Comparing Nutrients in 1 kilogram Cooked Sweet Potato, Boiled, Without Skin with Salt VS Steamed Sweet Potato Leaves with Salt

Macros Ratio

	Protein	Fat	Carbs
Cooked Sweet Potato, Boiled, Without Skin with Salt	7%	2%	91%
Steamed Sweet Potato Leaves with Salt	21%	7%	72%

Macro Nutrients

	Cooked Sweet Potato, Boiled, Without Skin with Salt	Steamed Sweet Potato Leaves with Salt	Recommended Dietary Allowance
Energy	26.2% 760kcal	12% 350kcal	2900kcal per day for Men 19-50 years
Fat	1.44% 1.4g	3.5% 3.4g	97g per day for Men 19-50 years
Saturated Fat	1.25% 0.4g	2.03% 0.65g	32g per day for Men 19-50 years
Omega 3	0% 0g	13% 0.21g	1.6g per day for Men 19-50 years
Omega 6	4.7% 0.8g	6.65% 1.13g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	136% 177g	56.8% 73.8g	130g per day for Men 19-50 years
Sugars	79% 57.4g	75.6% 54.8g	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	5.93% 4.3g	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	% 5.4g	NA	g per day for Men 19-50 years
Sucrose	% 14.3g	NA	g per day for Men 19-50 years
Fiber	65.8% 25g	50% 19g	38g per day for Men 19-50 years
Protein	24.5% 13.7g	39% 22g	56g per day for Men 19-50 years

Vitamins

	Cooked Sweet Potato, Boiled, Without Skin with Salt	Steamed Sweet Potato Leaves with Salt	Recommended Dietary Allowance
Vitamin A	874% 7870μg	163% 1470μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	46.7% 0.56mg	93% 1.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	36% 0.47mg	205% 2.67mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	33.6% 5.38mg	62.7% 10mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	116% 5.8mg	40% 2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	127% 1.65mg	123% 1.6mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	46% 14μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	15% 60μg	123% 490μg	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	142% 128mg	16.7% 15mg	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	62.7% 9.4mg	64% 9.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	17.5% 21μg	905% 1086μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Sweet Potato, Boiled, Without Skin with Salt	Steamed Sweet Potato Leaves with Salt	Recommended Dietary Allowance
Calcium	27% 270mg	33% 330mg	1000mg per day for Men 19-50 years
Copper	104% 0.94mg	36.7% 0.33mg	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	90% 7.2mg	78.8% 6.3mg	8mg per day for Men 19-50 years
Magnesium	43% 180mg	114% 480mg	420mg per day for Men 19-50 years
Manganese	116% 2.66mg	100% 2.3mg	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	45.7% 320mg	57% 400mg	700mg per day for Men 19-50 years
Potassium	67.6% 2300mg	92% 3120mg	3400mg per day for Men 19-50 years
Selenium	3.64% 2μg	16.4% 9μg	55μg per day for Men 19-50 years
Sodium	175% 2630mg	166% 2490mg	1500mg per day for Men 19-50 years
Zinc	18% 2mg	23.6% 2.6mg	11mg per day for Men 19-50 years
Water	21.7% 801g	24% 892g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Sweet Potato, Boiled, Without Skin with Salt VS Steamed Sweet Potato Leaves with Salt per 1 kg

Compare the macro and micronutrient content in 1 kg of Cooked Sweet Potato, Boiled, Without Skin with Salt versus 1 kg of Steamed Sweet Potato Leaves with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Cooked Sweet Potato, Boiled, Without Skin with Salt vs Steamed Sweet Potato Leaves with Salt:

• 1 kilogram of Cooked Sweet Potato, Boiled, Without Skin with Salt has 5.4 times more Vitamin A, 2.9 times more Vitamin B5 and 8.5 times more Vitamin C than Steamed Sweet Potato Leaves with Salt.
• While 1 kg of Steamed Sweet Potato Leaves with Salt contains 2 times more Vitamin B1, 5.7 times more Vitamin B2, 1.9 times more Vitamin B3, 8.2 times more Vitamin B9 and 51.7 times more Vitamin K than Cooked Sweet Potato, Boiled, Without Skin with Salt.
• Both Cooked Sweet Potato, Boiled, Without Skin with Salt and Steamed Sweet Potato Leaves with Salt provide similar amounts of Vitamin B6 and Vitamin E per one kilogram.
• 1 kilogram of Cooked Sweet Potato, Boiled, Without Skin with Salt have insufficient amounts of Vitamin B9 and Vitamin K
• 1 kilogram of Steamed Sweet Potato Leaves with Salt have insufficient amounts of Vitamin C
• Both Cooked Sweet Potato, Boiled, Without Skin with Salt as well as Steamed Sweet Potato Leaves with Salt have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Cooked Sweet Potato, Boiled, Without Skin with Salt vs Steamed Sweet Potato Leaves with Salt:

• 1 kilogram of Cooked Sweet Potato, Boiled, Without Skin with Salt has 2.8 times more Copper than Steamed Sweet Potato Leaves with Salt.
• While 1 kg of Steamed Sweet Potato Leaves with Salt contains 2.7 times more Magnesium, 1.4 times more Potassium and 1.3 times more Zinc than Cooked Sweet Potato, Boiled, Without Skin with Salt.
• Both Cooked Sweet Potato, Boiled, Without Skin with Salt and Steamed Sweet Potato Leaves with Salt contain similar levels of Calcium, Iron, Manganese, Phosphorus, Sodium and Water per one kilogram.
• 1 kilogram of Cooked Sweet Potato, Boiled, Without Skin with Salt lack sufficient amounts of Zinc
• Both Cooked Sweet Potato, Boiled, Without Skin with Salt as well as Steamed Sweet Potato Leaves with Salt lack sufficient amounts of Selenium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Cooked Sweet Potato, Boiled, Without Skin with Salt has 2.2 times more Energy, 2.4 times more Carbohydrate and 1.3 times more Fiber than Steamed Sweet Potato Leaves with Salt.
• While 1 kg of Steamed Sweet Potato Leaves with Salt contains 1.6 times more Protein than Cooked Sweet Potato, Boiled, Without Skin with Salt.
• Both Cooked Sweet Potato, Boiled, Without Skin with Salt and Steamed Sweet Potato Leaves with Salt offer comparable quantities of Sugars per one kilogram.
• 1 kilogram of Steamed Sweet Potato Leaves with Salt provide inadequate amounts of Energy
• Both Cooked Sweet Potato, Boiled, Without Skin with Salt as well as Steamed Sweet Potato Leaves with Salt provide inadequate amounts of Omega 3 and Omega 6 in one kilogram.