Comparing Nutrients in 1 pound Cauliflower VS Sweet Potato Leaves

Macros Ratio

	Protein	Fat	Carbs
Cauliflower	26%	8%	66%
Sweet Potato Leaves	20%	9%	71%

Macro Nutrients

	Cauliflower	Sweet Potato Leaves	Recommended Dietary Allowance
Energy	3.9% 113kcal	6.57% 191kcal	2900kcal per day for Men 19-50 years
Fat	1.3% 1.27g	2.4% 2.3g	97g per day for Men 19-50 years
Saturated Fat	1.84% 0.59g	1.57% 0.5g	32g per day for Men 19-50 years
Omega 3	4.25% 0.068g	10.2% 0.16g	1.6g per day for Men 19-50 years
Omega 6	0.43% 0.073g	5.12% 0.87g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	17.3% 22.5g	30.8% 40g	130g per day for Men 19-50 years
Sugars	12% 8.66g	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	6.07% 4.4g	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	% 4.26g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	24% 9.07g	63.3% 24g	38g per day for Men 19-50 years
Protein	15.6% 8.7g	20% 11.3g	56g per day for Men 19-50 years

Vitamins

	Cauliflower	Sweet Potato Leaves	Recommended Dietary Allowance
Vitamin A	0% 0μg	95% 857μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	19% 0.23mg	59% 0.71mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	21% 0.27mg	120% 1.56mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14.4% 2.3mg	32% 5.13mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	60.5% 3.03mg	20.4% 1.02mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	64.2% 0.83mg	66.3% 0.86mg	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	64.6% 259μg	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	243% 219mg	55.4% 50mg	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	2.4% 0.36mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	58.6% 70.3μg	1142% 1371μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cauliflower	Sweet Potato Leaves	Recommended Dietary Allowance
Calcium	9.98% 100mg	35.4% 354mg	1000mg per day for Men 19-50 years
Copper	19.7% 0.18mg	NA	0.9mg per day for Men 19-50 years
Fluoride	0.11% 4.54μg	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	24% 1.9mg	55% 4.4mg	8mg per day for Men 19-50 years
Magnesium	16% 68mg	75.6% 318mg	420mg per day for Men 19-50 years
Manganese	30.6% 0.7mg	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	28.5% 200mg	52.5% 367mg	700mg per day for Men 19-50 years
Potassium	40% 1356mg	67.8% 2304mg	3400mg per day for Men 19-50 years
Selenium	4.95% 2.72μg	7.42% 4.1μg	55μg per day for Men 19-50 years
Sodium	9.07% 136mg	1.8% 27.2mg	1500mg per day for Men 19-50 years
Zinc	11% 1.22mg	NA	11mg per day for Men 19-50 years
Water	11.3% 418g	10.6% 394g	3700g per day for Men 19-50 years

Nutrient Comparison: Cauliflower VS Sweet Potato Leaves per 1 lb

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

Lets compare vitamin content per 1 pound of Cauliflower vs Sweet Potato Leaves:

• 1 pound of Cauliflower has 3 times more Vitamin B5 and 4.4 times more Vitamin C than Sweet Potato Leaves.
• While 1 lb of Raw Sweet Potato Leaves contains more Vitamin A, 3.1 times more Vitamin B1, 5.8 times more Vitamin B2, 2.2 times more Vitamin B3 and 19.5 times more Vitamin K than Raw Cauliflower.
• Both Cauliflower and Sweet Potato Leaves provide similar amounts of Vitamin B6 per one pound.
• 1 pound of Cauliflower have insufficient amounts of Vitamin A
• Both Raw Cauliflower as well as Raw Sweet Potato Leaves have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Cauliflower vs Sweet Potato Leaves:

• 1 pound of Cauliflower has 5 times more Sodium than Sweet Potato Leaves.
• While 1 lb of Raw Sweet Potato Leaves contains 3.5 times more Calcium, 2.3 times more Iron, 4.7 times more Magnesium, 1.8 times more Phosphorus and 1.7 times more Potassium than Raw Cauliflower.
• Both Cauliflower and Sweet Potato Leaves contain similar levels of Water per one pound.
• Both Raw Cauliflower as well as Raw Sweet Potato Leaves lack sufficient amounts of Selenium in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 lb of Raw Sweet Potato Leaves contains 2.4 times more Omega 3, 1.8 times more Carbohydrate, 2.7 times more Fiber and 1.3 times more Protein than Raw Cauliflower.
• 1 pound of Cauliflower provide inadequate amounts of Omega 3
• Both Raw Cauliflower as well as Raw Sweet Potato Leaves provide inadequate amounts of Energy and Omega 6 in one pound.