Comparing Nutrients in 14 ounces Tomatoes VS Sweet Potato Leaves

Macros Ratio

	Protein	Fat	Carbs
Tomatoes	17%	9%	74%
Sweet Potato Leaves	20%	9%	71%

Macro Nutrients

	Tomatoes	Sweet Potato Leaves	Recommended Dietary Allowance
Energy	2.46% 71.4kcal	5.75% 167kcal	2900kcal per day for Men 19-50 years
Fat	0.82% 0.79g	2.1% 2.02g	97g per day for Men 19-50 years
Saturated Fat	0.35% 0.11g	1.38% 0.44g	32g per day for Men 19-50 years
Omega 3	0.74% 0.012g	8.93% 0.14g	1.6g per day for Men 19-50 years
Omega 6	1.87% 0.32g	4.5% 0.76g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	12% 15.4g	27% 35g	130g per day for Men 19-50 years
Sugars	14.4% 10.4g	NA	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	7.5% 5.44g	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	% 4.96g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	12.5% 4.76g	55.4% 21g	38g per day for Men 19-50 years
Protein	6.24% 3.5g	17.6% 9.9g	56g per day for Men 19-50 years

Vitamins

	Tomatoes	Sweet Potato Leaves	Recommended Dietary Allowance
Vitamin A	18.5% 167μg	83.3% 750μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12.2% 0.15mg	51.6% 0.62mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.8% 0.075mg	105% 1.37mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14.7% 2.36mg	28% 4.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.06% 0.35mg	18% 0.89mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	24.4% 0.32mg	58% 0.75mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	6.2% 1.86μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	15% 59.5μg	NA	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	60.4% 54.4mg	48.5% 43.7mg	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	14.3% 2.14mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	26% 31.4μg	1000% 1199μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomatoes	Sweet Potato Leaves	Recommended Dietary Allowance
Calcium	3.97% 39.7mg	31% 310mg	1000mg per day for Men 19-50 years
Copper	26% 0.23mg	NA	0.9mg per day for Men 19-50 years
Fluoride	0.23% 9.13μg	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	13.4% 1.07mg	48% 3.85mg	8mg per day for Men 19-50 years
Magnesium	10.4% 43.7mg	66% 278mg	420mg per day for Men 19-50 years
Manganese	19.7% 0.45mg	NA	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	13.6% 95mg	46% 321mg	700mg per day for Men 19-50 years
Potassium	27.7% 941mg	59.3% 2016mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	6.5% 3.57μg	55μg per day for Men 19-50 years
Sodium	1.32% 20mg	1.6% 24mg	1500mg per day for Men 19-50 years
Zinc	6.13% 0.67mg	NA	11mg per day for Men 19-50 years
Water	10% 375g	9.3% 345g	3700g per day for Men 19-50 years

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

• Raw Ripe Red Tomatoes have 1.2 times more Vitamin C than Raw Sweet Potato Leaves.
• While Raw Sweet Potato Leaves contain 4.5 times more Vitamin A, 4.2 times more Vitamin B1, 18.2 times more Vitamin B2, 1.9 times more Vitamin B3, 2.5 times more Vitamin B5, 2.4 times more Vitamin B6 and 38.3 times more Vitamin K than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes as well as Raw Sweet Potato Leaves have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

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

• Raw Sweet Potato Leaves contain 7.8 times more Calcium, 3.6 times more Iron, 6.4 times more Magnesium, 3.4 times more Phosphorus, 2.1 times more Potassium and more Selenium than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes and Raw Sweet Potato Leaves have similar amounts of Water per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Raw Sweet Potato Leaves contain 2.3 times more Energy, 12 times more Omega 3, 2.4 times more Omega 6, 2.3 times more Carbohydrate, 4.4 times more Fiber and 2.8 times more Protein than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes as well as Raw Sweet Potato Leaves have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 14 oz.