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

Macros Ratio

	Protein	Fat	Carbs
Sweet Potato Leaves	20%	9%	71%
Steamed Sweet Potato Leaves	21%	7%	72%

Macro Nutrients

	Sweet Potato Leaves	Steamed Sweet Potato Leaves	Recommended Dietary Allowance
Energy	14.5% 420kcal	12% 350kcal	2900kcal per day for Men 19-50 years
Fat	5.26% 5.1g	3.5% 3.4g	97g per day for Men 19-50 years
Saturated Fat	3.47% 1.1g	2.03% 0.65g	32g per day for Men 19-50 years
Omega 3	22.5% 0.36g	13% 0.21g	1.6g per day for Men 19-50 years
Omega 6	11.3% 1.92g	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	68% 88.2g	56.8% 73.8g	130g per day for Men 19-50 years
Sugars	NA	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	NA	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	139% 53g	50% 19g	38g per day for Men 19-50 years
Protein	44.5% 25g	39% 22g	56g per day for Men 19-50 years

Vitamins

	Sweet Potato Leaves	Steamed Sweet Potato Leaves	Recommended Dietary Allowance
Vitamin A	210% 1890μg	163% 1470μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	130% 1.56mg	93% 1.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	265% 3.45mg	205% 2.67mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	70.6% 11.3mg	62.7% 10mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	45% 2.25mg	40% 2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	146% 1.9mg	123% 1.6mg	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	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	122% 110mg	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	NA	64% 9.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2518% 3022μg	905% 1086μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sweet Potato Leaves	Steamed Sweet Potato Leaves	Recommended Dietary Allowance
Calcium	78% 780mg	33% 330mg	1000mg per day for Men 19-50 years
Copper	NA	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	121% 9.7mg	78.8% 6.3mg	8mg per day for Men 19-50 years
Magnesium	167% 700mg	114% 480mg	420mg per day for Men 19-50 years
Manganese	NA	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	116% 810mg	57% 400mg	700mg per day for Men 19-50 years
Potassium	149% 5080mg	92% 3120mg	3400mg per day for Men 19-50 years
Selenium	16.4% 9μg	16.4% 9μg	55μg per day for Men 19-50 years
Sodium	4% 60mg	4.67% 70mg	1500mg per day for Men 19-50 years
Zinc	NA	23.6% 2.6mg	11mg per day for Men 19-50 years
Water	23.5% 868g	24% 892g	3700g per day for Men 19-50 years

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

• Raw Sweet Potato Leaves have 1.3 times more Vitamin A, 1.4 times more Vitamin B1, 1.3 times more Vitamin B2, 7.3 times more Vitamin C and 2.8 times more Vitamin K than Steamed Sweet Potato Leaves.
• Both Raw Sweet Potato Leaves and Steamed Sweet Potato Leaves have similar amounts of Vitamin B3, Vitamin B5 and Vitamin B6 per 1 kg.
• Both Raw Sweet Potato Leaves as well as Steamed Sweet Potato Leaves have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

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

• Raw Sweet Potato Leaves have 2.4 times more Calcium, 1.5 times more Iron, 1.5 times more Magnesium, 2 times more Phosphorus and 1.6 times more Potassium than Steamed Sweet Potato Leaves.
• Both Raw Sweet Potato Leaves and Steamed Sweet Potato Leaves have similar amounts of Selenium and Water per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Raw Sweet Potato Leaves have 1.7 times more Omega 3, 1.7 times more Omega 6 and 2.8 times more Fiber than Steamed Sweet Potato Leaves.
• Both Raw Sweet Potato Leaves and Steamed Sweet Potato Leaves have similar amounts of Energy, Carbohydrate and Protein per 1 kg.
• Both Raw Sweet Potato Leaves as well as Steamed Sweet Potato Leaves have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 1 kg.