Benefits of Sweet Potato

7/31/2019 Benefits of Sweet Potato

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Benefits Of Sweet Potato

Sweet potato is amongst the oldest vegetables today, believed to be in consumption since centuries. In fact, the sweet potato relics found in

Peruvian caves date back to 10,000 years ago and serve as the best proof of their consumption even in the prehistoric times. Though sweet

potatoes are native to Central America, they are cultivated in almost every country of the world today. At present, there are as many as 400

varieties of the vegetable, with the flesh ranging from white and yellow to orange in color and the thin skin being white, yellow, orange, red or

purple. If you want to explore some information on the health and nutrition benefits of eating sweet potatoes, read on further.

Nutritional Value of Sweet Potato

Given below is the amount of nutrients in 100 gm of sweet potatoes:

Carbohydrates - 20.1 gm

Sugars - 4.2 gm

Dietary fiber - 3.0 gm

Fat - 0.1 gm

Protein - 1.6 gm

Vitamin A - 709 g

-carotene - 8509 g

Thiamin (Vitamin B1) - 0.1 mg

Riboflavin (Vitamin B2) - 0.1 mg

Niacin (Vitamin B3) - 0.61 mg

Pantothenic acid (Vitamin B5) - 0.8 mg

Vitamin B6 - 0.2 mg Folate (Vitamin B9) - 11 g

Vitamin C - 2.4 mg

Calcium - 30.0 mg

Iron - 0.6 mg

Magnesium - 25.0 mg

Phosphorus - 47.0 mg

Potassium - 337 mg

Zinc - 0.3 mg

Calories - 90 kcal (360 kJ)

Health & Nutrition Benefits of Eating Sweet Potatoes


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Being rich in dietary fiber, sweet potato lowers the risk of constipation, diverticulosis and colon and rectal cancer.

Sweet potatoes have been found to helpful in minimizing the risk of heart disease, diabetes and obesity.

Sweet potato is a good snack for those trying to lose weight. It induces a feeling of fullness soon and thus, helps control food

intake.

Consumption of sweet potatoes has been known to help avoid stroke, by bringing down the harmful effects of low-density

cholesterol & preventing blood clots.

The presence of beta-carotene in sweet potato helps the body fight against free radicals and thus, prevents cancer.

Since sweet potatoes have a low glycemic index, they can be consumed by those suffering from diabetes, without any

apprehensions.

The high amount of potassium in sweet potato helps the body in maintaining fluid and electrolyte balance as well as cell integrity.

Sweet potatoes have been found to be beneficial for blood purification as well as lowering of blood pressure.

Owing to the presence of iron and calcium, sweet potatoes ensure proper blood flow and also improve bone density.

Regular consumption of sweet potato is good for stomach ulcers and inflamed conditions of the colon. Being rich in vitamins and minerals, sweet potato is good for people involved in heavy muscular work.

-from: http://lifestyle.iloveindia.com/lounge/benefits-of-sweet-potato-2119.html


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Nutrient content

Besides simple starches, sweet potatoes are rich incomplex carbohydrates, dietary fiber,beta carotene(avitamin Aequivalent

nutrient),vitamin C, andvitamin B6. Pink, yellow and green varieties are high in carotene, the precursor of vitamin A.

In 1992, theCenter for Science in the Public Interestcompared the nutritional value of sweet potatoes to other vegetables.

Considering fiber content, complexcarbohydrates,protein,vitaminsA and C,iron, andcalcium, the sweet potato ranked highest in

nutritional value. According to these criteria, sweet potatoes earned 184 points, 100 points over the next on the list, the commonpotato.

