4.85% 2.7g	11.2% 6.3g	56g per day for Men 19-50 years

Vitamins

	Boiled Sweet Potato no Skin	Broccoli Raab	Recommended Dietary Allowance
Vitamin A	174% 1562μg	29% 260μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	9.26% 0.11mg	26.8% 0.32mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.17% 0.093mg	19.7% 0.26mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.67% 1.07mg	15% 2.42mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	23% 1.15mg	12.8% 0.64mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	25% 0.33mg	26% 0.34mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	9.13% 2.74μg	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	28.2% 25.4mg	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	12.4% 1.87mg	21.4% 3.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.47% 4.17μg	370% 445μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Sweet Potato no Skin	Broccoli Raab	Recommended Dietary Allowance
Calcium	5.36% 53.6mg	21.4% 214mg	1000mg per day for Men 19-50 years
Copper	20.7% 0.19mg	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	18% 1.43mg	53% 4.25mg	8mg per day for Men 19-50 years
Magnesium	8.5% 35.7mg	10.4% 43.7mg	420mg per day for Men 19-50 years
Manganese	23% 0.53mg	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	9.07% 63.5mg	20.7% 145mg	700mg per day for Men 19-50 years
Potassium	13.4% 456mg	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	3.57% 53.6mg	4.37% 65.5mg	1500mg per day for Men 19-50 years
Zinc	3.6% 0.4mg	14% 1.53mg	11mg per day for Men 19-50 years
Water	4.3% 159g	4.96% 184g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Sweet Potato no Skin VS Broccoli Raab per 7 oz

Compare the macro and micronutrient content in 7 oz of Boiled Sweet Potato no Skin 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 Boiled Sweet Potato no Skin vs Broccoli Raab:

• 7 ounces of Boiled Sweet Potato no Skin have 6 times more Vitamin A and 1.8 times more Vitamin B5 than Broccoli Raab.
• While 7 oz of Raw Broccoli Raab contain 2.9 times more Vitamin B1, 2.7 times more Vitamin B2, 2.3 times more Vitamin B3, 13.8 times more Vitamin B9, 1.6 times more Vitamin C, 1.7 times more Vitamin E and 106.7 times more Vitamin K than Boiled Sweet Potato without Skin.
• Both Boiled Sweet Potato no Skin and Broccoli Raab provide similar amounts of Vitamin B6 per seven ounces.
• 7 ounces of Boiled Sweet Potato no Skin have insufficient amounts of Vitamin B9 and Vitamin K
• Both Boiled Sweet Potato without Skin as well as Raw Broccoli Raab have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Boiled Sweet Potato no Skin vs Broccoli Raab:

• 7 ounces of Boiled Sweet Potato no Skin have 2.2 times more Copper than Broccoli Raab.
• While 7 oz of Raw Broccoli Raab contain 4 times more Calcium, 3 times more Iron, 1.5 times more Manganese, 2.3 times more Phosphorus and 3.9 times more Zinc than Boiled Sweet Potato without Skin.
• Both Boiled Sweet Potato no Skin and Broccoli Raab contain similar levels of Magnesium, Potassium and Water per seven ounces.
• 7 ounces of Boiled Sweet Potato no Skin lack sufficient amounts of Zinc
• Both Boiled Sweet Potato without Skin as well as Raw Broccoli Raab lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Boiled Sweet Potato no Skin have 3.5 times more Energy, 6.2 times more Carbohydrate and 15.1 times more Sugars than Broccoli Raab.
• While 7 oz of Raw Broccoli Raab contain more Omega 3 and 2.3 times more Protein than Boiled Sweet Potato without Skin.
• Both Boiled Sweet Potato no Skin and Broccoli Raab offer comparable quantities of Fiber per seven ounces.
• 7 ounces of Boiled Sweet Potato no Skin provide inadequate amounts of Omega 3
• 7 ounces of Broccoli Raab provide inadequate amounts of Energy
• Both Boiled Sweet Potato without Skin as well as Raw Broccoli Raab provide inadequate amounts of Omega 6 in seven ounces.