Comparing Nutrients in 7 ounces Sweet Potato Leaves VS Frozen Cauliflower

Macros Ratio

	Protein	Fat	Carbs
Sweet Potato Leaves	20%	9%	71%
Frozen Cauliflower	28%	8%	64%

Macro Nutrients

	Sweet Potato Leaves	Frozen Cauliflower	Recommended Dietary Allowance
Energy	2.87% 83.3kcal	1.64% 47.6kcal	2900kcal per day for Men 19-50 years
Fat	1.04% 1g	0.55% 0.54g	97g per day for Men 19-50 years
Saturated Fat	0.69% 0.22g	0.25% 0.081g	32g per day for Men 19-50 years
Omega 3	4.47% 0.071g	12% 0.19g	1.6g per day for Men 19-50 years
Omega 6	2.24% 0.38g	0.34% 0.058g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	13.5% 17.5g	7.14% 9.3g	130g per day for Men 19-50 years
Sugars	NA	6.08% 4.4g	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	27.7% 10.5g	12% 4.56g	38g per day for Men 19-50 years
Protein	8.82% 4.94g	7.12% 4g	56g per day for Men 19-50 years

Vitamins

	Sweet Potato Leaves	Frozen Cauliflower	Recommended Dietary Allowance
Vitamin A	41.7% 375μg	0.22% 2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	25.8% 0.31mg	8.43% 0.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	52.7% 0.68mg	10.7% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14% 2.24mg	5.32% 0.85mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.93% 0.45mg	5.4% 0.27mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	29% 0.38mg	18.8% 0.24mg	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	31.8% 127μg	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	24.3% 22mg	108% 97mg	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	0.93% 0.14mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	500% 600μg	24.5% 29.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sweet Potato Leaves	Frozen Cauliflower	Recommended Dietary Allowance
Calcium	15.5% 155mg	4.37% 43.7mg	1000mg per day for Men 19-50 years
Copper	NA	6.84% 0.062mg	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	24% 1.92mg	13.4% 1.07mg	8mg per day for Men 19-50 years
Magnesium	33% 139mg	5.67% 24mg	420mg per day for Men 19-50 years
Manganese	NA	17% 0.39mg	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	23% 161mg	9.92% 69.5mg	700mg per day for Men 19-50 years
Potassium	29.7% 1008mg	11.3% 383mg	3400mg per day for Men 19-50 years
Selenium	3.25% 1.8μg	2.9% 1.6μg	55μg per day for Men 19-50 years
Sodium	0.79% 12mg	3.18% 47.6mg	1500mg per day for Men 19-50 years
Zinc	NA	3.07% 0.34mg	11mg per day for Men 19-50 years
Water	4.66% 172g	4.96% 184g	3700g per day for Men 19-50 years

Nutrient Comparison: Sweet Potato Leaves VS Frozen Cauliflower per 7 oz

Compare the macro and micronutrient content in 7 oz of Sweet Potato Leaves versus 7 oz of Frozen Cauliflower to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Sweet Potato Leaves vs Frozen Cauliflower:

• 7 ounces of Sweet Potato Leaves have 189 times more Vitamin A, 3.1 times more Vitamin B1, 4.9 times more Vitamin B2, 2.6 times more Vitamin B3, 1.7 times more Vitamin B5, 1.5 times more Vitamin B6 and 20.4 times more Vitamin K than Frozen Cauliflower.
• While 7 oz of Frozen Cauliflower, Unprepared contain 4.4 times more Vitamin C than Raw Sweet Potato Leaves.
• 7 ounces of Frozen Cauliflower have insufficient amounts of Vitamin A
• Both Raw Sweet Potato Leaves as well as Frozen Cauliflower, Unprepared have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Sweet Potato Leaves vs Frozen Cauliflower:

• 7 ounces of Sweet Potato Leaves have 3.5 times more Calcium, 1.8 times more Iron, 5.8 times more Magnesium, 2.3 times more Phosphorus and 2.6 times more Potassium than Frozen Cauliflower.
• Both Sweet Potato Leaves and Frozen Cauliflower contain similar levels of Water per seven ounces.
• Both Raw Sweet Potato Leaves as well as Frozen Cauliflower, Unprepared lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Sweet Potato Leaves have 1.9 times more Carbohydrate, 2.3 times more Fiber and 1.2 times more Protein than Frozen Cauliflower.
• While 7 oz of Frozen Cauliflower, Unprepared contain 2.7 times more Omega 3 than Raw Sweet Potato Leaves.
• Both Raw Sweet Potato Leaves as well as Frozen Cauliflower, Unprepared provide inadequate amounts of Energy and Omega 6 in seven ounces.