Sweet potato varieties with dark orange flesh have morebeta carotenethan those with light-colored flesh, and their increased

cultivation is being encouraged in Africa, where vitamin A deficiency is a serious health problem. Despite the name "sweet", it may

be a beneficial food fordiabetics, as preliminary studies on animals have revealed it helps to stabilize blood sugar levels and to

lower insulin resistance.[29]

[edit]Comparison of sweet potato to other food staples

The table below presents the relative performance of sweet potato to otherfood staples. While sweet potato provides less edible

energy and protein per unit weight than cereals, it is a higher nutrient density source of certain vitamins and minerals than cereals.[5]

Nutrient content of majorstaple foods[30]

STAPLE:Maize/

Corn[A]

Rice

[B] Wheat

[C] Potato

[D] Cassava

[E] Soybean

[F]

Sweet

potato[G]

Sorghum

[H] Yam

[Y] Plantain

[Z]

Component (per 100g

portion)Amount Amount Amount Amount Amount Amount Amount Amount Amount Amount

Water (g) 76 12 11 79 60 68 77 9 70 65

Energy (kJ) 360 1528 1419 322 670 615 360 1419 494 511

Protein(g) 3.2 7.1 13.7 2.0 1.4 13.0 1.6 11.3 1.5 1.3

Fat(g) 1.18 0.66 2.47 0.09 0.28 6.8 0.05 3.3 0.17 0.37

Carbohydrates(g) 19 80 71 17 38 11 20 75 28 32

Fiber(g) 2.7 1.3 10.7 2.2 1.8 4.2 3 6.3 4.1 2.3

Sugar(g) 3.22 0.12 0 0.78 1.7 0 4.18 0 0.5 15
http://en.wikipedia.org/wiki/Polysaccharidehttp://en.wikipedia.org/wiki/Polysaccharidehttp://en.wikipedia.org/wiki/Dietary_fiberhttp://en.wikipedia.org/wiki/Dietary_fiberhttp://en.wikipedia.org/wiki/Dietary_fiberhttp://en.wikipedia.org/wiki/Beta_carotenehttp://en.wikipedia.org/wiki/Beta_carotenehttp://en.wikipedia.org/wiki/Beta_carotenehttp://en.wikipedia.org/wiki/Vitamin_Ahttp://en.wikipedia.org/wiki/Vitamin_Ahttp://en.wikipedia.org/wiki/Vitamin_Ahttp://en.wikipedia.org/wiki/Vitamin_Chttp://en.wikipedia.org/wiki/Vitamin_Chttp://en.wikipedia.org/wiki/Vitamin_Chttp://en.wikipedia.org/wiki/Pyridoxinehttp://en.wikipedia.org/wiki/Pyridoxinehttp://en.wikipedia.org/wiki/Pyridoxinehttp://en.wikipedia.org/wiki/Pyridoxinehttp://en.wikipedia.org/wiki/Center_for_Science_in_the_Public_Interesthttp://en.wikipedia.org/wiki/Center_for_Science_in_the_Public_Interesthttp://en.wikipedia.org/wiki/Center_for_Science_in_the_Public_Interesthttp://en.wikipedia.org/wiki/Carbohydratehttp://en.wikipedia.org/wiki/Carbohydratehttp://en.wikipedia.org/wiki/Carbohydratehttp://en.wikipedia.org/wiki/Proteinhttp://en.wikipedia.org/wiki/Proteinhttp://en.wikipedia.org/wiki/Proteinhttp://en.wikipedia.org/wiki/Vitaminhttp://en.wikipedia.org/wiki/Vitaminhttp://en.wikipedia.org/wiki/Vitaminhttp://en.wikipedia.org/wiki/Ironhttp://en.wikipedia.org/wiki/Ironhttp://en.wikipedia.org/wiki/Ironhttp://en.wikipedia.org/wiki/Calciumhttp://en.wikipedia.org/wiki/Calciumhttp://en.wikipedia.org/wiki/Calciumhttp://en.wikipedia.org/wiki/Beta_carotenehttp://en.wikipedia.org/wiki/Beta_carotenehttp://en.wikipedia.org/wiki/Beta_carotenehttp://en.wikipedia.org/wiki/Diabeticshttp://en.wikipedia.org/wiki/Diabeticshttp://en.wikipedia.org/wiki/Diabeticshttp://en.wikipedia.org/wiki/Sweet_potato#cite_note-28http://en.wikipedia.org/wiki/Sweet_potato#cite_note-28http://en.wikipedia.org/wiki/Sweet_potato#cite_note-28http://en.wikipedia.org/w/index.php?title=Sweet_potato&action=edit&section=6http://en.wikipedia.org/w/index.php?title=Sweet_potato&action=edit&section=6http://en.wikipedia.org/w/index.php?title=Sweet_potato&action=edit&section=6http://en.wikipedia.org/wiki/Food_staplehttp://en.wikipedia.org/wiki/Food_staplehttp://en.wikipedia.org/wiki/Food_staplehttp://en.wikipedia.org/wiki/Sweet_potato#cite_note-ipc1-4http://en.wikipedia.org/wiki/Sweet_potato#cite_note-ipc1-4http://en.wikipedia.org/wiki/Sweet_potato#cite_note-ipc1-4http://en.wikipedia.org/wiki/Staple_foodhttp://en.wikipedia.org/wiki/Staple_foodhttp://en.wikipedia.org/wiki/Staple_foodhttp://en.wikipedia.org/wiki/Staple_foodhttp://en.wikipedia.org/wiki/Maizehttp://en.wikipedia.org/wiki/Maizehttp://en.wikipedia.org/wiki/Sweet_potato#endnote_reference_name_AAhttp://en.wikipedia.org/wiki/Sweet_potato#endnote_reference_name_AAhttp://en.wikipedia.org/wiki/Sweet_potato#endnote_reference_name_AAhttp://en.wikipedia.org/wiki/Ricehttp://en.wikipedia.org/wiki/Ricehttp://en.wikipedia.org/wiki/Ricehttp://en.wikipedia.org/wiki/Wheathttp://en.wikipedia.org/wiki/Wheathttp://en.wikipedia.org/wiki/Wheathttp://en.wikipedia.org/wiki/Potatohttp://en.wikipedia.org/wiki/Potatohttp://en.wikipedia.org/wiki/Potatohttp://en.wikipedia.org/wiki/Cassavahttp://en.wikipedia.org/wiki/Cassavahttp://en.wikipedia.org/wiki/Cassavahttp://en.wikipedia.org/wiki/Soybeanhttp://en.wikipedia.org/wiki/Soybeanhttp://en.wikipedia.org/wiki/Soybeanhttp://en.wikipedia.org/wiki/Sweet_potato#endnote_reference_name_GGhttp://en.wikipedia.org/wiki/Sweet_potato#endnote_reference_name_GGhttp://en.wikipedia.org/wiki/Sweet_potato#endnote_reference_name_GGhttp://en.wikipedia.org/wiki/Sorghumhttp://en.wikipedia.org/wiki/Sorghumhttp://en.wikipedia.org/wiki/Sorghumhttp://en.wikipedia.org/wiki/Yam_(vegetable)http://en.wikipedia.org/wiki/Yam_(vegetable)http://en.wikipedia.org/wiki/Yam_(vegetable)http://en.wikipedia.org/wiki/Plantainhttp://en.wikipedia.org/wiki/Plantainhttp://en.wikipedia.org/wiki/Plantainhttp://en.wikipedia.org/wiki/Protein_(nutrient)http://en.wikipedia.org/wiki/Protein_(nutrient)http://en.wikipedia.org/wiki/Fathttp://en.wikipedia.org/wiki/Fathttp://en.wikipedia.org/wiki/Carbohydrate#Nutritionhttp://en.wikipedia.org/wiki/Carbohydrate#Nutritionhttp://en.wikipedia.org/wiki/Dietary_fiberhttp://en.wikipedia.org/wiki/Dietary_fiberhttp://en.wikipedia.org/wiki/Sugarhttp://en.wikipedia.org/wiki/Sugarhttp://en.wikipedia.org/wiki/Sugarhttp://en.wikipedia.org/wiki/Dietary_fiberhttp://en.wikipedia.org/wiki/Carbohydrate#Nutritionhttp://en.wikipedia.org/wiki/Fathttp://en.wikipedia.org/wiki/Protein_(nutrient)http://en.wikipedia.org/wiki/Plantainhttp://en.wikipedia.org/wiki/Plantainhttp://en.wikipedia.org/wiki/Yam_(vegetable)http://en.wikipedia.org/wiki/Yam_(vegetable)http://en.wikipedia.org/wiki/Sorghumhttp://en.wikipedia.org/wiki/Sorghumhttp://en.wikipedia.org/wiki/Sweet_potato#endnote_reference_name_GGhttp://en.wikipedia.org/wiki/Soybeanhttp://en.wikipedia.org/wiki/Soybeanhttp://en.wikipedia.org/wiki/Cassavahttp://en.wikipedia.org/wiki/Cassavahttp://en.wikipedia.org/wiki/Potatohttp://en.wikipedia.org/wiki/Potatohttp://en.wikipedia.org/wiki/Wheathttp://en.wikipedia.org/wiki/Wheathttp://en.wikipedia.org/wiki/Ricehttp://en.wikipedia.org/wiki/Ricehttp://en.wikipedia.org/wiki/Sweet_potato#endnote_reference_name_AAhttp://en.wikipedia.org/wiki/Maizehttp://en.wikipedia.org/wiki/Staple_foodhttp://en.wikipedia.org/wiki/Staple_foodhttp://en.wikipedia.org/wiki/Sweet_potato#cite_note-ipc1-4http://en.wikipedia.org/wiki/Food_staplehttp://en.wikipedia.org/w/index.php?title=Sweet_potato&action=edit&section=6http://en.wikipedia.org/wiki/Sweet_potato#cite_note-28http://en.wikipedia.org/wiki/Diabeticshttp://en.wikipedia.org/wiki/Beta_carotenehttp://en.wikipedia.org/wiki/Calciumhttp://en.wikipedia.org/wiki/Ironhttp://en.wikipedia.org/wiki/Vitaminhttp://en.wikipedia.org/wiki/Proteinhttp://en.wikipedia.org/wiki/Carbohydratehttp://en.wikipedia.org/wiki/Center_for_Science_in_the_Public_Interesthttp://en.wikipedia.org/wiki/Pyridoxinehttp://en.wikipedia.org/wiki/Vitamin_Chttp://en.wikipedia.org/wiki/Vitamin_Ahttp://en.wikipedia.org/wiki/Beta_carotenehttp://en.wikipedia.org/wiki/Dietary_fiberhttp://en.wikipedia.org/wiki/Polysaccharide


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Calcium(mg) 2 28 34 12 16 197 30 28 17 3

Iron(mg) 0.52 4.31 3.52 0.78 0.27 3.55 0.61 4.4 0.54 0.6

Magnesium(mg) 37 25 144 23 21 65 25 0 21 37

Phosphorus(mg) 89 115 508 57 27 194 47 287 55 34

Potassium(mg) 270 115 431 421 271 620 337 350 816 499

Sodium(mg) 15 5 2 6 14 15 55 6 9 4

Zinc(mg) 0.45 1.09 4.16 0.29 0.34 0.99 0.3 0 0.24 0.14

Copper(mg) 0.05 0.22 0.55 0.11 0.10 0.13 0.15 - 0.18 0.08

Manganese(mg) 0.16 1.09 3.01 0.15 0.38 0.55 0.26 - 0.40 -

Selenium(mcg) 0.6 15.1 89.4 0.3 0.7 1.5 0.6 0 0.7 1.5

Vitamin C(mg) 6.8 0 0 19.7 20.6 29 2.4 0 17.1 18.4

Thiamin(mg) 0.20 0.58 0.42 0.08 0.09 0.44 0.08 0.24 0.11 0.05

Riboflavin(mg) 0.06 0.05 0.12 0.03 0.05 0.18 0.06 0.14 0.03 0.05

Niacin(mg) 1.70 4.19 6.74 1.05 0.85 1.65 0.56 2.93 0.55 0.69

Pantothenic acid(mg) 0.76 1.01 0.94 0.30 0.11 0.15 0.80 - 0.31 0.26
http://en.wikipedia.org/wiki/Dietary_mineralhttp://en.wikipedia.org/wiki/Dietary_mineralhttp://en.wikipedia.org/wiki/Dietary_mineralhttp://en.wikipedia.org/wiki/Dietary_mineralhttp://en.wikipedia.org/wiki/Dietary_mineralhttp://en.wikipedia.org/wiki/Dietary_mineralhttp://en.wikipedia.org/wiki/Dietary_mineralhttp://en.wikipedia.org/wiki/Dietary_mineralhttp://en.wikipedia.org/wiki/Dietary_mineralhttp://en.wikipedia.org/wiki/Dietary_mineralhttp://en.wikipedia.org/wiki/Dietary_mineralhttp://en.wikipedia.org/wiki/Dietary_mineralhttp://en.wikipedia.org/wiki/Dietary_mineralhttp://en.wikipedia.org/wiki/Dietary_mineralhttp://en.wikipedia.org/wiki/Dietary_mineralhttp://en.wikipedia.org/wiki/Dietary_mineralhttp://en.wikipedia.org/wiki/Dietary_mineralhttp://en.wikipedia.org/wiki/Dietary_mineralhttp://en.wikipedia.org/wiki/Dietary_mineralhttp://en.wikipedia.org/wiki/Dietary_mineralhttp://en.wikipedia.org/wiki/Vitamin_Chttp://en.wikipedia.org/wiki/Vitamin_Chttp://en.wikipedia.org/wiki/Thiaminhttp://en.wikipedia.org/wiki/Thiaminhttp://en.wikipedia.org/wiki/Riboflavinhttp://en.wikipedia.org/wiki/Riboflavinhttp://en.wikipedia.org/wiki/Niacinhttp://en.wikipedia.org/wiki/Niacinhttp://en.wikipedia.org/wiki/Pantothenic_acidhttp://en.wikipedia.org/wiki/Pantothenic_acidhttp://en.wikipedia.org/wiki/Pantothenic_acidhttp://en.wikipedia.org/wiki/Niacinhttp://en.wikipedia.org/wiki/Riboflavinhttp://en.wikipedia.org/wiki/Thiaminhttp://en.wikipedia.org/wiki/Vitamin_Chttp://en.wikipedia.org/wiki/Dietary_mineralhttp://en.wikipedia.org/wiki/Dietary_mineralhttp://en.wikipedia.org/wiki/Dietary_mineralhttp://en.wikipedia.org/wiki/Dietary_mineralhttp://en.wikipedia.org/wiki/Dietary_mineralhttp://en.wikipedia.org/wiki/Dietary_mineralhttp://en.wikipedia.org/wiki/Dietary_mineralhttp://en.wikipedia.org/wiki/Dietary_mineralhttp://en.wikipedia.org/wiki/Dietary_mineralhttp://en.wikipedia.org/wiki/Dietary_mineral


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Vitamin B6(mg) 0.06 0.16 0.42 0.30 0.09 0.07 0.21 - 0.29 0.30

