Comparing Nutrients in 100 grams Cooked Broccoli Raab VS Sweet Potato

Macros Ratio

	Protein	Fat	Carbs
Cooked Broccoli Raab	47%	14%	39%
Sweet Potato	7%	1%	92%

Macro Nutrients

	Cooked Broccoli Raab	Sweet Potato	Recommended Dietary Allowance
Energy	0.86% 25kcal	2.97% 86kcal	2900kcal per day for Men 19-50 years
Fat	0.54% 0.52g	0.052% 0.05g	97g per day for Men 19-50 years
Saturated Fat	0.28% 0.089g	0.056% 0.018g	32g per day for Men 19-50 years
Omega 3	12.6% 0.2g	0.063% 0.001g	1.6g per day for Men 19-50 years
Omega 6	0.18% 0.031g	0.076% 0.013g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	2.4% 3.12g	15.5% 20g	130g per day for Men 19-50 years
Sugars	0.86% 0.62g	5.77% 4.18g	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	0.33% 0.24g	0.97% 0.7g	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	% 0.23g	% 0.96g	g per day for Men 19-50 years
Sucrose	% 0.15g	% 2.52g	g per day for Men 19-50 years
Fiber	7.37% 2.8g	7.9% 3g	38g per day for Men 19-50 years
Protein	6.84% 3.83g	2.8% 1.57g	56g per day for Men 19-50 years

Vitamins

	Cooked Broccoli Raab	Sweet Potato	Recommended Dietary Allowance
Vitamin A	25.2% 227μg	78.8% 709μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	14% 0.17mg	6.5% 0.078mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10.8% 0.14mg	4.7% 0.061mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12.6% 2mg	3.5% 0.56mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.96% 0.45mg	16% 0.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17% 0.22mg	16% 0.21mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	5.83% 1.75μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	17.8% 71μg	2.75% 11μg	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	41% 37mg	2.67% 2.4mg	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	17% 2.53mg	1.73% 0.26mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	213% 256μg	1.5% 1.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Broccoli Raab	Sweet Potato	Recommended Dietary Allowance
Calcium	11.8% 118mg	3% 30mg	1000mg per day for Men 19-50 years
Copper	8.33% 0.075mg	16.8% 0.15mg	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	16% 1.27mg	7.63% 0.61mg	8mg per day for Men 19-50 years
Magnesium	6.43% 27mg	5.95% 25mg	420mg per day for Men 19-50 years
Manganese	16.5% 0.38mg	11.2% 0.26mg	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	11.7% 82mg	6.7% 47mg	700mg per day for Men 19-50 years
Potassium	10% 343mg	9.9% 337mg	3400mg per day for Men 19-50 years
Selenium	2.36% 1.3μg	1.1% 0.6μg	55μg per day for Men 19-50 years
Sodium	3.73% 56mg	3.67% 55mg	1500mg per day for Men 19-50 years
Zinc	4.9% 0.54mg	2.73% 0.3mg	11mg per day for Men 19-50 years
Water	2.47% 91g	2.1% 77.3g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Broccoli Raab VS Sweet Potato per 100 g

Compare the macro and micronutrient content in 100 g of Cooked Broccoli Raab versus 100 g of Sweet Potato to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Cooked Broccoli Raab vs Sweet Potato:

• 100 grams of Cooked Broccoli Raab have 2.2 times more Vitamin B1, 2.3 times more Vitamin B2, 3.6 times more Vitamin B3, 6.5 times more Vitamin B9, 15.4 times more Vitamin C, 9.7 times more Vitamin E and 142.2 times more Vitamin K than Sweet Potato.
• While 100 g of Raw Sweet Potato contain 3.1 times more Vitamin A and 1.8 times more Vitamin B5 than Cooked Broccoli Raab.
• Both Cooked Broccoli Raab and Sweet Potato provide similar amounts of Vitamin B6 per 100 grams.
• 100 grams of Sweet Potato have insufficient amounts of Vitamin E and Vitamin K
• Both Cooked Broccoli Raab as well as Raw Sweet Potato have insufficient amounts of Vitamin B12 and Vitamin D in 100 grams.

Comparing minerals per 100 grams for Cooked Broccoli Raab vs Sweet Potato:

• 100 grams of Cooked Broccoli Raab have 3.9 times more Calcium, 2.1 times more Iron, 1.5 times more Manganese, 1.7 times more Phosphorus, 2.2 times more Selenium and 1.8 times more Zinc than Sweet Potato.
• While 100 g of Raw Sweet Potato contain 2 times more Copper than Cooked Broccoli Raab.
• Both Cooked Broccoli Raab and Sweet Potato contain similar levels of Magnesium, Potassium, Sodium and Water per 100 grams.
• 100 grams of Sweet Potato lack sufficient amounts of Selenium

Comparison of macro-nutrients per 100 grams:

• 100 grams of Cooked Broccoli Raab have 201 times more Omega 3 and 2.4 times more Protein than Sweet Potato.
• While 100 g of Raw Sweet Potato contain 3.4 times more Energy, 6.4 times more Carbohydrate and 6.7 times more Sugars than Cooked Broccoli Raab.
• Both Cooked Broccoli Raab and Sweet Potato offer comparable quantities of Fiber per 100 grams.
• 100 grams of Cooked Broccoli Raab provide inadequate amounts of Energy
• 100 grams of Sweet Potato provide inadequate amounts of Omega 3
• Both Cooked Broccoli Raab as well as Raw Sweet Potato provide inadequate amounts of Omega 6 in 100 grams.