Comparing Nutrients in 1 kilogram Steamed Sweet Potato Leaves VS Roasted Almonds

Macros Ratio

	Protein	Fat	Carbs
Steamed Sweet Potato Leaves	21%	7%	72%
Roasted Almonds	13%	74%	13%

Macro Nutrients

	Steamed Sweet Potato Leaves	Roasted Almonds	Recommended Dietary Allowance
Energy	12% 350kcal	206% 5980kcal	2900kcal per day for Men 19-50 years
Fat	3.5% 3.4g	542% 525g	97g per day for Men 19-50 years
Saturated Fat	2.03% 0.65g	128% 41g	32g per day for Men 19-50 years
Omega 3	13% 0.21g	6.25% 0.1g	1.6g per day for Men 19-50 years
Omega 6	6.65% 1.13g	761% 129g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	56.8% 73.8g	162% 210g	130g per day for Men 19-50 years
Sugars	75.6% 54.8g	67% 48.6g	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	0.14% 0.1g	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	% 0.1g	g per day for Men 19-50 years
Sucrose	NA	% 47.5g	g per day for Men 19-50 years
Fiber	50% 19g	287% 109g	38g per day for Men 19-50 years
Protein	39% 22g	374% 210g	56g per day for Men 19-50 years

Vitamins

	Steamed Sweet Potato Leaves	Roasted Almonds	Recommended Dietary Allowance
Vitamin A	163% 1470μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	93% 1.12mg	64% 0.77mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	205% 2.67mg	921% 12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	62.7% 10mg	227% 36.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	40% 2mg	64.2% 3.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	123% 1.6mg	105% 1.36mg	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	123% 490μg	138% 550μg	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	16.7% 15mg	0% 0mg	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	64% 9.6mg	1593% 239mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	905% 1086μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Steamed Sweet Potato Leaves	Roasted Almonds	Recommended Dietary Allowance
Calcium	33% 330mg	268% 2680mg	1000mg per day for Men 19-50 years
Copper	36.7% 0.33mg	1221% 11mg	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	78.8% 6.3mg	466% 37.3mg	8mg per day for Men 19-50 years
Magnesium	114% 480mg	664% 2790mg	420mg per day for Men 19-50 years
Manganese	100% 2.3mg	970% 22.3mg	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	57% 400mg	673% 4710mg	700mg per day for Men 19-50 years
Potassium	92% 3120mg	210% 7130mg	3400mg per day for Men 19-50 years
Selenium	16.4% 9μg	36.4% 20μg	55μg per day for Men 19-50 years
Sodium	4.67% 70mg	2% 30mg	1500mg per day for Men 19-50 years
Zinc	23.6% 2.6mg	301% 33mg	11mg per day for Men 19-50 years
Water	24% 892g	0.65% 24g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Steamed Sweet Potato Leaves vs Roasted Almonds:

• Steamed Sweet Potato Leaves have more Vitamin A, 1.5 times more Vitamin B1, more Vitamin C and more Vitamin K than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 4.5 times more Vitamin B2, 3.6 times more Vitamin B3, 1.6 times more Vitamin B5 and 24.9 times more Vitamin E than Steamed Sweet Potato Leaves.
• Both Steamed Sweet Potato Leaves and Dry Roasted Almonds have similar amounts of Vitamin B6 and Vitamin B9 per 1 kg.
• Both Steamed Sweet Potato Leaves as well as Dry Roasted Almonds have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Steamed Sweet Potato Leaves vs Roasted Almonds:

• Steamed Sweet Potato Leaves have 37 times more Water than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 8.1 times more Calcium, 33.3 times more Copper, 5.9 times more Iron, 5.8 times more Magnesium, 9.7 times more Manganese, 11.8 times more Phosphorus, 2.3 times more Potassium, 2.2 times more Selenium and 12.7 times more Zinc than Steamed Sweet Potato Leaves.

Comparison of macro-nutrients per 1 kilogram:

• Steamed Sweet Potato Leaves have 2.1 times more Omega 3 than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 17.1 times more Energy, 154.5 times more Fat, 63 times more Saturated Fat, 114.6 times more Omega 6, 2.8 times more Carbohydrate, 5.7 times more Fiber and 9.6 times more Protein than Steamed Sweet Potato Leaves.
• Both Steamed Sweet Potato Leaves and Dry Roasted Almonds have similar amounts of Sugars per 1 kg.
• Both Steamed Sweet Potato Leaves as well as Dry Roasted Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.