FolateTotal (mcg) 46 231 43 16 27 165 11 0 23 22

Vitamin A(IU) 208 0 0 2 13 180 14187 0 138 1127

Vitamin E, alpha-

tocopherol (mg)0.07 0.11 0 0.01 0.19 0 0.26 0 0.39 0.14

Vitamin K(mcg) 0.3 0.1 0 1.9 1.9 0 1.8 0 2.6 0.7

Beta-carotene(mcg) 52 0 0 1 8 0 8509 0 83 457

Lutein+zeazanthin(mcg) 764 0 0 8 0 0 0 0 0 30

Saturated fatty acids(g) 0.18 0.18 0.45 0.03 0.07 0.79 0.02 0.46 0.04 0.14

Monounsaturated fatty

acids(g)0.35 0.21 0.34 0.00 0.08 1.28 0.00 0.99 0.01 0.03

Polyunsaturated fatty

acids(g)0.56 0.18 0.98 0.04 0.05 3.20 0.01 1.37 0.08 0.07

Acorn, sweet, yellow, raw

Brice, white, long-grain, regular, raw

Cwheat, durum

Dpotato, flesh and skin, raw

Ecassava, raw

Fsoybeans, green, raw

Gsweetpotato, raw, unprepared

Hsorghum, raw

Yyam, raw

Zplantains, raw

-http://en.wikipedia.org/wiki/Sweet_potato
http://en.wikipedia.org/wiki/Vitamin_B6http://en.wikipedia.org/wiki/Vitamin_B6http://en.wikipedia.org/wiki/Folatehttp://en.wikipedia.org/wiki/Folatehttp://en.wikipedia.org/wiki/Vitamin_Ahttp://en.wikipedia.org/wiki/Vitamin_Ahttp://en.wikipedia.org/wiki/Vitamin_Ehttp://en.wikipedia.org/wiki/Vitamin_Ehttp://en.wikipedia.org/wiki/Vitamin_Khttp://en.wikipedia.org/wiki/Vitamin_Khttp://en.wikipedia.org/wiki/Beta-carotenehttp://en.wikipedia.org/wiki/Beta-carotenehttp://en.wikipedia.org/wiki/Luteinhttp://en.wikipedia.org/wiki/Zeaxanthinhttp://en.wikipedia.org/wiki/Zeaxanthinhttp://en.wikipedia.org/wiki/Zeaxanthinhttp://en.wikipedia.org/wiki/Saturated_fathttp://en.wikipedia.org/wiki/Saturated_fathttp://en.wikipedia.org/wiki/Monounsaturated_fathttp://en.wikipedia.org/wiki/Monounsaturated_fathttp://en.wikipedia.org/wiki/Monounsaturated_fathttp://en.wikipedia.org/wiki/Polyunsaturated_fathttp://en.wikipedia.org/wiki/Polyunsaturated_fathttp://en.wikipedia.org/wiki/Polyunsaturated_fathttp://en.wikipedia.org/wiki/Sweet_potato#ref_reference_name_AAhttp://en.wikipedia.org/wiki/Sweet_potato#ref_reference_name_AAhttp://en.wikipedia.org/wiki/Sweet_potato#ref_reference_name_BBhttp://en.wikipedia.org/wiki/Sweet_potato#ref_reference_name_BBhttp://en.wikipedia.org/wiki/Sweet_potato#ref_reference_name_CChttp://en.wikipedia.org/wiki/Sweet_potato#ref_reference_name_CChttp://en.wikipedia.org/wiki/Sweet_potato#ref_reference_name_DDhttp://en.wikipedia.org/wiki/Sweet_potato#ref_reference_name_DDhttp://en.wikipedia.org/wiki/Sweet_potato#ref_reference_name_EEhttp://en.wikipedia.org/wiki/Sweet_potato#ref_reference_name_EEhttp://en.wikipedia.org/wiki/Sweet_potato#ref_reference_name_FFhttp://en.wikipedia.org/wiki/Sweet_potato#ref_reference_name_FFhttp://en.wikipedia.org/wiki/Sweet_potato#ref_reference_name_GGhttp://en.wikipedia.org/wiki/Sweet_potato#ref_reference_name_GGhttp://en.wikipedia.org/wiki/Sweet_potato#ref_reference_name_HHhttp://en.wikipedia.org/wiki/Sweet_potato#ref_reference_name_HHhttp://en.wikipedia.org/wiki/Sweet_potato#ref_reference_name_YYhttp://en.wikipedia.org/wiki/Sweet_potato#ref_reference_name_YYhttp://en.wikipedia.org/wiki/Sweet_potato#ref_reference_name_ZZhttp://en.wikipedia.org/wiki/Sweet_potato#ref_reference_name_ZZhttp://en.wikipedia.org/wiki/Sweet_potato#ref_reference_name_ZZhttp://en.wikipedia.org/wiki/Sweet_potato#ref_reference_name_YYhttp://en.wikipedia.org/wiki/Sweet_potato#ref_reference_name_HHhttp://en.wikipedia.org/wiki/Sweet_potato#ref_reference_name_GGhttp://en.wikipedia.org/wiki/Sweet_potato#ref_reference_name_FFhttp://en.wikipedia.org/wiki/Sweet_potato#ref_reference_name_EEhttp://en.wikipedia.org/wiki/Sweet_potato#ref_reference_name_DDhttp://en.wikipedia.org/wiki/Sweet_potato#ref_reference_name_CChttp://en.wikipedia.org/wiki/Sweet_potato#ref_reference_name_BBhttp://en.wikipedia.org/wiki/Sweet_potato#ref_reference_name_AAhttp://en.wikipedia.org/wiki/Polyunsaturated_fathttp://en.wikipedia.org/wiki/Polyunsaturated_fathttp://en.wikipedia.org/wiki/Monounsaturated_fathttp://en.wikipedia.org/wiki/Monounsaturated_fathttp://en.wikipedia.org/wiki/Saturated_fathttp://en.wikipedia.org/wiki/Zeaxanthinhttp://en.wikipedia.org/wiki/Luteinhttp://en.wikipedia.org/wiki/Beta-carotenehttp://en.wikipedia.org/wiki/Vitamin_Khttp://en.wikipedia.org/wiki/Vitamin_Ehttp://en.wikipedia.org/wiki/Vitamin_Ahttp://en.wikipedia.org/wiki/Folatehttp://en.wikipedia.org/wiki/Vitamin_B6


