Won’t you be my sweetheart?

A friend called and asked about a sweet potato that she had eaten at my house recently. They’re pretty nutritious little rascals, and I found two articles at foodreference.com/. The first (Sweet Potatoes: Mother Nature’s Best Work) emphasizes just how much sweet potatoes contribute to a healthful diet.

The second article featured a list of top ranked vegetables based on nutritional values. It was complied by the Center for Science in the Public Interest (CSPI)

Sweet Potato Ranks Number One In Nutrition

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 34
Green Peas 33
Carrot 30
Okra 30
Corn on the Cob 27
Tomato 27
Green Pepper 26
Cauliflower 25
Artichoke 24
Romaine Lettuce 24
The Center for Science in the Public Interest, Washington D.C.

A sweet potato has 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!

Read Entire Article

Sweet Potato Nutrition Facts
(for one medium size sweet potato)
Calories 130
Fat 0.39 g
Protein 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 IU
Source: US Department of Agriculture

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