Comparing Nutrients in 5 ounces Sweet Potato LeavesVS Frozen Chopped Broccoli

Macros Ratio

Protein Fat Carbs

Sweet Potato Leaves

20%

71%

Frozen Chopped Broccoli

34%

58%

5 oz ▼

Macro Nutrients

Sweet Potato Leavesvs Frozen Chopped Broccoli

2.05%59.5kcal

Energy

1.27%37kcal

59.5 kcalvs37 kcal

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

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0.75%0.72g

Fat

0.42%0.41g

0.72 gvs0.41 g

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

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0.49%0.16g

Saturated Fat

0.19%0.062g

0.16 gvs0.062 g

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

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3.2%0.051g

Omega 3

9.3%0.15g

0.051 gvs0.15 g

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

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1.6%0.27g

Omega 6

0.26%0.044g

0.27 gvs0.044 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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9.6%12.5g

Carbohydrate

5.2%6.78g

12.5 gvs6.78 g

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

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Sugars

2.64%1.9g

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

NA gvs1.9 g

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

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Fructose

1.62%1.18g

≤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 gvs1.18 g

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

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Glucose

%1.06g

NA gvs1.06 g

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

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Sucrose

NA gvsNA g

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

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19.8%7.5g

Fiber

11%4.25g

7.5 gvs4.25 g

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

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6.3%3.53g

Protein

7.1%4g

3.53 gvs4 g

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

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Vitamins

Sweet Potato Leavesvs Frozen Chopped Broccoli

29.8%268μg

Vitamin A

8.2%73.7μg

RAE, retinol activity equivalents

268 μgvs73.7 μg

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

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18.4%0.22mg

Vitamin B1

6.26%0.075mg

Thiamine

0.22 mgvs0.075 mg

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

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37.6%0.49mg

Vitamin B2

10.5%0.14mg

Riboflavin

0.49 mgvs0.14 mg

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

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10%1.6mg

Vitamin B3

4.16%0.67mg

Niacin, nicotinic acid, niacinamide

1.6 mgvs0.67 mg

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

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6.38%0.32mg

Vitamin B5

7.9%0.4mg

Pantothenic acid

0.32 mgvs0.4 mg

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

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20.7%0.27mg

Vitamin B6

14%0.18mg

Pyridoxine

0.27 mgvs0.18 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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Vitamin B9

23.7%95μg

Folates and Folic Acid

NA μgvs95 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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17.3%15.6mg

Vitamin C

89%80mg

Ascorbic acid

15.6 mgvs80 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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Vitamin E

11.5%1.73mg

Tocopherols and Tocotrienols

NA mgvs1.73 mg

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

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357%428μg

Vitamin K

96%115μg

Phytomenadione or phylloquinone

428 μgvs115 μg

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

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Minerals

Sweet Potato Leavesvs Frozen Chopped Broccoli

11%111mg

Calcium

7.94%79.4mg

111 mgvs79.4 mg

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

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Copper

6%0.054mg

NA mgvs0.054 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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17%1.37mg

Iron

14.4%1.15mg

1.37 mgvs1.15 mg

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

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23.6%99mg

Magnesium

6.07%25.5mg

99 mgvs25.5 mg

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

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Manganese

18%0.42mg

NA mgvs0.42 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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16.4%115mg

Phosphorus

10%71mg

115 mgvs71 mg

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

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21%720mg

Potassium

8.84%301mg

720 mgvs301 mg

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

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2.3%1.28μg

Selenium

7.2%3.97μg

1.28 μgvs3.97 μg

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

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0.57%8.5mg

Sodium

2.27%34mg

8.5 mgvs34 mg

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

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Zinc

6.2%0.68mg

NA mgvs0.68 mg

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

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3.33%123g

Water

3.5%130g

123 gvs130 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 Sweet Potato Leaves vs Frozen Chopped Broccoli:

Raw Sweet Potato Leaves have 3.6 times more Vitamin A, 2.9 times more Vitamin B1, 3.6 times more Vitamin B2, 2.4 times more Vitamin B3, 1.5 times more Vitamin B6 and 3.7 times more Vitamin K than Frozen Chopped Broccoli, Unprepared.
While Frozen Chopped Broccoli, Unprepared contains 5.1 times more Vitamin C than Raw Sweet Potato Leaves.
Both Raw Sweet Potato Leaves and Frozen Chopped Broccoli, Unprepared have similar amounts of Vitamin B5 per 5 oz.
Both Raw Sweet Potato Leaves as well as Frozen Chopped Broccoli, Unprepared have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

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

Raw Sweet Potato Leaves have 1.4 times more Calcium, 3.9 times more Magnesium, 1.6 times more Phosphorus and 2.4 times more Potassium than Frozen Chopped Broccoli, Unprepared.
While Frozen Chopped Broccoli, Unprepared contains 3.1 times more Selenium and 4 times more Sodium than Raw Sweet Potato Leaves.
Both Raw Sweet Potato Leaves and Frozen Chopped Broccoli, Unprepared have similar amounts of Iron and Water per 5 oz.

Comparison of macro-nutrients per 5 ounces:

Raw Sweet Potato Leaves have 1.6 times more Energy, 6.2 times more Omega 6, 1.8 times more Carbohydrate and 1.8 times more Fiber than Frozen Chopped Broccoli, Unprepared.
While Frozen Chopped Broccoli, Unprepared contains 2.9 times more Omega 3 than Raw Sweet Potato Leaves.
Both Raw Sweet Potato Leaves and Frozen Chopped Broccoli, Unprepared have similar amounts of Protein per 5 oz.
Both Raw Sweet Potato Leaves as well as Frozen Chopped Broccoli, Unprepared have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 5 oz.

Compare more foods per 5 oz:

Sweet Potato LeavesVS Steamed Sweet Potato LeavesFrozen Chopped BroccoliVS Steamed Sweet Potato LeavesSweet Potato LeavesVS Cooked Chopped Frozen BroccoliFrozen Chopped BroccoliVS Cooked Chopped Frozen Broccoli

Compare Foods

Comparing Nutrients in 5 ounces Sweet Potato LeavesVS Frozen Chopped Broccoli

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 5 oz: