Comparing Nutrients in 14 ounces Steamed Sweet Potato Leaves VS Baked Sweet Potato

Macros Ratio

	Protein	Fat	Carbs
Steamed Sweet Potato Leaves	21%	7%	72%
Baked Sweet Potato	9%	1%	90%

Macro Nutrients

	Steamed Sweet Potato Leaves	Baked Sweet Potato	Recommended Dietary Allowance
Energy	4.8% 139kcal	12.3% 357kcal	2900kcal per day for Men 19-50 years
Fat	1.4% 1.35g	0.61% 0.6g	97g per day for Men 19-50 years
Saturated Fat	0.81% 0.26g	0.64% 0.21g	32g per day for Men 19-50 years
Omega 3	5.2% 0.083g	1.5% 0.024g	1.6g per day for Men 19-50 years
Omega 6	2.64% 0.45g	2.1% 0.36g	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	63.2% 82g	130g per day for Men 19-50 years
Sugars	30% 21.7g	35.5% 25.7g	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	2.74% 2g	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	% 2.26g	g per day for Men 19-50 years
Sucrose	NA	% 9.05g	g per day for Men 19-50 years
Fiber	20% 7.54g	34.5% 13g	38g per day for Men 19-50 years
Protein	15.5% 8.65g	14.2% 7.98g	56g per day for Men 19-50 years

Vitamins

	Steamed Sweet Potato Leaves	Baked Sweet Potato	Recommended Dietary Allowance
Vitamin A	65% 583μg	424% 3814μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	37% 0.44mg	35.4% 0.42mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	81.5% 1.06mg	32.4% 0.42mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25% 4mg	37% 5.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	16% 0.79mg	70% 3.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	49% 0.64mg	87.3% 1.14mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	31.8% 9.53μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	48.6% 194μg	5.95% 24μg	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	86.4% 77.8mg	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	18.8% 2.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	359% 431μg	7.6% 9.13μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Steamed Sweet Potato Leaves	Baked Sweet Potato	Recommended Dietary Allowance
Calcium	13% 131mg	15% 151mg	1000mg per day for Men 19-50 years
Copper	14.6% 0.13mg	71% 0.64mg	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	31.3% 2.5mg	34.2% 2.74mg	8mg per day for Men 19-50 years
Magnesium	45.4% 191mg	25.5% 107mg	420mg per day for Men 19-50 years
Manganese	39.5% 0.91mg	85.8% 1.97mg	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	30.6% 214mg	700mg per day for Men 19-50 years
Potassium	36.4% 1238mg	55.4% 1885mg	3400mg per day for Men 19-50 years
Selenium	6.5% 3.57μg	1.44% 0.79μg	55μg per day for Men 19-50 years
Sodium	1.85% 27.8mg	9.53% 143mg	1500mg per day for Men 19-50 years
Zinc	9.4% 1.03mg	11.5% 1.27mg	11mg per day for Men 19-50 years
Water	9.57% 354g	8.13% 301g	3700g per day for Men 19-50 years

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

• Steamed Sweet Potato Leaves have 2.5 times more Vitamin B2, 8.2 times more Vitamin B9, 1.4 times more Vitamin E and 47.2 times more Vitamin K than Sweet Potato Baked in skin, flesh only.
• While Sweet Potato Baked in skin, flesh only contains 6.5 times more Vitamin A, 1.5 times more Vitamin B3, 4.4 times more Vitamin B5, 1.8 times more Vitamin B6 and 13.1 times more Vitamin C than Steamed Sweet Potato Leaves.
• Both Steamed Sweet Potato Leaves and Sweet Potato Baked in skin, flesh only have similar amounts of Vitamin B1 per 14 oz.
• Both Steamed Sweet Potato Leaves as well as Sweet Potato Baked in skin, flesh only have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Steamed Sweet Potato Leaves vs Baked Sweet Potato:

• Steamed Sweet Potato Leaves have 1.8 times more Magnesium and 4.5 times more Selenium than Sweet Potato Baked in skin, flesh only.
• While Sweet Potato Baked in skin, flesh only contains 4.9 times more Copper, 2.2 times more Manganese, 1.4 times more Phosphorus, 1.5 times more Potassium and 5.1 times more Sodium than Steamed Sweet Potato Leaves.
• Both Steamed Sweet Potato Leaves and Sweet Potato Baked in skin, flesh only have similar amounts of Calcium, Iron, Zinc and Water per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Steamed Sweet Potato Leaves have 3.5 times more Omega 3 than Sweet Potato Baked in skin, flesh only.
• While Sweet Potato Baked in skin, flesh only contains 2.6 times more Energy, 2.8 times more Carbohydrate and 1.7 times more Fiber than Steamed Sweet Potato Leaves.
• Both Steamed Sweet Potato Leaves and Sweet Potato Baked in skin, flesh only have similar amounts of Sugars and Protein per 14 oz.
• Both Steamed Sweet Potato Leaves as well as Sweet Potato Baked in skin, flesh only have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 14 oz.