Comparing Nutrients in 5 ounces Steamed Sweet Potato LeavesVS Broccoli

Macros Ratio

Protein Fat Carbs

Steamed Sweet Potato Leaves

21%

72%

Broccoli

27%

65%

5 oz ▼

Macro Nutrients

Steamed Sweet Potato Leavesvs Broccoli

1.7%49.6kcal

Energy

1.66%48kcal

49.6 kcalvs48 kcal

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

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0.5%0.48g

Fat

0.54%0.52g

0.48 gvs0.52 g

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

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0.29%0.092g

Saturated Fat

0.5%0.16g

0.092 gvs0.16 g

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

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1.86%0.03g

Omega 3

5.6%0.089g

0.03 gvs0.089 g

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

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0.94%0.16g

Omega 6

0.41%0.069g

0.16 gvs0.069 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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8.05%10.5g

Carbohydrate

7.24%9.4g

10.5 gvs9.4 g

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

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10.7%7.77g

Sugars

3.32%2.4g

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

7.77 gvs2.4 g

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

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Fructose

1.33%0.96g

≤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 gvs0.96 g

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

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Glucose

%0.69g

NA gvs0.69 g

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

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Sucrose

%0.14g

NA gvs0.14 g

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

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7.1%2.7g

Fiber

9.7%3.7g

2.7 gvs3.7 g

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

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5.5%3.1g

Protein

7.14%4g

3.1 gvs4 g

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

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Vitamins

Steamed Sweet Potato Leavesvs Broccoli

23%208μg

Vitamin A

4.9%44μg

RAE, retinol activity equivalents

208 μgvs44 μg

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

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13.2%0.16mg

Vitamin B1

8.4%0.1mg

Thiamine

0.16 mgvs0.1 mg

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

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29%0.38mg

Vitamin B2

12.8%0.17mg

Riboflavin

0.38 mgvs0.17 mg

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

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8.9%1.42mg

Vitamin B3

5.66%0.91mg

Niacin, nicotinic acid, niacinamide

1.42 mgvs0.91 mg

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

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5.67%0.28mg

Vitamin B5

16.2%0.81mg

Pantothenic acid

0.28 mgvs0.81 mg

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

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17.4%0.23mg

Vitamin B6

19%0.25mg

Pyridoxine

0.23 mgvs0.25 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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17.4%69.5μg

Vitamin B9

22.3%89.3μg

Folates and Folic Acid

69.5 μgvs89.3 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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2.36%2.13mg

Vitamin C

140%126mg

Ascorbic acid

2.13 mgvs126 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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9.07%1.36mg

Vitamin E

7.37%1.1mg

Tocopherols and Tocotrienols

1.36 mgvs1.1 mg

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

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128%154μg

Vitamin K

120%144μg

Phytomenadione or phylloquinone

154 μgvs144 μg

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

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Minerals

Steamed Sweet Potato Leavesvs Broccoli

4.68%46.8mg

Calcium

6.66%66.6mg

46.8 mgvs66.6 mg

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

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5.2%0.047mg

Copper

7.7%0.069mg

0.047 mgvs0.069 mg

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

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Fluoride

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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11%0.89mg

Iron

13%1.03mg

0.89 mgvs1.03 mg

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

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16%68mg

Magnesium

7.1%29.8mg

68 mgvs29.8 mg

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

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14%0.32mg

Manganese

13%0.3mg

0.32 mgvs0.3 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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8.1%56.7mg

Phosphorus

13.4%94mg

56.7 mgvs94 mg

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

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13%442mg

Potassium

13%448mg

442 mgvs448 mg

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

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2.3%1.28μg

Selenium

6.44%3.54μg

1.28 μgvs3.54 μg

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

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0.66%9.92mg

Sodium

3.1%46.8mg

9.92 mgvs46.8 mg

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

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3.35%0.37mg

Zinc

5.3%0.58mg

0.37 mgvs0.58 mg

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

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3.4%126g

Water

3.42%127g

126 gvs127 g

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

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Lets compare vitamin content per 5 ounces of Steamed Sweet Potato Leaves vs Broccoli:

Steamed Sweet Potato Leaves have 4.7 times more Vitamin A, 1.6 times more Vitamin B1, 2.3 times more Vitamin B2, 1.6 times more Vitamin B3 and 1.2 times more Vitamin E than Raw Broccoli.
While Raw Broccoli contains 2.9 times more Vitamin B5, 1.3 times more Vitamin B9 and 59.5 times more Vitamin C than Steamed Sweet Potato Leaves.
Both Steamed Sweet Potato Leaves and Raw Broccoli have similar amounts of Vitamin B6 and Vitamin K per 5 oz.
Both Steamed Sweet Potato Leaves as well as Raw Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Steamed Sweet Potato Leaves vs Broccoli:

Steamed Sweet Potato Leaves have 2.3 times more Magnesium than Raw Broccoli.
While Raw Broccoli contains 1.4 times more Calcium, 1.5 times more Copper, 1.7 times more Phosphorus, 2.8 times more Selenium, 4.7 times more Sodium and 1.6 times more Zinc than Steamed Sweet Potato Leaves.
Both Steamed Sweet Potato Leaves and Raw Broccoli have similar amounts of Iron, Manganese, Potassium and Water per 5 oz.

Comparison of macro-nutrients per 5 ounces:

Steamed Sweet Potato Leaves have 3.2 times more Sugars than Raw Broccoli.
While Raw Broccoli contains 3 times more Omega 3, 1.4 times more Fiber and 1.3 times more Protein than Steamed Sweet Potato Leaves.
Both Steamed Sweet Potato Leaves and Raw Broccoli have similar amounts of Energy and Carbohydrate per 5 oz.
Both Steamed Sweet Potato Leaves as well as Raw Broccoli have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 5 oz.

Compare more foods per 5 oz:

Steamed Sweet Potato LeavesVS Sweet PotatoBroccoliVS Sweet PotatoSteamed Sweet Potato LeavesVS Boiled BroccoliBroccoliVS Boiled Broccoli

Compare Foods

Comparing Nutrients in 5 ounces Steamed Sweet Potato LeavesVS Broccoli

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 5 oz: