Comparing Nutrients in 14 ounces Frozen Chopped Broccoli VS Sweet Potato Leaves

Macros Ratio

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

Macro Nutrients

	Frozen Chopped Broccoli	Sweet Potato Leaves	Recommended Dietary Allowance
Energy	3.56% 103kcal	5.75% 167kcal	2900kcal per day for Men 19-50 years
Fat	1.2% 1.15g	2.1% 2.02g	97g per day for Men 19-50 years
Saturated Fat	0.55% 0.17g	1.38% 0.44g	32g per day for Men 19-50 years
Omega 3	26% 0.42g	8.93% 0.14g	1.6g per day for Men 19-50 years
Omega 6	0.72% 0.12g	4.5% 0.76g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	14.6% 19g	27% 35g	130g per day for Men 19-50 years
Sugars	7.4% 5.36g	NA	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	4.54% 3.3g	NA	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	% 2.98g	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	31.3% 12g	55.4% 21g	38g per day for Men 19-50 years
Protein	20% 11g	17.6% 9.9g	56g per day for Men 19-50 years

Vitamins

	Frozen Chopped Broccoli	Sweet Potato Leaves	Recommended Dietary Allowance
Vitamin A	23% 206μg	83.3% 750μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	17.5% 0.21mg	51.6% 0.62mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	29.3% 0.38mg	105% 1.37mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.7% 1.87mg	28% 4.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22% 1.1mg	18% 0.89mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	39.7% 0.52mg	58% 0.75mg	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	66.5% 266μg	NA	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	249% 224mg	48.5% 43.7mg	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	32.3% 4.84mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	268% 322μg	1000% 1199μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Chopped Broccoli	Sweet Potato Leaves	Recommended Dietary Allowance
Calcium	22.2% 222mg	31% 310mg	1000mg per day for Men 19-50 years
Copper	16.8% 0.15mg	NA	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	40% 3.2mg	48% 3.85mg	8mg per day for Men 19-50 years
Magnesium	17% 71.4mg	66% 278mg	420mg per day for Men 19-50 years
Manganese	50.7% 1.17mg	NA	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	28.3% 198mg	46% 321mg	700mg per day for Men 19-50 years
Potassium	24.7% 841mg	59.3% 2016mg	3400mg per day for Men 19-50 years
Selenium	20.2% 11μg	6.5% 3.57μg	55μg per day for Men 19-50 years
Sodium	6.35% 95mg	1.6% 24mg	1500mg per day for Men 19-50 years
Zinc	17.3% 1.9mg	NA	11mg per day for Men 19-50 years
Water	9.8% 363g	9.3% 345g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Frozen Chopped Broccoli vs Sweet Potato Leaves:

• Frozen Chopped Broccoli, Unprepared has 1.2 times more Vitamin B5 and 5.1 times more Vitamin C than Raw Sweet Potato Leaves.
• While Raw Sweet Potato Leaves contain 3.6 times more Vitamin A, 2.9 times more Vitamin B1, 3.6 times more Vitamin B2, 2.4 times more Vitamin B3, 1.5 times more Vitamin B6 and 3.7 times more Vitamin K than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli, Unprepared as well as Raw Sweet Potato Leaves have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Frozen Chopped Broccoli vs Sweet Potato Leaves:

• Frozen Chopped Broccoli, Unprepared has 3.1 times more Selenium and 4 times more Sodium than Raw Sweet Potato Leaves.
• While Raw Sweet Potato Leaves contain 1.4 times more Calcium, 3.9 times more Magnesium, 1.6 times more Phosphorus and 2.4 times more Potassium than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli, Unprepared and Raw Sweet Potato Leaves have similar amounts of Iron and Water per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Frozen Chopped Broccoli, Unprepared has 2.9 times more Omega 3 than Raw Sweet Potato Leaves.
• While Raw Sweet Potato Leaves contain 1.6 times more Energy, 6.2 times more Omega 6, 1.8 times more Carbohydrate and 1.8 times more Fiber than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli, Unprepared and Raw Sweet Potato Leaves have similar amounts of Protein per 14 oz.
• Both Frozen Chopped Broccoli, Unprepared as well as Raw Sweet Potato Leaves have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 14 oz.