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

Macros Ratio

	Protein	Fat	Carbs
Steamed Sweet Potato Leaves	21%	7%	72%
Sweet Potato	7%	1%	92%

Macro Nutrients

	Steamed Sweet Potato Leaves	Sweet Potato	Recommended Dietary Allowance
Energy	12% 350kcal	29.7% 860kcal	2900kcal per day for Men 19-50 years
Fat	3.5% 3.4g	0.52% 0.5g	97g per day for Men 19-50 years
Saturated Fat	2.03% 0.65g	0.56% 0.18g	32g per day for Men 19-50 years
Omega 3	13% 0.21g	0.63% 0.01g	1.6g per day for Men 19-50 years
Omega 6	6.65% 1.13g	0.76% 0.13g	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	155% 201g	130g per day for Men 19-50 years
Sugars	75.6% 54.8g	57.7% 41.8g	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	NA	9.66% 7g	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	% 9.6g	g per day for Men 19-50 years
Sucrose	NA	% 25g	g per day for Men 19-50 years
Fiber	50% 19g	79% 30g	38g per day for Men 19-50 years
Protein	39% 22g	28% 15.7g	56g per day for Men 19-50 years

Vitamins

	Steamed Sweet Potato Leaves	Sweet Potato	Recommended Dietary Allowance
Vitamin A	163% 1470μg	788% 7090μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	93% 1.12mg	65% 0.78mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	205% 2.67mg	47% 0.61mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	62.7% 10mg	35% 5.57mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	40% 2mg	160% 8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	123% 1.6mg	161% 2.1mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	58.3% 17.5μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	123% 490μg	27.5% 110μg	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	26.7% 24mg	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	17.3% 2.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	905% 1086μg	15% 18μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Steamed Sweet Potato Leaves	Sweet Potato	Recommended Dietary Allowance
Calcium	33% 330mg	30% 300mg	1000mg per day for Men 19-50 years
Copper	36.7% 0.33mg	168% 1.5mg	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	76.3% 6.1mg	8mg per day for Men 19-50 years
Magnesium	114% 480mg	59.5% 250mg	420mg per day for Men 19-50 years
Manganese	100% 2.3mg	112% 2.58mg	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	67% 470mg	700mg per day for Men 19-50 years
Potassium	92% 3120mg	99% 3370mg	3400mg per day for Men 19-50 years
Selenium	16.4% 9μg	11% 6μg	55μg per day for Men 19-50 years
Sodium	4.67% 70mg	36.7% 550mg	1500mg per day for Men 19-50 years
Zinc	23.6% 2.6mg	27.3% 3mg	11mg per day for Men 19-50 years
Water	24% 892g	21% 773g	3700g per day for Men 19-50 years

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

• Steamed Sweet Potato Leaves have 1.4 times more Vitamin B1, 4.4 times more Vitamin B2, 1.8 times more Vitamin B3, 4.5 times more Vitamin B9, 3.7 times more Vitamin E and 60.3 times more Vitamin K than Raw Sweet Potato.
• While Raw Sweet Potato contains 4.8 times more Vitamin A, 4 times more Vitamin B5, 1.3 times more Vitamin B6 and 1.6 times more Vitamin C than Steamed Sweet Potato Leaves.
• Both Steamed Sweet Potato Leaves as well as Raw Sweet Potato have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

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

• Steamed Sweet Potato Leaves have 1.9 times more Magnesium and 1.5 times more Selenium than Raw Sweet Potato.
• While Raw Sweet Potato contains 4.6 times more Copper and 7.9 times more Sodium than Steamed Sweet Potato Leaves.
• Both Steamed Sweet Potato Leaves and Raw Sweet Potato have similar amounts of Calcium, Iron, Manganese, Phosphorus, Potassium, Zinc and Water per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Steamed Sweet Potato Leaves have 21 times more Omega 3, 1.3 times more Sugars and 1.4 times more Protein than Raw Sweet Potato.
• While Raw Sweet Potato contains 2.5 times more Energy, 2.7 times more Carbohydrate and 1.6 times more Fiber than Steamed Sweet Potato Leaves.
• Both Steamed Sweet Potato Leaves as well as Raw Sweet Potato have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 kg.