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Comparing Nutrients in 300 calories Sweet Potato LeavesVS Broccoli

Weight per 300 calories

Sweet Potato Leaves
714g
Broccoli
882g

Sweet Potato Leaves have 1.2 times more energy per 100g than Broccoli. It has low energy density when compared to other foods. Raw Broccoli having low energy density.

Which food has more nutrients per 300 calories - Sweet Potato Leaves or Broccoli?

Macros Ratio

Protein Fat Carbs

Sweet Potato Leaves
20%
9%
71%
Broccoli
27%
8%
65%
300 kcal ▼

Macro Nutrients

Sweet Potato Leavesvs Broccoli
10.3%300kcal
Energy
10.3%300kcal
300 kcalvs300 kcal
Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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3.76%3.64g
Fat
3.37%3.26g
3.64 gvs3.26 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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2.48%0.79g
Saturated Fat
3.14%1g
0.79 gvs1 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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16%0.26g
Omega 3
34.7%0.56g
0.26 gvs0.56 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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8.07%1.37g
Omega 6
2.54%0.43g
1.37 gvs0.43 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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48.5%63g
Carbohydrate
45%58.6g
63 gvs58.6 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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NA
Sugars
20.7%15g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
NA gvs15 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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NA
Fructose
8.28%6g
≤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]
NA gvs6 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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NA
Glucose
%4.32g
NA gvs4.32 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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NA
Sucrose
%0.88g
NA gvs0.88 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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100%38g
Fiber
60.4%23g
38 gvs23 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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31.8%17.8g
Protein
44.4%25g
17.8 gvs25 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

Sweet Potato Leavesvs Broccoli
150%1350μg
Vitamin A
30.4%274μg
RAE, retinol activity equivalents
1350 μgvs274 μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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93%1.1mg
Vitamin B1
52.2%0.63mg
Thiamine
1.1 mgvs0.63 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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190%2.46mg
Vitamin B2
79.4%1.03mg
Riboflavin
2.46 mgvs1.03 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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50.4%8.07mg
Vitamin B3
35.2%5.64mg
Niacin, nicotinic acid, niacinamide
8.07 mgvs5.64 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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32%1.6mg
Vitamin B5
101%5.06mg
Pantothenic acid
1.6 mgvs5.06 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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104%1.36mg
Vitamin B6
119%1.54mg
Pyridoxine
1.36 mgvs1.54 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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NA
Vitamin B7
NA
Biotin
NA μgvsNA μg
Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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NA
Vitamin B9
139%556μg
Folates and Folic Acid
NA μgvs556 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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87.3%78.6mg
Vitamin C
875%787mg
Ascorbic acid
78.6 mgvs787 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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NA
Vitamin E
46%6.9mg
Tocopherols and Tocotrienols
NA mgvs6.9 mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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1799%2159μg
Vitamin K
747%896μg
Phytomenadione or phylloquinone
2159 μgvs896 μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

Sweet Potato Leavesvs Broccoli
55.7%557mg
Calcium
41.5%415mg
557 mgvs415 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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NA
Copper
48%0.43mg
NA mgvs0.43 mg
Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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NA
Fluoride
NA
Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
NA μgvsNA μg
Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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86.6%6.93mg
Iron
80.5%6.44mg
6.93 mgvs6.44 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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119%500mg
Magnesium
44%185mg
500 mgvs185 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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NA
Manganese
80.6%1.85mg
NA mgvs1.85 mg
Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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NA
Molybdenum
NA
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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82.7%579mg
Phosphorus
83%582mg
579 mgvs582 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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107%3629mg
Potassium
82%2788mg
3629 mgvs2788 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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11.7%6.43μg
Selenium
40%22μg
6.43 μgvs22 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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2.86%43mg
Sodium
19.4%291mg
43 mgvs291 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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NA
Zinc
33%3.6mg
NA mgvs3.6 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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16.8%620g
Water
21.3%788g
620 gvs788 g
Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 300 calories of Sweet Potato Leaves vs Broccoli:
Comparing minerals per 300 calories for Sweet Potato Leaves vs Broccoli:
Comparison of macro-nutrients per 300 calories:



Compare more foods per 300 kcal:

Sweet Potato LeavesVS Steamed Sweet Potato LeavesBroccoliVS Steamed Sweet Potato LeavesSweet Potato LeavesVS Boiled BroccoliBroccoliVS Boiled Broccoli
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Nutrients data from USDA National Nutrient Database for Standard Reference by US Department of Agriculture, Agricultural Research Service, Nutrient Data Laboratory.

Recommended Dietary Allowances (RDA) compiled from U.S. Department of Health & Human Services , National Institutes of Health.

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