[cancercured] Sweet Potato is King of Vegetables

I found this while searching for something else today. Apparently,
the sweet potato is far and away the most nutritious vegetable one
can eat.
Second on the list is the baked potato! What a surprise! Then come
spinach, kale and broccoli:

http://www.fatboy2fitboy.com/?p=262
Sweet Potato Is King- Highest Ranked Vegetable
Filed Under Nutrition | Posted on April 3, 2008
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Many people don't know how good sweet potatoes taste AND how healthy
they are for you. Here is a little report showing the great benefits
of a tasty sweet potato.

"CSPI (Center For Science In The Public Interest) 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.
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.

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 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

Among root vegetables, sweet potatoes offer the lowest glycemic index
rating. That?s because the sweet potato digests slowly, causing a
gradual rise in blood sugar so you feel satisfied longer. It's time
to move sweet potatoes to the "good" carb list. Many of the most
popular diets these days have already."

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