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

Macros Ratio

	Protein	Fat	Carbs
Sweet Potato Leaves	20%	9%	71%
Cooked Chopped Frozen Broccoli	36%	3%	61%

Macro Nutrients

	Sweet Potato Leaves	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Energy	6.57% 191kcal	4.38% 127kcal	2900kcal per day for Men 19-50 years
Fat	2.4% 2.3g	0.56% 0.54g	97g per day for Men 19-50 years
Saturated Fat	1.57% 0.5g	0.26% 0.082g	32g per day for Men 19-50 years
Omega 3	10.2% 0.16g	12% 0.19g	1.6g per day for Men 19-50 years
Omega 6	5.12% 0.87g	0.35% 0.059g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	30.8% 40g	18.7% 24.3g	130g per day for Men 19-50 years
Sugars	NA	9.2% 6.67g	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	63.3% 24g	36% 13.6g	38g per day for Men 19-50 years
Protein	20% 11.3g	25% 14g	56g per day for Men 19-50 years

Vitamins

	Sweet Potato Leaves	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Vitamin A	95% 857μg	25.7% 231μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	59% 0.71mg	20.8% 0.25mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	120% 1.56mg	28.3% 0.37mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	32% 5.13mg	13% 2.08mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20.4% 1.02mg	25% 1.24mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	66.3% 0.86mg	45.4% 0.59mg	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	63.5% 254μg	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	55.4% 50mg	202% 182mg	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	40% 6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1142% 1371μg	333% 400μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sweet Potato Leaves	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Calcium	35.4% 354mg	15% 150mg	1000mg per day for Men 19-50 years
Copper	NA	17% 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	55% 4.4mg	34.6% 2.77mg	8mg per day for Men 19-50 years
Magnesium	75.6% 318mg	14% 59mg	420mg per day for Men 19-50 years
Manganese	NA	44% 1mg	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	52.5% 367mg	31.8% 222mg	700mg per day for Men 19-50 years
Potassium	67.8% 2304mg	19% 644mg	3400mg per day for Men 19-50 years
Selenium	7.42% 4.1μg	5.77% 3.18μg	55μg per day for Men 19-50 years
Sodium	1.8% 27.2mg	3.33% 50mg	1500mg per day for Men 19-50 years
Zinc	NA	11.5% 1.27mg	11mg per day for Men 19-50 years
Water	10.6% 394g	11% 411g	3700g per day for Men 19-50 years

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

• Raw Sweet Potato Leaves have 3.7 times more Vitamin A, 2.8 times more Vitamin B1, 4.3 times more Vitamin B2, 2.5 times more Vitamin B3, 1.5 times more Vitamin B6 and 3.4 times more Vitamin K than Boiled Chopped Frozen Broccoli.
• While Boiled Chopped Frozen Broccoli contains 3.6 times more Vitamin C than Raw Sweet Potato Leaves.
• Both Raw Sweet Potato Leaves and Boiled Chopped Frozen Broccoli have similar amounts of Vitamin B5 per 1 lb.
• Both Raw Sweet Potato Leaves as well as Boiled Chopped Frozen Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

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

• Raw Sweet Potato Leaves have 2.4 times more Calcium, 1.6 times more Iron, 5.4 times more Magnesium, 1.7 times more Phosphorus, 3.6 times more Potassium and 1.3 times more Selenium than Boiled Chopped Frozen Broccoli.
• Both Raw Sweet Potato Leaves and Boiled Chopped Frozen Broccoli have similar amounts of Water per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Raw Sweet Potato Leaves have 1.5 times more Energy, 14.8 times more Omega 6, 1.6 times more Carbohydrate and 1.8 times more Fiber than Boiled Chopped Frozen Broccoli.
• Both Raw Sweet Potato Leaves and Boiled Chopped Frozen Broccoli have similar amounts of Omega 3 and Protein per 1 lb.
• Both Raw Sweet Potato Leaves as well as Boiled Chopped Frozen Broccoli have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 1 lb.