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Nutritional Comparison

Vegetable
(1/2 cup cooked)
Score
Vitamin
A
Vitamin C
Folate
Iron
Copper
Calcium
Fiber
Sweetpotato
(no skin)
582
X
X
*
 
X
 
X
Carrots
408
X
 
 
 
*
 
*
Spinach
241
X
X
X
X
*
X
*
Collard Greens
181
X
X
X
*
 
X
 
Red Pepper
166
X
X
 
 
 
 
 
Kale
161
X
X
 
 
*
*
*
Broccoli
145
X
X
X
 
 
 
*
White Potato
114
 
X
*
X
X
 
X
Asparagus
75
X
X
X
 
*
 
*
Green Peas
64
X
X
X
*
*
 
X
Corn
39
 
* 
X
 
 
 
X
Green Beans
37
*
X
*
 
 
 
 
Tomatoes
37
*
X
 
 
 
 
 
Summer Squash
31
*
*
*
 
*
 
 
   

Source: Nutrition Action Healthletter,
Dec., 1991. CSPI, Washington, D.C.

 X = contains at least 10% of the USRDA
* = contains between 5 and 9% of the USRDA

Nutrition information per serving of one medium sweet potato:

Calories:  130
Calories from fat:  0.39 g
Protein:  2.15 g
Carbohydrate:  31.56 g
Dietary Fiber:  3.9 g
Sodium: 16.9 mg
Potassium:  265.2 mg
Calcium:  28.6 mg
Folate:  18.2 mcg
Vitamin C:  29.51 mg
Vitamin A:  26081.9 IU
Source: National Agricultural Library (NAL), part of the Agricultural Research Service of  the US Department of Agriculture.