Comparing Nutrients in 100 calories Sweet Potato Leaves VS Frozen Chopped Broccoli

Weight per 100 calories

• Sweet Potato Leaves: 238g
• Frozen Chopped Broccoli: 385g

Sweet Potato Leaves have 1.6 times more energy per 100g than Frozen Chopped Broccoli. It has low energy density when compared to other foods. Frozen Chopped Broccoli, Unprepared having very low energy density.

Which food has more nutrients per 100 calories - Sweet Potato Leaves or Frozen Chopped Broccoli?

Macros Ratio

	Protein	Fat	Carbs
Sweet Potato Leaves	20%	9%	71%
Frozen Chopped Broccoli	34%	8%	58%

Macro Nutrients

	Sweet Potato Leaves	Frozen Chopped Broccoli	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	1.25% 1.2g	1.15% 1.1g	97g per day for Men 19-50 years
Saturated Fat	0.83% 0.26g	0.53% 0.17g	32g per day for Men 19-50 years
Omega 3	5.36% 0.086g	25.2% 0.4g	1.6g per day for Men 19-50 years
Omega 6	2.7% 0.46g	0.7% 0.12g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	16% 21g	14% 18.4g	130g per day for Men 19-50 years
Sugars	NA	7.16% 5.2g	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	NA	4.4% 3.2g	72.5g per day for Men 19-50 years	≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]
Glucose	NA	% 2.9g	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	33.2% 12.6g	30.4% 11.5g	38g per day for Men 19-50 years
Protein	10.6% 5.93g	19.3% 11g	56g per day for Men 19-50 years

Vitamins

	Sweet Potato Leaves	Frozen Chopped Broccoli	Recommended Dietary Allowance
Vitamin A	50% 450μg	22.2% 200μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	31% 0.37mg	17% 0.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	63% 0.82mg	28.4% 0.37mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	17% 2.7mg	11.3% 1.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.7% 0.54mg	21.5% 1.07mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	34.8% 0.45mg	38.5% 0.5mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	NA	64.4% 258μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	29% 26mg	241% 217mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	31.3% 4.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	600% 720μg	260% 312μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sweet Potato Leaves	Frozen Chopped Broccoli	Recommended Dietary Allowance
Calcium	18.6% 186mg	21.5% 215mg	1000mg per day for Men 19-50 years
Copper	NA	16.2% 0.15mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	29% 2.3mg	39% 3.1mg	8mg per day for Men 19-50 years
Magnesium	39.7% 167mg	16.5% 69.2mg	420mg per day for Men 19-50 years
Manganese	NA	49% 1.13mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	27.6% 193mg	27.5% 192mg	700mg per day for Men 19-50 years
Potassium	35.6% 1210mg	24% 815mg	3400mg per day for Men 19-50 years
Selenium	3.9% 2.14μg	19.6% 10.8μg	55μg per day for Men 19-50 years
Sodium	0.95% 14.3mg	6.15% 92mg	1500mg per day for Men 19-50 years
Zinc	NA	16.8% 1.85mg	11mg per day for Men 19-50 years
Water	5.6% 207g	9.5% 352g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 calories of Sweet Potato Leaves vs Frozen Chopped Broccoli:

• Raw Sweet Potato Leaves have 2.3 times more Vitamin A, 1.8 times more Vitamin B1, 2.2 times more Vitamin B2, 1.5 times more Vitamin B3 and 2.3 times more Vitamin K than Frozen Chopped Broccoli, Unprepared.
• While Frozen Chopped Broccoli, Unprepared contains 2 times more Vitamin B5 and 8.3 times more Vitamin C than Raw Sweet Potato Leaves.
• Both Raw Sweet Potato Leaves and Frozen Chopped Broccoli, Unprepared have similar amounts of Vitamin B6 per 100 kcal.
• Both Raw Sweet Potato Leaves as well as Frozen Chopped Broccoli, Unprepared have insufficient amounts of Vitamin B12 and Vitamin D in 100 kcal.

Comparing minerals per 100 calories for Sweet Potato Leaves vs Frozen Chopped Broccoli:

• Raw Sweet Potato Leaves have 2.4 times more Magnesium and 1.5 times more Potassium than Frozen Chopped Broccoli, Unprepared.
• While Frozen Chopped Broccoli, Unprepared contains 1.3 times more Iron, 5 times more Selenium, 6.5 times more Sodium and 1.7 times more Water than Raw Sweet Potato Leaves.
• Both Raw Sweet Potato Leaves and Frozen Chopped Broccoli, Unprepared have similar amounts of Calcium and Phosphorus per 100 kcal.

Comparison of macro-nutrients per 100 calories:

• Raw Sweet Potato Leaves have 3.8 times more Omega 6 than Frozen Chopped Broccoli, Unprepared.
• While Frozen Chopped Broccoli, Unprepared contains 4.7 times more Omega 3 and 1.8 times more Protein than Raw Sweet Potato Leaves.
• Both Raw Sweet Potato Leaves and Frozen Chopped Broccoli, Unprepared have similar amounts of Energy, Fat, Carbohydrate and Fiber per 100 kcal.
• Both Raw Sweet Potato Leaves as well as Frozen Chopped Broccoli, Unprepared have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 kcal.