Comparing Nutrients in 14 ounces Baked White Potatoes VS Sweet Potato Leaves

Macros Ratio

	Protein	Fat	Carbs
Baked White Potatoes	9%	1%	90%
Sweet Potato Leaves	20%	9%	71%

Macro Nutrients

	Baked White Potatoes	Sweet Potato Leaves	Recommended Dietary Allowance
Energy	12.6% 365kcal	5.75% 167kcal	2900kcal per day for Men 19-50 years
Fat	0.61% 0.6g	2.1% 2.02g	97g per day for Men 19-50 years
Saturated Fat	0.5% 0.16g	1.38% 0.44g	32g per day for Men 19-50 years
Omega 3	3.72% 0.06g	8.93% 0.14g	1.6g per day for Men 19-50 years
Omega 6	1.14% 0.19g	4.5% 0.76g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	64.4% 83.7g	27% 35g	130g per day for Men 19-50 years
Sugars	8.38% 6.07g	NA	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	1.97% 1.43g	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	% 2.5g	NA	g per day for Men 19-50 years
Sucrose	% 1.6g	NA	g per day for Men 19-50 years
Fiber	22% 8.33g	55.4% 21g	38g per day for Men 19-50 years
Protein	15% 8.33g	17.6% 9.9g	56g per day for Men 19-50 years

Vitamins

	Baked White Potatoes	Sweet Potato Leaves	Recommended Dietary Allowance
Vitamin A	0.44% 3.97μg	83.3% 750μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16% 0.19mg	51.6% 0.62mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13% 0.17mg	105% 1.37mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	38% 6.06mg	28% 4.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	30.4% 1.52mg	18% 0.89mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	64.4% 0.84mg	58% 0.75mg	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	37.7% 151μg	NA	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	55.6% 50mg	48.5% 43.7mg	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	1.06% 0.16mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	8.93% 10.7μg	1000% 1199μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked White Potatoes	Sweet Potato Leaves	Recommended Dietary Allowance
Calcium	3.97% 39.7mg	31% 310mg	1000mg per day for Men 19-50 years
Copper	56% 0.5mg	NA	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	31.8% 2.54mg	48% 3.85mg	8mg per day for Men 19-50 years
Magnesium	25.5% 107mg	66% 278mg	420mg per day for Men 19-50 years
Manganese	32.6% 0.75mg	NA	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	42.5% 298mg	46% 321mg	700mg per day for Men 19-50 years
Potassium	63.5% 2159mg	59.3% 2016mg	3400mg per day for Men 19-50 years
Selenium	3.6% 2μg	6.5% 3.57μg	55μg per day for Men 19-50 years
Sodium	1.85% 27.8mg	1.6% 24mg	1500mg per day for Men 19-50 years
Zinc	12.6% 1.4mg	NA	11mg per day for Men 19-50 years
Water	8.1% 299g	9.3% 345g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Baked White Potatoes vs Sweet Potato Leaves:

• Baked Whole White Potatoes have 1.4 times more Vitamin B3 and 1.7 times more Vitamin B5 than Raw Sweet Potato Leaves.
• While Raw Sweet Potato Leaves contain 189 times more Vitamin A, 3.3 times more Vitamin B1, 8 times more Vitamin B2 and 111.9 times more Vitamin K than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes and Raw Sweet Potato Leaves have similar amounts of Vitamin B6 and Vitamin C per 14 oz.
• Both Baked Whole White Potatoes 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 Baked White Potatoes vs Sweet Potato Leaves:

• Raw Sweet Potato Leaves contain 7.8 times more Calcium, 1.5 times more Iron, 2.6 times more Magnesium and 1.8 times more Selenium than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes and Raw Sweet Potato Leaves have similar amounts of Phosphorus, Potassium and Water per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Baked Whole White Potatoes have 2.2 times more Energy and 2.4 times more Carbohydrate than Raw Sweet Potato Leaves.
• While Raw Sweet Potato Leaves contain 2.4 times more Omega 3, 3.9 times more Omega 6 and 2.5 times more Fiber than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes and Raw Sweet Potato Leaves have similar amounts of Protein per 14 oz.
• Both Baked Whole White Potatoes as well as Raw Sweet Potato Leaves have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 14 oz.