Comparing Nutrients in 100 grams Broccoli Raab VS Sweet Potato Chips

Macros Ratio

	Protein	Fat	Carbs
Broccoli Raab	45%	15%	40%
Sweet Potato Chips	2%	55%	43%

Macro Nutrients

	Broccoli Raab	Sweet Potato Chips	Recommended Dietary Allowance
Energy	0.76% 22kcal	18.3% 532kcal	2900kcal per day for Men 19-50 years
Fat	0.51% 0.49g	33.4% 32.4g	97g per day for Men 19-50 years
Saturated Fat	0.26% 0.083g	9.2% 2.94g	32g per day for Men 19-50 years
Omega 3	12% 0.19g	71.5% 1.14g	1.6g per day for Men 19-50 years
Omega 6	0.17% 0.029g	65% 11g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	2.2% 2.85g	43.7% 57g	130g per day for Men 19-50 years
Sugars	0.52% 0.38g	12% 8.8g	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	0.23% 0.17g	NA	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	% 0.1g	NA	g per day for Men 19-50 years
Sucrose	% 0.11g	NA	g per day for Men 19-50 years
Fiber	7.1% 2.7g	23% 8.8g	38g per day for Men 19-50 years
Protein	5.66% 3.17g	5.25% 2.94g	56g per day for Men 19-50 years

Vitamins

	Broccoli Raab	Sweet Potato Chips	Recommended Dietary Allowance
Vitamin A	14.6% 131μg	132% 1184μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13.5% 0.16mg	7.33% 0.088mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.92% 0.13mg	12.4% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.63% 1.22mg	13% 2.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.44% 0.32mg	31% 1.55mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13% 0.17mg	41% 0.54mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	20.8% 83μg	9.25% 37μg	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	22.4% 20mg	0% 0mg	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	11% 1.62mg	65.5% 9.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	187% 224μg	20.4% 24.5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli Raab	Sweet Potato Chips	Recommended Dietary Allowance
Calcium	11% 108mg	5.9% 59mg	1000mg per day for Men 19-50 years
Copper	4.67% 0.042mg	45.8% 0.41mg	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	26.8% 2.14mg	26.5% 2.12mg	8mg per day for Men 19-50 years
Magnesium	5.24% 22mg	15.5% 65mg	420mg per day for Men 19-50 years
Manganese	17% 0.4mg	58.7% 1.35mg	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	10.4% 73mg	20.7% 145mg	700mg per day for Men 19-50 years
Potassium	5.76% 196mg	27.2% 925mg	3400mg per day for Men 19-50 years
Selenium	1.8% 1μg	3.8% 2.1μg	55μg per day for Men 19-50 years
Sodium	2.2% 33mg	2.33% 35mg	1500mg per day for Men 19-50 years
Zinc	7% 0.77mg	4.8% 0.53mg	11mg per day for Men 19-50 years
Water	2.5% 93g	0.12% 4.5g	3700g per day for Men 19-50 years

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

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

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

• 100 grams of Broccoli Raab have 1.8 times more Vitamin B1, 2.2 times more Vitamin B9, more Vitamin C and 9.1 times more Vitamin K than Sweet Potato Chips.
• While 100 g of Unsalted Sweet Potato Chips contain 9 times more Vitamin A, 1.7 times more Vitamin B3, 4.8 times more Vitamin B5, 3.1 times more Vitamin B6 and 6.1 times more Vitamin E than Raw Broccoli Raab.
• Both Broccoli Raab and Sweet Potato Chips provide similar amounts of Vitamin B2 per 100 grams.
• 100 grams of Sweet Potato Chips have insufficient amounts of Vitamin C
• Both Raw Broccoli Raab as well as Unsalted Sweet Potato Chips have insufficient amounts of Vitamin B12 and Vitamin D in 100 grams.

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

• 100 grams of Broccoli Raab have 1.8 times more Calcium, 1.5 times more Zinc and 20.5 times more Water than Sweet Potato Chips.
• While 100 g of Unsalted Sweet Potato Chips contain 9.8 times more Copper, 3 times more Magnesium, 3.4 times more Manganese, 2 times more Phosphorus, 4.7 times more Potassium and 2.1 times more Selenium than Raw Broccoli Raab.
• Both Broccoli Raab and Sweet Potato Chips contain similar levels of Iron and Sodium per 100 grams.
• 100 grams of Broccoli Raab lack sufficient amounts of Selenium

Comparison of macro-nutrients per 100 grams:

• 100 g of Unsalted Sweet Potato Chips contain 24.2 times more Energy, 66 times more Fat, 35.4 times more Saturated Fat, 6.1 times more Omega 3, 382 times more Omega 6, 19.9 times more Carbohydrate, 23.2 times more Sugars and 3.3 times more Fiber than Raw Broccoli Raab.
• Both Broccoli Raab and Sweet Potato Chips offer comparable quantities of Protein per 100 grams.
• 100 grams of Broccoli Raab provide inadequate amounts of Energy and Omega 6