Sweet potatoes and pumpkin are both nutritious and high in fiber, but if you’re trying to increase your vitamin A and potassium intake, sweet potatoes come out on top.

Sweet potatoes are first in potassium – Sweet potatoes provide more of the key nutrients most people need more of – especially potassium. One cup of baked sweet potato contains about 950 milligrams (mg) of potassium—almost double the amount found in zucchini. One cup of baked pumpkin has 582 mg of potassium.

The Recommended Daily Value (RDA) of potassium is 4,700 mg for adults.

Below is a comparison between one cup of baked, unsalted pumpkin and sweet potatoes.

Potassium is an electrolyte that helps regulate heart rhythm, balance fluids, protect bones, and control blood pressure. Low potassium, also known as hypokalemia, is usually seen in people taking diuretics. Diuretic medications cause the body to excrete more potassium through the urine. Consult your health care provider if you have concerns about potassium intake, especially if you take medication.

Sweet potatoes also have more vitamin A – Sweet potatoes have more vitamin A than pumpkin. Vitamin A is an essential fat-soluble vitamin that is involved in several body functions, including:

Vitamin A is also associated with a lower risk of certain cancers, including:

Another benefit of vitamin A is that it may reduce the chance of developing age-related macular degeneration (AMD).

One study found that people at high risk for advanced AMD were 25% less likely to develop the form advanced AMD when they took a supplement that contained beta-carotene (a precursor to vitamin A), along with vitamin E, zinc, copper, and vitamin C.

How to choose sweet potatoes or squash?

Sweet potatoes and squash are both nutritious foods that should be included in the diet, along with a variety of fruits, grains, fats, proteins, and other vegetables.

If you want get the highest vitamin A and potassium content, sweet potatoes are the winner.

However, maintaining a balanced diet is essential.

Source: prizrenpost