Comparing Nutrients in 1 pound Cooked Chopped Frozen Broccoli VS Steamed Sweet Potato Leaves

Macros Ratio

	Protein	Fat	Carbs
Cooked Chopped Frozen Broccoli	36%	3%	61%
Steamed Sweet Potato Leaves	21%	7%	72%

Macro Nutrients

	Cooked Chopped Frozen Broccoli	Steamed Sweet Potato Leaves	Recommended Dietary Allowance
Energy	4.38% 127kcal	5.47% 159kcal	2900kcal per day for Men 19-50 years
Fat	0.56% 0.54g	1.6% 1.54g	97g per day for Men 19-50 years
Saturated Fat	0.26% 0.082g	0.92% 0.29g	32g per day for Men 19-50 years
Omega 3	12% 0.19g	5.95% 0.095g	1.6g per day for Men 19-50 years
Omega 6	0.35% 0.059g	3% 0.51g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	18.7% 24.3g	25.8% 33.5g	130g per day for Men 19-50 years
Sugars	9.2% 6.67g	34.3% 25g	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	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	36% 13.6g	22.7% 8.6g	38g per day for Men 19-50 years
Protein	25% 14g	17.7% 9.9g	56g per day for Men 19-50 years

Vitamins

	Cooked Chopped Frozen Broccoli	Steamed Sweet Potato Leaves	Recommended Dietary Allowance
Vitamin A	25.7% 231μg	74% 667μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	20.8% 0.25mg	42.3% 0.51mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	28.3% 0.37mg	93% 1.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13% 2.08mg	28.4% 4.55mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	25% 1.24mg	18% 0.91mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	45.4% 0.59mg	56% 0.73mg	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	63.5% 254μg	55.6% 222μg	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	202% 182mg	7.56% 6.8mg	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	40% 6mg	29% 4.35mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	333% 400μg	411% 493μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Chopped Frozen Broccoli	Steamed Sweet Potato Leaves	Recommended Dietary Allowance
Calcium	15% 150mg	15% 150mg	1000mg per day for Men 19-50 years
Copper	17% 0.15mg	16.6% 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	34.6% 2.77mg	35.7% 2.86mg	8mg per day for Men 19-50 years
Magnesium	14% 59mg	52% 218mg	420mg per day for Men 19-50 years
Manganese	44% 1mg	45% 1.04mg	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	31.8% 222mg	26% 181mg	700mg per day for Men 19-50 years
Potassium	19% 644mg	41.6% 1415mg	3400mg per day for Men 19-50 years
Selenium	5.77% 3.18μg	7.42% 4.1μg	55μg per day for Men 19-50 years
Sodium	3.33% 50mg	2.1% 31.8mg	1500mg per day for Men 19-50 years
Zinc	11.5% 1.27mg	10.7% 1.18mg	11mg per day for Men 19-50 years
Water	11% 411g	11% 405g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Chopped Frozen Broccoli VS Steamed Sweet Potato Leaves per 1 lb

Compare the macro and micronutrient content in 1 lb of Cooked Chopped Frozen Broccoli versus 1 lb of Steamed Sweet Potato Leaves to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Cooked Chopped Frozen Broccoli vs Steamed Sweet Potato Leaves:

• 1 pound of Cooked Chopped Frozen Broccoli has 1.4 times more Vitamin B5, 26.7 times more Vitamin C and 1.4 times more Vitamin E than Steamed Sweet Potato Leaves.
• While 1 lb of Steamed Sweet Potato Leaves contains 2.9 times more Vitamin A, 2 times more Vitamin B1, 3.3 times more Vitamin B2 and 2.2 times more Vitamin B3 than Boiled Chopped Frozen Broccoli.
• Both Cooked Chopped Frozen Broccoli and Steamed Sweet Potato Leaves provide similar amounts of Vitamin B6, Vitamin B9 and Vitamin K per one pound.
• 1 pound of Steamed Sweet Potato Leaves have insufficient amounts of Vitamin C
• Both Boiled Chopped Frozen Broccoli as well as Steamed Sweet Potato Leaves have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Cooked Chopped Frozen Broccoli vs Steamed Sweet Potato Leaves:

• 1 pound of Cooked Chopped Frozen Broccoli has 1.2 times more Phosphorus than Steamed Sweet Potato Leaves.
• While 1 lb of Steamed Sweet Potato Leaves contains 3.7 times more Magnesium and 2.2 times more Potassium than Boiled Chopped Frozen Broccoli.
• Both Cooked Chopped Frozen Broccoli and Steamed Sweet Potato Leaves contain similar levels of Calcium, Copper, Iron, Manganese, Zinc and Water per one pound.
• Both Boiled Chopped Frozen Broccoli as well as Steamed Sweet Potato Leaves lack sufficient amounts of Selenium in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Cooked Chopped Frozen Broccoli has 2 times more Omega 3, 1.6 times more Fiber and 1.4 times more Protein than Steamed Sweet Potato Leaves.
• While 1 lb of Steamed Sweet Potato Leaves contains 1.4 times more Carbohydrate and 3.7 times more Sugars than Boiled Chopped Frozen Broccoli.
• 1 pound of Steamed Sweet Potato Leaves provide inadequate amounts of Omega 3
• Both Boiled Chopped Frozen Broccoli as well as Steamed Sweet Potato Leaves provide inadequate amounts of Energy and Omega 6 in one pound.