Comparing Nutrients in 1 pound Steamed Sweet Potato Leaves with Salt VS Boiled Succotash with Salt

Macros Ratio

	Protein	Fat	Carbs
Steamed Sweet Potato Leaves with Salt	21%	7%	72%
Boiled Succotash with Salt	16%	6%	78%

Macro Nutrients

	Steamed Sweet Potato Leaves with Salt	Boiled Succotash with Salt	Recommended Dietary Allowance
Energy	5.47% 159kcal	17.4% 503kcal	2900kcal per day for Men 19-50 years
Fat	1.6% 1.54g	3.74% 3.63g	97g per day for Men 19-50 years
Saturated Fat	0.92% 0.29g	2.1% 0.67g	32g per day for Men 19-50 years
Omega 3	5.95% 0.095g	17% 0.27g	1.6g per day for Men 19-50 years
Omega 6	3% 0.51g	8.56% 1.46g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	25.8% 33.5g	85% 111g	130g per day for Men 19-50 years
Sugars	34.3% 25g	NA	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	22.7% 8.6g	NA	38g per day for Men 19-50 years
Protein	17.7% 9.9g	41% 23g	56g per day for Men 19-50 years

Vitamins

	Steamed Sweet Potato Leaves with Salt	Boiled Succotash with Salt	Recommended Dietary Allowance
Vitamin A	74% 667μg	7.56% 68μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	42.3% 0.51mg	63.5% 0.76mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	93% 1.2mg	33.5% 0.44mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	28.4% 4.55mg	37.6% 6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	18% 0.91mg	51.4% 2.57mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	56% 0.73mg	40.5% 0.53mg	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	55.6% 222μg	37.4% 150μg	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	7.56% 6.8mg	41.3% 37mg	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	29% 4.35mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	411% 493μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Steamed Sweet Potato Leaves with Salt	Boiled Succotash with Salt	Recommended Dietary Allowance
Calcium	15% 150mg	7.7% 77mg	1000mg per day for Men 19-50 years
Copper	16.6% 0.15mg	90% 0.81mg	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	35.7% 2.86mg	86% 6.9mg	8mg per day for Men 19-50 years
Magnesium	52% 218mg	57.2% 240mg	420mg per day for Men 19-50 years
Manganese	45% 1.04mg	152% 3.5mg	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	26% 181mg	76% 531mg	700mg per day for Men 19-50 years
Potassium	41.6% 1415mg	54.7% 1860mg	3400mg per day for Men 19-50 years
Selenium	7.42% 4.1μg	4.95% 2.72μg	55μg per day for Men 19-50 years
Sodium	75.3% 1129mg	76.5% 1148mg	1500mg per day for Men 19-50 years
Zinc	10.7% 1.18mg	26% 2.86mg	11mg per day for Men 19-50 years
Water	11% 405g	8.4% 310g	3700g per day for Men 19-50 years

Nutrient Comparison: Steamed Sweet Potato Leaves with Salt VS Boiled Succotash with Salt per 1 lb

Compare the macro and micronutrient content in 1 lb of Steamed Sweet Potato Leaves with Salt versus 1 lb of Boiled Succotash with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Steamed Sweet Potato Leaves with Salt vs Boiled Succotash with Salt:

• 1 pound of Steamed Sweet Potato Leaves with Salt has 9.8 times more Vitamin A, 2.8 times more Vitamin B2, 1.4 times more Vitamin B6 and 1.5 times more Vitamin B9 than Boiled Succotash with Salt.
• While 1 lb of Boiled and Drained Succotash with Salt contains 1.5 times more Vitamin B1, 1.3 times more Vitamin B3, 2.8 times more Vitamin B5 and 5.5 times more Vitamin C than Steamed Sweet Potato Leaves with Salt.
• 1 pound of Steamed Sweet Potato Leaves with Salt have insufficient amounts of Vitamin C
• 1 pound of Boiled Succotash with Salt have insufficient amounts of Vitamin A
• Both Steamed Sweet Potato Leaves with Salt as well as Boiled and Drained Succotash with Salt have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Steamed Sweet Potato Leaves with Salt vs Boiled Succotash with Salt:

• 1 pound of Steamed Sweet Potato Leaves with Salt has 1.9 times more Calcium and 1.3 times more Water than Boiled Succotash with Salt.
• While 1 lb of Boiled and Drained Succotash with Salt contains 5.4 times more Copper, 2.4 times more Iron, 3.4 times more Manganese, 2.9 times more Phosphorus, 1.3 times more Potassium and 2.4 times more Zinc than Steamed Sweet Potato Leaves with Salt.
• Both Steamed Sweet Potato Leaves with Salt and Boiled Succotash with Salt contain similar levels of Magnesium and Sodium per one pound.
• 1 pound of Boiled Succotash with Salt lack sufficient amounts of Calcium
• Both Steamed Sweet Potato Leaves with Salt as well as Boiled and Drained Succotash with Salt lack sufficient amounts of Selenium in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 lb of Boiled and Drained Succotash with Salt contains 3.2 times more Energy, 2.9 times more Omega 3, 3.3 times more Carbohydrate and 2.3 times more Protein than Steamed Sweet Potato Leaves with Salt.
• 1 pound of Steamed Sweet Potato Leaves with Salt provide inadequate amounts of Energy and Omega 3
• Both Steamed Sweet Potato Leaves with Salt as well as Boiled and Drained Succotash with Salt provide inadequate amounts of Omega 6 in one pound.