Comparing Nutrients in 1 pound Cooked Sweet Potato, Baked In Skin, Flesh with Salt VS Steamed Sweet Potato Leaves with Salt

Macros Ratio

	Protein	Fat	Carbs
Cooked Sweet Potato, Baked In Skin, Flesh with Salt	9%	1%	90%
Steamed Sweet Potato Leaves with Salt	21%	7%	72%

Macro Nutrients

	Cooked Sweet Potato, Baked In Skin, Flesh with Salt	Steamed Sweet Potato Leaves with Salt	Recommended Dietary Allowance
Energy	14% 408kcal	5.47% 159kcal	2900kcal per day for Men 19-50 years
Fat	0.7% 0.68g	1.6% 1.54g	97g per day for Men 19-50 years
Saturated Fat	0.74% 0.24g	0.92% 0.29g	32g per day for Men 19-50 years
Omega 3	1.7% 0.027g	5.95% 0.095g	1.6g per day for Men 19-50 years
Omega 6	2.4% 0.41g	3% 0.51g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	72.2% 94g	25.8% 33.5g	130g per day for Men 19-50 years
Sugars	40.5% 29.4g	34.3% 25g	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	3.13% 2.27g	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	% 2.6g	NA	g per day for Men 19-50 years
Sucrose	% 10.3g	NA	g per day for Men 19-50 years
Fiber	39.4% 15g	22.7% 8.6g	38g per day for Men 19-50 years
Protein	16.3% 9.1g	17.7% 9.9g	56g per day for Men 19-50 years

Vitamins

	Cooked Sweet Potato, Baked In Skin, Flesh with Salt	Steamed Sweet Potato Leaves with Salt	Recommended Dietary Allowance
Vitamin A	484% 4359μg	74% 667μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	40.4% 0.49mg	42.3% 0.51mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	37% 0.48mg	93% 1.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	42.2% 6.76mg	28.4% 4.55mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	80% 4mg	18% 0.91mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	100% 1.3mg	56% 0.73mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	36.3% 11μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	6.8% 27.2μg	55.6% 222μg	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	99% 89mg	7.56% 6.8mg	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	21.5% 3.22mg	29% 4.35mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	8.7% 10.4μg	411% 493μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Sweet Potato, Baked In Skin, Flesh with Salt	Steamed Sweet Potato Leaves with Salt	Recommended Dietary Allowance
Calcium	17.2% 172mg	15% 150mg	1000mg per day for Men 19-50 years
Copper	81% 0.73mg	16.6% 0.15mg	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	39% 3.13mg	35.7% 2.86mg	8mg per day for Men 19-50 years
Magnesium	29% 122mg	52% 218mg	420mg per day for Men 19-50 years
Manganese	98% 2.25mg	45% 1.04mg	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	35% 245mg	26% 181mg	700mg per day for Men 19-50 years
Potassium	63.4% 2155mg	41.6% 1415mg	3400mg per day for Men 19-50 years
Selenium	1.65% 0.91μg	7.42% 4.1μg	55μg per day for Men 19-50 years
Sodium	74.4% 1116mg	75.3% 1129mg	1500mg per day for Men 19-50 years
Zinc	13% 1.45mg	10.7% 1.18mg	11mg per day for Men 19-50 years
Water	9.3% 344g	11% 405g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Sweet Potato, Baked In Skin, Flesh with Salt VS Steamed Sweet Potato Leaves with Salt per 1 lb

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

Lets compare vitamin content per 1 pound of Cooked Sweet Potato, Baked In Skin, Flesh with Salt vs Steamed Sweet Potato Leaves with Salt:

• 1 pound of Cooked Sweet Potato, Baked In Skin, Flesh with Salt has 6.5 times more Vitamin A, 1.5 times more Vitamin B3, 4.4 times more Vitamin B5, 1.8 times more Vitamin B6 and 13.1 times more Vitamin C than Steamed Sweet Potato Leaves with Salt.
• While 1 lb of Steamed Sweet Potato Leaves with Salt contains 2.5 times more Vitamin B2, 8.2 times more Vitamin B9, 1.4 times more Vitamin E and 47.2 times more Vitamin K than Cooked Sweet Potato, Baked In Skin, Flesh with Salt.
• Both Cooked Sweet Potato, Baked In Skin, Flesh with Salt and Steamed Sweet Potato Leaves with Salt provide similar amounts of Vitamin B1 per one pound.
• 1 pound of Cooked Sweet Potato, Baked In Skin, Flesh with Salt have insufficient amounts of Vitamin B9 and Vitamin K
• 1 pound of Steamed Sweet Potato Leaves with Salt have insufficient amounts of Vitamin C
• Both Cooked Sweet Potato, Baked In Skin, Flesh with Salt as well as Steamed Sweet Potato Leaves with Salt have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Cooked Sweet Potato, Baked In Skin, Flesh with Salt vs Steamed Sweet Potato Leaves with Salt:

• 1 pound of Cooked Sweet Potato, Baked In Skin, Flesh with Salt has 4.9 times more Copper, 2.2 times more Manganese, 1.4 times more Phosphorus, 1.5 times more Potassium and 1.2 times more Zinc than Steamed Sweet Potato Leaves with Salt.
• While 1 lb of Steamed Sweet Potato Leaves with Salt contains 1.8 times more Magnesium than Cooked Sweet Potato, Baked In Skin, Flesh with Salt.
• Both Cooked Sweet Potato, Baked In Skin, Flesh with Salt and Steamed Sweet Potato Leaves with Salt contain similar levels of Calcium, Iron, Sodium and Water per one pound.
• Both Cooked Sweet Potato, Baked In Skin, Flesh with Salt as well as Steamed Sweet Potato Leaves with Salt lack sufficient amounts of Selenium in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Cooked Sweet Potato, Baked In Skin, Flesh with Salt has 2.6 times more Energy, 2.8 times more Carbohydrate and 1.7 times more Fiber than Steamed Sweet Potato Leaves with Salt.
• Both Cooked Sweet Potato, Baked In Skin, Flesh with Salt and Steamed Sweet Potato Leaves with Salt offer comparable quantities of Sugars and Protein per one pound.
• 1 pound of Steamed Sweet Potato Leaves with Salt provide inadequate amounts of Energy
• Both Cooked Sweet Potato, Baked In Skin, Flesh with Salt as well as Steamed Sweet Potato Leaves with Salt provide inadequate amounts of Omega 3 and Omega 6 in one pound.