Comparing Nutrients in 14 ounces Sweet Potato Leaves VS Canned Carrots with Salt

Macros Ratio

	Protein	Fat	Carbs
Sweet Potato Leaves	20%	9%	71%
Canned Carrots with Salt	10%	6%	84%

Macro Nutrients

	Sweet Potato Leaves	Canned Carrots with Salt	Recommended Dietary Allowance
Energy	5.75% 167kcal	3.42% 99kcal	2900kcal per day for Men 19-50 years
Fat	2.1% 2.02g	0.78% 0.75g	97g per day for Men 19-50 years
Saturated Fat	1.38% 0.44g	0.45% 0.14g	32g per day for Men 19-50 years
Omega 3	8.93% 0.14g	2.73% 0.044g	1.6g per day for Men 19-50 years
Omega 6	4.5% 0.76g	1.84% 0.31g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	27% 35g	17% 22g	130g per day for Men 19-50 years
Sugars	NA	13.6% 9.84g	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	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	55.4% 21g	15.7% 5.95g	38g per day for Men 19-50 years
Protein	17.6% 9.9g	4.54% 2.54g	56g per day for Men 19-50 years

Vitamins

	Sweet Potato Leaves	Canned Carrots with Salt	Recommended Dietary Allowance
Vitamin A	83.3% 750μg	246% 2215μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	51.6% 0.62mg	5.95% 0.071mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	105% 1.37mg	9.16% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	28% 4.5mg	13.7% 2.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	18% 0.89mg	10.7% 0.54mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	58% 0.75mg	34% 0.44mg	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	NA	8.93% 35.7μg	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	48.5% 43.7mg	12% 10.7mg	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	NA	19.6% 2.94mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1000% 1199μg	32.4% 39μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sweet Potato Leaves	Canned Carrots with Salt	Recommended Dietary Allowance
Calcium	31% 310mg	9.92% 99mg	1000mg per day for Men 19-50 years
Copper	NA	46% 0.41mg	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	48% 3.85mg	31.8% 2.54mg	8mg per day for Men 19-50 years
Magnesium	66% 278mg	7.56% 31.8mg	420mg per day for Men 19-50 years
Manganese	NA	77.7% 1.8mg	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	46% 321mg	13.6% 95mg	700mg per day for Men 19-50 years
Potassium	59.3% 2016mg	21% 710mg	3400mg per day for Men 19-50 years
Selenium	6.5% 3.57μg	2.9% 1.6μg	55μg per day for Men 19-50 years
Sodium	1.6% 24mg	64% 960mg	1500mg per day for Men 19-50 years
Zinc	NA	9.4% 1.03mg	11mg per day for Men 19-50 years
Water	9.3% 345g	9.97% 369g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Sweet Potato Leaves vs Canned Carrots with Salt:

• Raw Sweet Potato Leaves have 8.7 times more Vitamin B1, 11.5 times more Vitamin B2, 2 times more Vitamin B3, 1.7 times more Vitamin B5, 1.7 times more Vitamin B6, 4.1 times more Vitamin C and 30.8 times more Vitamin K than Drained Canned Carrots with Salt.
• While Drained Canned Carrots with Salt contain 3 times more Vitamin A than Raw Sweet Potato Leaves.
• Both Raw Sweet Potato Leaves as well as Drained Canned Carrots with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Sweet Potato Leaves vs Canned Carrots with Salt:

• Raw Sweet Potato Leaves have 3.1 times more Calcium, 1.5 times more Iron, 8.8 times more Magnesium, 3.4 times more Phosphorus, 2.8 times more Potassium and 2.3 times more Selenium than Drained Canned Carrots with Salt.
• While Drained Canned Carrots with Salt contain 40.3 times more Sodium than Raw Sweet Potato Leaves.
• Both Raw Sweet Potato Leaves and Drained Canned Carrots with Salt have similar amounts of Water per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Raw Sweet Potato Leaves have 1.7 times more Energy, 3.3 times more Omega 3, 2.4 times more Omega 6, 1.6 times more Carbohydrate, 3.5 times more Fiber and 3.9 times more Protein than Drained Canned Carrots with Salt.
• Both Raw Sweet Potato Leaves as well as Drained Canned Carrots with Salt have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 14 oz.