Comparing Nutrients in 14 ounces Sweet Potato Leaves VS Boiled Carrots

Macros Ratio

	Protein	Fat	Carbs
Sweet Potato Leaves	20%	9%	71%
Boiled Carrots	8%	4%	88%

Macro Nutrients

	Sweet Potato Leaves	Boiled Carrots	Recommended Dietary Allowance
Energy	5.75% 167kcal	4.8% 139kcal	2900kcal per day for Men 19-50 years
Fat	2.1% 2.02g	0.74% 0.71g	97g per day for Men 19-50 years
Saturated Fat	1.38% 0.44g	0.37% 0.12g	32g per day for Men 19-50 years
Omega 3	8.93% 0.14g	0.25% 0.004g	1.6g per day for Men 19-50 years
Omega 6	4.5% 0.76g	2.03% 0.35g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	27% 35g	25% 32.6g	130g per day for Men 19-50 years
Sugars	NA	19% 13.7g	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	1.97% 1.43g	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	% 1.6g	g per day for Men 19-50 years
Sucrose	NA	% 10.7g	g per day for Men 19-50 years
Fiber	55.4% 21g	31.3% 12g	38g per day for Men 19-50 years
Protein	17.6% 9.9g	5.4% 3g	56g per day for Men 19-50 years

Vitamins

	Sweet Potato Leaves	Boiled Carrots	Recommended Dietary Allowance
Vitamin A	83.3% 750μg	376% 3382μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	51.6% 0.62mg	22% 0.26mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	105% 1.37mg	13.4% 0.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	28% 4.5mg	16% 2.56mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	18% 0.89mg	18.4% 0.92mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	58% 0.75mg	46.7% 0.61mg	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	14% 55.6μg	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	16% 14.3mg	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	27.3% 4.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1000% 1199μg	45.3% 54.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sweet Potato Leaves	Boiled Carrots	Recommended Dietary Allowance
Calcium	31% 310mg	12% 119mg	1000mg per day for Men 19-50 years
Copper	NA	7.5% 0.067mg	0.9mg per day for Men 19-50 years
Fluoride	NA	4.7% 189μg	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	17% 1.35mg	8mg per day for Men 19-50 years
Magnesium	66% 278mg	9.45% 39.7mg	420mg per day for Men 19-50 years
Manganese	NA	26.7% 0.62mg	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	17% 119mg	700mg per day for Men 19-50 years
Potassium	59.3% 2016mg	27.4% 933mg	3400mg per day for Men 19-50 years
Selenium	6.5% 3.57μg	5.05% 2.78μg	55μg per day for Men 19-50 years
Sodium	1.6% 24mg	15.3% 230mg	1500mg per day for Men 19-50 years
Zinc	NA	7.2% 0.79mg	11mg per day for Men 19-50 years
Water	9.3% 345g	9.67% 358g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Sweet Potato Leaves vs Boiled Carrots:

• Raw Sweet Potato Leaves have 2.4 times more Vitamin B1, 7.8 times more Vitamin B2, 1.8 times more Vitamin B3, 1.2 times more Vitamin B6, 3.1 times more Vitamin C and 22.1 times more Vitamin K than Boiled and Drained Carrots.
• While Boiled and Drained Carrots contain 4.5 times more Vitamin A than Raw Sweet Potato Leaves.
• Both Raw Sweet Potato Leaves and Boiled and Drained Carrots have similar amounts of Vitamin B5 per 14 oz.
• Both Raw Sweet Potato Leaves as well as Boiled and Drained Carrots have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Sweet Potato Leaves vs Boiled Carrots:

• Raw Sweet Potato Leaves have 2.6 times more Calcium, 2.9 times more Iron, 7 times more Magnesium, 2.7 times more Phosphorus, 2.2 times more Potassium and 1.3 times more Selenium than Boiled and Drained Carrots.
• While Boiled and Drained Carrots contain 9.7 times more Sodium than Raw Sweet Potato Leaves.
• Both Raw Sweet Potato Leaves and Boiled and Drained Carrots have similar amounts of Water per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Raw Sweet Potato Leaves have 36 times more Omega 3, 2.2 times more Omega 6, 1.8 times more Fiber and 3.3 times more Protein than Boiled and Drained Carrots.
• Both Raw Sweet Potato Leaves and Boiled and Drained Carrots have similar amounts of Energy and Carbohydrate per 14 oz.
• Both Raw Sweet Potato Leaves as well as Boiled and Drained Carrots have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 14 oz.