Comparing Nutrients in 14 ounces Sweet Potato Leaves VS Tomato Puree

Macros Ratio

	Protein	Fat	Carbs
Sweet Potato Leaves	20%	9%	71%
Tomato Puree	15%	4%	81%

Macro Nutrients

	Sweet Potato Leaves	Tomato Puree	Recommended Dietary Allowance
Energy	5.75% 167kcal	5.2% 151kcal	2900kcal per day for Men 19-50 years
Fat	2.1% 2.02g	0.86% 0.83g	97g per day for Men 19-50 years
Saturated Fat	1.38% 0.44g	0.36% 0.12g	32g per day for Men 19-50 years
Omega 3	8.93% 0.14g	0.99% 0.016g	1.6g per day for Men 19-50 years
Omega 6	4.5% 0.76g	1.9% 0.33g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	27% 35g	27.4% 35.6g	130g per day for Men 19-50 years
Sugars	NA	26.4% 19g	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	13% 9.45g	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	% 9.72g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	55.4% 21g	20% 7.54g	38g per day for Men 19-50 years
Protein	17.6% 9.9g	11.7% 6.55g	56g per day for Men 19-50 years

Vitamins

	Sweet Potato Leaves	Tomato Puree	Recommended Dietary Allowance
Vitamin A	83.3% 750μg	11.5% 103μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	51.6% 0.62mg	8.27% 0.099mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	105% 1.37mg	24.4% 0.32mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	28% 4.5mg	36.4% 5.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	18% 0.89mg	35% 1.75mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	58% 0.75mg	38.5% 0.5mg	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	11% 43.7μg	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	46.7% 42mg	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	52% 7.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1000% 1199μg	11.2% 13.5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sweet Potato Leaves	Tomato Puree	Recommended Dietary Allowance
Calcium	31% 310mg	7.14% 71.4mg	1000mg per day for Men 19-50 years
Copper	NA	127% 1.14mg	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	88.3% 7.06mg	8mg per day for Men 19-50 years
Magnesium	66% 278mg	21.7% 91mg	420mg per day for Men 19-50 years
Manganese	NA	29% 0.67mg	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	22.7% 159mg	700mg per day for Men 19-50 years
Potassium	59.3% 2016mg	51.2% 1742mg	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	7.4% 111mg	1500mg per day for Men 19-50 years
Zinc	NA	13% 1.43mg	11mg per day for Men 19-50 years
Water	9.3% 345g	9.43% 349g	3700g per day for Men 19-50 years

Nutrient Comparison: Sweet Potato Leaves VS Tomato Puree per 14 oz

Compare the macro and micronutrient content in 14 oz of Sweet Potato Leaves versus 14 oz of Tomato Puree to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Sweet Potato Leaves vs Tomato Puree:

• 14 ounces of Sweet Potato Leaves have 7.3 times more Vitamin A, 6.2 times more Vitamin B1, 4.3 times more Vitamin B2, 1.5 times more Vitamin B6 and 88.9 times more Vitamin K than Tomato Puree.
• While 14 oz of Canned Tomato Puree contain 1.3 times more Vitamin B3 and 2 times more Vitamin B5 than Raw Sweet Potato Leaves.
• Both Sweet Potato Leaves and Tomato Puree provide similar amounts of Vitamin C per 14 ounces.
• Both Raw Sweet Potato Leaves as well as Canned Tomato Puree have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Sweet Potato Leaves vs Tomato Puree:

• 14 ounces of Sweet Potato Leaves have 4.3 times more Calcium, 3 times more Magnesium and 2 times more Phosphorus than Tomato Puree.
• While 14 oz of Canned Tomato Puree contain 1.8 times more Iron than Raw Sweet Potato Leaves.
• Both Sweet Potato Leaves and Tomato Puree contain similar levels of Potassium and Water per 14 ounces.
• 14 ounces of Tomato Puree lack sufficient amounts of Calcium
• Both Raw Sweet Potato Leaves as well as Canned Tomato Puree lack sufficient amounts of Selenium in 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Sweet Potato Leaves have 9 times more Omega 3, 2.8 times more Fiber and 1.5 times more Protein than Tomato Puree.
• Both Sweet Potato Leaves and Tomato Puree offer comparable quantities of Carbohydrate per 14 ounces.
• 14 ounces of Tomato Puree provide inadequate amounts of Omega 3
• Both Raw Sweet Potato Leaves as well as Canned Tomato Puree provide inadequate amounts of Energy and Omega 6 in 14 ounces.