Comparing Nutrients in 1 pound Steamed Sweet Potato Leaves with Salt VS Baked Frozen Sweet Potato with Salt

Macros Ratio

	Protein	Fat	Carbs
Steamed Sweet Potato Leaves with Salt	21%	7%	72%
Baked Frozen Sweet Potato with Salt	7%	1%	92%

Macro Nutrients

	Steamed Sweet Potato Leaves with Salt	Baked Frozen Sweet Potato with Salt	Recommended Dietary Allowance
Energy	5.47% 159kcal	15.6% 454kcal	2900kcal per day for Men 19-50 years
Fat	1.6% 1.54g	0.56% 0.54g	97g per day for Men 19-50 years
Saturated Fat	0.92% 0.29g	0.37% 0.12g	32g per day for Men 19-50 years
Omega 3	5.95% 0.095g	2.27% 0.036g	1.6g per day for Men 19-50 years
Omega 6	3% 0.51g	1.2% 0.2g	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	81.6% 106g	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	21.5% 8.16g	38g per day for Men 19-50 years
Protein	17.7% 9.9g	14% 7.76g	56g per day for Men 19-50 years

Vitamins

	Steamed Sweet Potato Leaves with Salt	Baked Frozen Sweet Potato with Salt	Recommended Dietary Allowance
Vitamin A	74% 667μg	414% 3724μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	42.3% 0.51mg	25% 0.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	93% 1.2mg	19.5% 0.25mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	28.4% 4.55mg	15.7% 2.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	18% 0.91mg	51% 2.54mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	56% 0.73mg	65% 0.84mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	23.6% 7.08μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	55.6% 222μg	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	7.56% 6.8mg	46% 41.3mg	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	Baked Frozen Sweet Potato with Salt	Recommended Dietary Allowance
Calcium	15% 150mg	16% 159mg	1000mg per day for Men 19-50 years
Copper	16.6% 0.15mg	92% 0.83mg	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	30.6% 2.45mg	8mg per day for Men 19-50 years
Magnesium	52% 218mg	22.7% 95mg	420mg per day for Men 19-50 years
Manganese	45% 1.04mg	131% 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	26% 181mg	28.5% 200mg	700mg per day for Men 19-50 years
Potassium	41.6% 1415mg	50.3% 1710mg	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	73.8% 1107mg	1500mg per day for Men 19-50 years
Zinc	10.7% 1.18mg	12.4% 1.36mg	11mg per day for Men 19-50 years
Water	11% 405g	9.04% 334g	3700g per day for Men 19-50 years

Nutrient Comparison: Steamed Sweet Potato Leaves with Salt VS Baked Frozen Sweet Potato 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 Baked Frozen Sweet Potato 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 Baked Frozen Sweet Potato with Salt:

• 1 pound of Steamed Sweet Potato Leaves with Salt has 1.7 times more Vitamin B1, 4.8 times more Vitamin B2, 1.8 times more Vitamin B3 and 2.2 times more Vitamin B9 than Baked Frozen Sweet Potato with Salt.
• While 1 lb of Baked Frozen Sweet Potato with Salt contains 5.6 times more Vitamin A, 2.8 times more Vitamin B5 and 6.1 times more Vitamin C than Steamed Sweet Potato Leaves with Salt.
• Both Steamed Sweet Potato Leaves with Salt and Baked Frozen Sweet Potato with Salt provide similar amounts of Vitamin B6 per one pound.
• 1 pound of Steamed Sweet Potato Leaves with Salt have insufficient amounts of Vitamin C
• Both Steamed Sweet Potato Leaves with Salt as well as Baked Frozen Sweet Potato 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 Baked Frozen Sweet Potato with Salt:

• 1 pound of Steamed Sweet Potato Leaves with Salt has 2.3 times more Magnesium and 1.2 times more Water than Baked Frozen Sweet Potato with Salt.
• While 1 lb of Baked Frozen Sweet Potato with Salt contains 5.5 times more Copper and 2.9 times more Manganese than Steamed Sweet Potato Leaves with Salt.
• Both Steamed Sweet Potato Leaves with Salt and Baked Frozen Sweet Potato with Salt contain similar levels of Calcium, Iron, Phosphorus, Potassium, Sodium and Zinc per one pound.
• Both Steamed Sweet Potato Leaves with Salt as well as Baked Frozen Sweet Potato with Salt lack sufficient amounts of Selenium in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Steamed Sweet Potato Leaves with Salt has 1.3 times more Protein than Baked Frozen Sweet Potato with Salt.
• While 1 lb of Baked Frozen Sweet Potato with Salt contains 2.9 times more Energy and 3.2 times more Carbohydrate than Steamed Sweet Potato Leaves with Salt.
• Both Steamed Sweet Potato Leaves with Salt and Baked Frozen Sweet Potato with Salt offer comparable quantities of Fiber per one pound.
• 1 pound of Steamed Sweet Potato Leaves with Salt provide inadequate amounts of Energy
• Both Steamed Sweet Potato Leaves with Salt as well as Baked Frozen Sweet Potato with Salt provide inadequate amounts of Omega 3 and Omega 6 in one pound.