Comparing Nutrients in 14 ounces Steamed Sweet Potato Leaves with Salt VS Tomatoes

Macros Ratio

	Protein	Fat	Carbs
Steamed Sweet Potato Leaves with Salt	21%	7%	72%
Tomatoes	17%	9%	74%

Macro Nutrients

	Steamed Sweet Potato Leaves with Salt	Tomatoes	Recommended Dietary Allowance
Energy	4.8% 139kcal	2.46% 71.4kcal	2900kcal per day for Men 19-50 years
Fat	1.4% 1.35g	0.82% 0.79g	97g per day for Men 19-50 years
Saturated Fat	0.81% 0.26g	0.35% 0.11g	32g per day for Men 19-50 years
Omega 3	5.2% 0.083g	0.74% 0.012g	1.6g per day for Men 19-50 years
Omega 6	2.64% 0.45g	1.87% 0.32g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	22.5% 29.3g	12% 15.4g	130g per day for Men 19-50 years
Sugars	30% 21.7g	14.4% 10.4g	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	NA	7.5% 5.44g	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	NA	% 4.96g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	20% 7.54g	12.5% 4.76g	38g per day for Men 19-50 years
Protein	15.5% 8.65g	6.24% 3.5g	56g per day for Men 19-50 years

Vitamins

	Steamed Sweet Potato Leaves with Salt	Tomatoes	Recommended Dietary Allowance
Vitamin A	65% 583μg	18.5% 167μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	37% 0.44mg	12.2% 0.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	81.5% 1.06mg	5.8% 0.075mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25% 4mg	14.7% 2.36mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	16% 0.79mg	7.06% 0.35mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	49% 0.64mg	24.4% 0.32mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	6.2% 1.86μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	48.6% 194μg	15% 59.5μg	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	6.6% 5.95mg	60.4% 54.4mg	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	25.4% 3.8mg	14.3% 2.14mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	359% 431μg	26% 31.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Steamed Sweet Potato Leaves with Salt	Tomatoes	Recommended Dietary Allowance
Calcium	13% 131mg	3.97% 39.7mg	1000mg per day for Men 19-50 years
Copper	14.6% 0.13mg	26% 0.23mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.23% 9.13μg	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	31.3% 2.5mg	13.4% 1.07mg	8mg per day for Men 19-50 years
Magnesium	45.4% 191mg	10.4% 43.7mg	420mg per day for Men 19-50 years
Manganese	39.5% 0.91mg	19.7% 0.45mg	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	22.7% 159mg	13.6% 95mg	700mg per day for Men 19-50 years
Potassium	36.4% 1238mg	27.7% 941mg	3400mg per day for Men 19-50 years
Selenium	6.5% 3.57μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	66% 988mg	1.32% 20mg	1500mg per day for Men 19-50 years
Zinc	9.4% 1.03mg	6.13% 0.67mg	11mg per day for Men 19-50 years
Water	9.57% 354g	10% 375g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Steamed Sweet Potato Leaves with Salt vs Tomatoes:

• Steamed Sweet Potato Leaves with Salt have 3.5 times more Vitamin A, 3 times more Vitamin B1, 14.1 times more Vitamin B2, 1.7 times more Vitamin B3, 2.2 times more Vitamin B5, 2 times more Vitamin B6, 3.3 times more Vitamin B9, 1.8 times more Vitamin E and 13.7 times more Vitamin K than Raw Ripe Red Tomatoes.
• While Raw Ripe Red Tomatoes contain 9.1 times more Vitamin C than Steamed Sweet Potato Leaves with Salt.
• Both Steamed Sweet Potato Leaves with Salt as well as Raw Ripe Red Tomatoes have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Steamed Sweet Potato Leaves with Salt vs Tomatoes:

• Steamed Sweet Potato Leaves with Salt have 3.3 times more Calcium, 2.3 times more Iron, 4.4 times more Magnesium, 2 times more Manganese, 1.7 times more Phosphorus, 1.3 times more Potassium, more Selenium, 49.8 times more Sodium and 1.5 times more Zinc than Raw Ripe Red Tomatoes.
• While Raw Ripe Red Tomatoes contain 1.8 times more Copper than Steamed Sweet Potato Leaves with Salt.
• Both Steamed Sweet Potato Leaves with Salt and Raw Ripe Red Tomatoes have similar amounts of Water per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Steamed Sweet Potato Leaves with Salt have 1.9 times more Energy, 7 times more Omega 3, 1.9 times more Carbohydrate, 2.1 times more Sugars, 1.6 times more Fiber and 2.5 times more Protein than Raw Ripe Red Tomatoes.
• Both Steamed Sweet Potato Leaves with Salt as well as Raw Ripe Red Tomatoes have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 14 oz.