Comparing Nutrients in 14 ounces Boiled BroccoliVS Sweet Potato Leaves

Macros Ratio

Protein Fat Carbs

Boiled Broccoli

23%

68%

Sweet Potato Leaves

20%

71%

14 oz ▼

Macro Nutrients

Boiled Broccolivs Sweet Potato Leaves

4.8%139kcal

Energy

5.75%167kcal

139 kcalvs167 kcal

Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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1.68%1.63g

Fat

2.1%2.02g

1.63 gvs2.02 g

Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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0.98%0.31g

Saturated Fat

1.38%0.44g

0.31 gvs0.44 g

Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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29.5%0.47g

Omega 3

8.93%0.14g

0.47 gvs0.14 g

Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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1.2%0.2g

Omega 6

4.5%0.76g

0.2 gvs0.76 g

Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg

Cholesterol

0%0mg

0 mgvs0 mg

Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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22%28.5g

Carbohydrate

27%35g

28.5 gvs35 g

Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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7.6%5.5g

Sugars

Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]

5.5 gvsNA g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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4.05%2.94g

Fructose

≤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]

2.94 gvsNA g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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%1.94g

Glucose

1.94 gvsNA g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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%0.32g

Sucrose

0.32 gvsNA g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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34.5%13g

Fiber

55.4%21g

13 gvs21 g

Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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17%9.45g

Protein

17.6%9.9g

9.45 gvs9.9 g

Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

Boiled Broccolivs Sweet Potato Leaves

34%306μg

Vitamin A

83.3%750μg

RAE, retinol activity equivalents

306 μgvs750 μg

Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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21%0.25mg

Vitamin B1

51.6%0.62mg

Thiamine

0.25 mgvs0.62 mg

Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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37.6%0.49mg

Vitamin B2

105%1.37mg

Riboflavin

0.49 mgvs1.37 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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13.7%2.2mg

Vitamin B3

28%4.5mg

Niacin, nicotinic acid, niacinamide

2.2 mgvs4.5 mg

Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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49%2.44mg

Vitamin B5

18%0.89mg

Pantothenic acid

2.44 mgvs0.89 mg

Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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61%0.79mg

Vitamin B6

58%0.75mg

Pyridoxine

0.79 mgvs0.75 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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Vitamin B7

Biotin

NA μgvsNA μg

Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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107%429μg

Vitamin B9

Folates and Folic Acid

429 μgvsNA μg

Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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0%0μg

Vitamin B12

0%0μg

Cobalamin

0 μgvs0 μg

Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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286%258mg

Vitamin C

48.5%43.7mg

Ascorbic acid

258 mgvs43.7 mg

Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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0%0IU

Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

0 IUvs0 IU

Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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38.4%5.75mg

Vitamin E

Tocopherols and Tocotrienols

5.75 mgvsNA mg

Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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467%560μg

Vitamin K

1000%1199μg

Phytomenadione or phylloquinone

560 μgvs1199 μg

Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

Boiled Broccolivs Sweet Potato Leaves

16%159mg

Calcium

31%310mg

159 mgvs310 mg

Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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27%0.24mg

Copper

0.24 mgvsNA mg

Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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0.4%16μg

Fluoride

Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]

16 μgvsNA μg

Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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33.2%2.66mg

Iron

48%3.85mg

2.66 mgvs3.85 mg

Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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20%83.3mg

Magnesium

66%278mg

83.3 mgvs278 mg

Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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33.5%0.77mg

Manganese

0.77 mgvsNA mg

Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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Molybdenum

Molybdenum is an essential trace element that is naturally present in many foods [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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38%266mg

Phosphorus

46%321mg

266 mgvs321 mg

Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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34.2%1163mg

Potassium

59.3%2016mg

1163 mgvs2016 mg

Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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11.5%6.35μg

Selenium

6.5%3.57μg

6.35 μgvs3.57 μg

Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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11%163mg

Sodium

1.6%24mg

163 mgvs24 mg

Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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16.2%1.8mg

Zinc

1.8 mgvsNA mg

Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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9.57%354g

Water

9.3%345g

354 gvs345 g

Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 14 ounces of Boiled Broccoli vs Sweet Potato Leaves:

Boiled and Drained Broccoli has 2.7 times more Vitamin B5 and 5.9 times more Vitamin C than Raw Sweet Potato Leaves.
While Raw Sweet Potato Leaves contain 2.5 times more Vitamin A, 2.5 times more Vitamin B1, 2.8 times more Vitamin B2, 2 times more Vitamin B3 and 2.1 times more Vitamin K than Boiled and Drained Broccoli.
Both Boiled and Drained Broccoli and Raw Sweet Potato Leaves have similar amounts of Vitamin B6 per 14 oz.
Both Boiled and Drained Broccoli as well as Raw Sweet Potato Leaves have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Boiled Broccoli vs Sweet Potato Leaves:

Boiled and Drained Broccoli has 1.8 times more Selenium and 6.8 times more Sodium than Raw Sweet Potato Leaves.
While Raw Sweet Potato Leaves contain 2 times more Calcium, 1.4 times more Iron, 3.3 times more Magnesium and 1.7 times more Potassium than Boiled and Drained Broccoli.
Both Boiled and Drained Broccoli and Raw Sweet Potato Leaves have similar amounts of Phosphorus and Water per 14 oz.

Comparison of macro-nutrients per 14 ounces:

Boiled and Drained Broccoli has 3.3 times more Omega 3 than Raw Sweet Potato Leaves.
While Raw Sweet Potato Leaves contain 3.8 times more Omega 6 and 1.6 times more Fiber than Boiled and Drained Broccoli.
Both Boiled and Drained Broccoli and Raw Sweet Potato Leaves have similar amounts of Energy, Carbohydrate and Protein per 14 oz.
Both Boiled and Drained Broccoli as well as Raw Sweet Potato Leaves have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 14 oz.

Compare more foods per 14 oz:

Boiled BroccoliVS Frozen Chopped BroccoliSweet Potato LeavesVS Frozen Chopped BroccoliBoiled BroccoliVS Steamed Sweet Potato LeavesSweet Potato LeavesVS Steamed Sweet Potato Leaves

Compare Foods

Comparing Nutrients in 14 ounces Boiled BroccoliVS Sweet Potato Leaves

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 14 oz: