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Sweet potatoes pack a powerful punch!
They're rich in beta-carotene and vitamins A, C and E - antioxidants that can help prevent heart disease and cancer, bolster the immune system and even slow aging by promoting good vision and healthy skin.
Sweet potatoes and yams are low in sodium, relatively low in calories, and are fat and cholesterol free. When eaten with the skin, they have more fiber than oatmeal. Sweet potatoes offer many essential nutrients including potassium, iron and Vitamin B-6. Potassium helps maintain fluid and electrolyte balance in the body cells, as well as normal heart function and blood pressure. All this for about 130 calories per medium sweet potato.
VEGETABLE
1/2 cup cooked |
SCORE |
V
I
T
A
|
V
I
T
B
|
F
O
L
A
T
E
|
I
R
O
N
|
C
O
P
P
E
R
|
C
A
L
C
I
U
M
|
F
I
B
E
R
|
Sweet Potato, 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 |
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 five and nine percent of the USRDA
- One medium sweet potato is an excellent source of beta-carotene, vitamin A, vitamin C, copper, folate (one of the B vitamins), and fiber.
- According to the American Cancer Society, foods with high amounts of beta carotene help reduce the risk of some cancers.
- The National Cancer Institute recommends that we eat at least five servings of fruits and vegetables each day, especially vegetables that are rich in vitamins A and C.
| Nutrition Facts: Serving size one medium or 1/2 cup |
Amount per serving
Calories 103 Calories from Fat 0
Total Fat 0 g
Saturated Fat 0 g
Cholesterol 0 mg
Sodium 10 mg
Total Carbohydrate 24 g
Dietary Fiber 3 g
Sugars
Protein 2 g |
% Daily value
0%
0%
0%
0%
2%
5%
12%
3% |
% Daily value Vitamins & Minerals
Vitamin A 218% Thiamin 5% Niacin 3% Folicin 11% Calcium 4% Iron 5% Manganese 16% Vitamin c 41% Riboflavin 8% Vitamin B6 12% Potassium 17% Magnesium 6% Copper 10% |
Sweet Potato Nutrition
- According to CSPI (Center for Science in the Public Interest), the sweet potato ranks #1 in nutrition compared to other vegetables.
- Sweet potatoes were ranked above carrots, spinach, greens, broccoli, peas, corn, tomatoes and squash. Scores were assigned to various vegetables by adding up their percent of USRADA for 6 nutrients plus fiber.
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