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SWEET POTATO NUTRITION

Sweet Potato Ranks Number One In Nutrition

According to nutritionists at the Center for Science in the Public Interest (CSPI), the single most

important dietary change for most people, including children, would be to replace fatty foods

with foods rich in complex carbohydrates, such as sweet potatoes.

CSPI ranked the sweet potato number one in nutrition of all vegetables. With a score of 184, the

sweet potato outscored the next highest vegetable by more than 100 points. Points were given

for content of dietary fiber, naturally occurring sugars and complex carbohydrates, protein,vitamins A and C, iron and calcium. Points were deducted for fat content (especially saturated

fat), sodium, cholesterol, added refined sugars and caffeine. The higher the score, the more

nutritious the food.

Sweet potato baked 184

Potato, baked 83

Spinach 76

Kale 55

Mixed Vegetables 52

Broccoli 52

Winter Squash, Baked 44

Brussels Sprouts 37

Cabbage, Raw 34Green Peas 33

Carrot 30

Okra 30

Corn on the Cob 27

Tomato 27

Green Pepper 26

Cauliflower 25

Artichoke 24


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Romaine Lettuce 24The Center for Science in the Public Interest, Washington D.C. copyright 1992

The reasons the sweet potato took first place? Dietary fiber, naturally occurring sugars, complex

carbohydrates, protein, vitamins A and C, iron and calcium. The sweet potato received a score of

184; the vegetable ranked in second place was more than 100 points behind with a score of 83.

Sweet potatoes are high in the following: beta-carotene, vitamin A, vitamin B6 and vitamin C;

fiber, thiamine, niacin, potassium and copper. They are also a good source of protein, calcium,

vitamin E.

The numbers for the nutritional sweet potato speak for themselves: almost twice the

recommended daily allowance of vitamin A, 42 percent of the recommendation for vitamin C,

four times the RDA for beta carotene, and, when eaten with the skin, sweet potatoes have more

fiber than oatmeal. All these benefits with only about 130 to 160 calories!

Sweet Potato Nutrition Facts (for one medium size sweet potato)

Calories 130

Fat 0.39 gProtein 2.15 g

Net Carbs 31.56 g

Dietary Fiber 3.9 g

Calcium 28.6 mg

Sodium 16.9 mg

Potassium 265.2 mg

Folate 18.2 mcg

Vitamin C 29.51 mg

Vitamin A 26081.9 IUSource: US Department of Agriculture

Among root vegetables, sweet potatoes offer the lowest glycemic index rating. Thats because

the sweet potato digests slowly, causing a gradual rise in blood sugar so you feel satisfiedlonger. Its time to move sweet potatoes to the "good" carb list. Many of the most popular diets

these days have already.

-from: http://www.foodreference.com/html/sweet-pot-nutrition.html

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Benefits of Sweet Potato