Comparing Nutrients in 1 kilogram Sweet Potato Leaves VS Boiled Potato Flesh, Cooked In Skin

Macros Ratio

	Protein	Fat	Carbs
Sweet Potato Leaves	20%	9%	71%
Boiled Potato Flesh, Cooked In Skin	8%	1%	91%

Macro Nutrients

	Sweet Potato Leaves	Boiled Potato Flesh, Cooked In Skin	Recommended Dietary Allowance
Energy	14.5% 420kcal	30% 870kcal	2900kcal per day for Men 19-50 years
Fat	5.26% 5.1g	1.03% 1g	97g per day for Men 19-50 years
Saturated Fat	3.47% 1.1g	0.81% 0.26g	32g per day for Men 19-50 years
Omega 3	22.5% 0.36g	6.25% 0.1g	1.6g per day for Men 19-50 years
Omega 6	11.3% 1.92g	1.9% 0.32g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	68% 88.2g	155% 201g	130g per day for Men 19-50 years
Sugars	NA	12.6% 9.1g	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	4% 2.9g	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	% 3.4g	g per day for Men 19-50 years
Sucrose	NA	% 1.9g	g per day for Men 19-50 years
Fiber	139% 53g	47.4% 18g	38g per day for Men 19-50 years
Protein	44.5% 25g	33.4% 18.7g	56g per day for Men 19-50 years

Vitamins

	Sweet Potato Leaves	Boiled Potato Flesh, Cooked In Skin	Recommended Dietary Allowance
Vitamin A	210% 1890μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	130% 1.56mg	88.3% 1.06mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	265% 3.45mg	15.4% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	70.6% 11.3mg	90% 14.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	45% 2.25mg	104% 5.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	146% 1.9mg	230% 3mg	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	25% 100μg	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	122% 110mg	144% 130mg	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	0.67% 0.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2518% 3022μg	18.3% 22μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sweet Potato Leaves	Boiled Potato Flesh, Cooked In Skin	Recommended Dietary Allowance
Calcium	78% 780mg	5% 50mg	1000mg per day for Men 19-50 years
Copper	NA	209% 1.88mg	0.9mg per day for Men 19-50 years
Fluoride	NA	12.4% 494μg	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	121% 9.7mg	38.8% 3.1mg	8mg per day for Men 19-50 years
Magnesium	167% 700mg	52.4% 220mg	420mg per day for Men 19-50 years
Manganese	NA	60% 1.38mg	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	116% 810mg	63% 440mg	700mg per day for Men 19-50 years
Potassium	149% 5080mg	111% 3790mg	3400mg per day for Men 19-50 years
Selenium	16.4% 9μg	5.45% 3μg	55μg per day for Men 19-50 years
Sodium	4% 60mg	2.67% 40mg	1500mg per day for Men 19-50 years
Zinc	NA	27.3% 3mg	11mg per day for Men 19-50 years
Water	23.5% 868g	21% 770g	3700g per day for Men 19-50 years

Nutrient Comparison: Sweet Potato Leaves VS Boiled Potato Flesh, Cooked In Skin per 1 kg

Compare the macro and micronutrient content in 1 kg of Sweet Potato Leaves versus 1 kg of Boiled Potato Flesh, Cooked In Skin to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Sweet Potato Leaves vs Boiled Potato Flesh, Cooked In Skin:

• 1 kilogram of Sweet Potato Leaves has more Vitamin A, 1.5 times more Vitamin B1, 17.3 times more Vitamin B2 and 137.4 times more Vitamin K than Boiled Potato Flesh, Cooked In Skin.
• While 1 kg of Boiled Potato Flesh, Cooked In Skin without Salt contains 1.3 times more Vitamin B3, 2.3 times more Vitamin B5 and 1.6 times more Vitamin B6 than Raw Sweet Potato Leaves.
• Both Sweet Potato Leaves and Boiled Potato Flesh, Cooked In Skin provide similar amounts of Vitamin C per one kilogram.
• 1 kilogram of Boiled Potato Flesh, Cooked In Skin have insufficient amounts of Vitamin A, Vitamin B2 and Vitamin K
• Both Raw Sweet Potato Leaves as well as Boiled Potato Flesh, Cooked In Skin without Salt have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Sweet Potato Leaves vs Boiled Potato Flesh, Cooked In Skin:

• 1 kilogram of Sweet Potato Leaves has 15.6 times more Calcium, 3.1 times more Iron, 3.2 times more Magnesium, 1.8 times more Phosphorus and 1.3 times more Potassium than Boiled Potato Flesh, Cooked In Skin.
• Both Sweet Potato Leaves and Boiled Potato Flesh, Cooked In Skin contain similar levels of Water per one kilogram.
• 1 kilogram of Boiled Potato Flesh, Cooked In Skin lack sufficient amounts of Calcium
• Both Raw Sweet Potato Leaves as well as Boiled Potato Flesh, Cooked In Skin without Salt lack sufficient amounts of Selenium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Sweet Potato Leaves has 3.6 times more Omega 3, 2.9 times more Fiber and 1.3 times more Protein than Boiled Potato Flesh, Cooked In Skin.
• While 1 kg of Boiled Potato Flesh, Cooked In Skin without Salt contains 2.1 times more Energy and 2.3 times more Carbohydrate than Raw Sweet Potato Leaves.
• 1 kilogram of Sweet Potato Leaves provide inadequate amounts of Energy
• 1 kilogram of Boiled Potato Flesh, Cooked In Skin provide inadequate amounts of Omega 3
• Both Raw Sweet Potato Leaves as well as Boiled Potato Flesh, Cooked In Skin without Salt provide inadequate amounts of Omega 6 in one kilogram.