Comparing Nutrients in 300 calories Sweet Potato Leaves VS Frozen Chopped Broccoli

Weight per 300 calories

• Sweet Potato Leaves: 714g
• Frozen Chopped Broccoli: 1154g

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 300 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	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	3.76% 3.64g	3.45% 3.35g	97g per day for Men 19-50 years
Saturated Fat	2.48% 0.79g	1.6% 0.51g	32g per day for Men 19-50 years
Omega 3	16% 0.26g	75.7% 1.2g	1.6g per day for Men 19-50 years
Omega 6	8.07% 1.37g	2.1% 0.36g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	48.5% 63g	42.4% 55g	130g per day for Men 19-50 years
Sugars	NA	21.5% 15.6g	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	13.2% 9.58g	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	% 8.65g	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	100% 38g	91% 34.6g	38g per day for Men 19-50 years
Protein	31.8% 17.8g	58% 32.4g	56g per day for Men 19-50 years

Vitamins

	Sweet Potato Leaves	Frozen Chopped Broccoli	Recommended Dietary Allowance
Vitamin A	150% 1350μg	66.7% 600μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	93% 1.1mg	51% 0.61mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	190% 2.46mg	85.2% 1.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	50.4% 8.07mg	34% 5.42mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	32% 1.6mg	64.4% 3.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	104% 1.36mg	115% 1.5mg	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	193% 773μg	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	87.3% 78.6mg	723% 651mg	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	94% 14mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1799% 2159μg	780% 936μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sweet Potato Leaves	Frozen Chopped Broccoli	Recommended Dietary Allowance
Calcium	55.7% 557mg	64.6% 646mg	1000mg per day for Men 19-50 years
Copper	NA	48.7% 0.44mg	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	86.6% 6.93mg	117% 9.35mg	8mg per day for Men 19-50 years
Magnesium	119% 500mg	49.5% 208mg	420mg per day for Men 19-50 years
Manganese	NA	147% 3.4mg	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	82.7% 579mg	82.4% 577mg	700mg per day for Men 19-50 years
Potassium	107% 3629mg	72% 2446mg	3400mg per day for Men 19-50 years
Selenium	11.7% 6.43μg	58.7% 32.3μg	55μg per day for Men 19-50 years
Sodium	2.86% 43mg	18.5% 277mg	1500mg per day for Men 19-50 years
Zinc	NA	50.3% 5.54mg	11mg per day for Men 19-50 years
Water	16.8% 620g	28.5% 1055g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 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 300 kcal.
• Both Raw Sweet Potato Leaves as well as Frozen Chopped Broccoli, Unprepared have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 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 300 kcal.

Comparison of macro-nutrients per 300 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 300 kcal.
• Both Raw Sweet Potato Leaves as well as Frozen Chopped Broccoli, Unprepared have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.