Comparing Nutrients in 1 pound Steamed Sweet Potato Leaves VS Cooked Frozen Carrots

Macros Ratio

	Protein	Fat	Carbs
Steamed Sweet Potato Leaves	21%	7%	72%
Cooked Frozen Carrots	6%	16%	78%

Macro Nutrients

	Steamed Sweet Potato Leaves	Cooked Frozen Carrots	Recommended Dietary Allowance
Energy	5.47% 159kcal	5.8% 168kcal	2900kcal per day for Men 19-50 years
Fat	1.6% 1.54g	3.18% 3.1g	97g per day for Men 19-50 years
Saturated Fat	0.92% 0.29g	1.7% 0.54g	32g per day for Men 19-50 years
Omega 3	5.95% 0.095g	12.5% 0.2g	1.6g per day for Men 19-50 years
Omega 6	3% 0.51g	7.7% 1.3g	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	27% 35g	130g per day for Men 19-50 years
Sugars	34.3% 25g	25.5% 18.5g	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	1.75% 1.27g	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	% 1.63g	g per day for Men 19-50 years
Sucrose	NA	% 15.6g	g per day for Men 19-50 years
Fiber	22.7% 8.6g	39.4% 15g	38g per day for Men 19-50 years
Protein	17.7% 9.9g	4.7% 2.63g	56g per day for Men 19-50 years

Vitamins

	Steamed Sweet Potato Leaves	Cooked Frozen Carrots	Recommended Dietary Allowance
Vitamin A	74% 667μg	426% 3837μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	42.3% 0.51mg	11.3% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	93% 1.2mg	13% 0.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	28.4% 4.55mg	11.8% 1.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	18% 0.91mg	15.8% 0.79mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	56% 0.73mg	29.3% 0.38mg	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	12.5% 50μg	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	11.6% 10.4mg	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	30.5% 4.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	411% 493μg	51.4% 61.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Steamed Sweet Potato Leaves	Cooked Frozen Carrots	Recommended Dietary Allowance
Calcium	15% 150mg	16% 159mg	1000mg per day for Men 19-50 years
Copper	16.6% 0.15mg	41.3% 0.37mg	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% 2.4mg	8mg per day for Men 19-50 years
Magnesium	52% 218mg	12% 50mg	420mg per day for Men 19-50 years
Manganese	45% 1.04mg	33% 0.76mg	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	20% 141mg	700mg per day for Men 19-50 years
Potassium	41.6% 1415mg	25.6% 871mg	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	2.1% 31.8mg	18% 268mg	1500mg per day for Men 19-50 years
Zinc	10.7% 1.18mg	14.4% 1.6mg	11mg per day for Men 19-50 years
Water	11% 405g	11% 410g	3700g per day for Men 19-50 years

Nutrient Comparison: Steamed Sweet Potato Leaves VS Cooked Frozen Carrots per 1 lb

Compare the macro and micronutrient content in 1 lb of Steamed Sweet Potato Leaves versus 1 lb of Cooked Frozen Carrots to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Steamed Sweet Potato Leaves vs Cooked Frozen Carrots:

• 1 pound of Steamed Sweet Potato Leaves has 3.7 times more Vitamin B1, 7.2 times more Vitamin B2, 2.4 times more Vitamin B3, 1.9 times more Vitamin B6, 4.5 times more Vitamin B9 and 8 times more Vitamin K than Cooked Frozen Carrots.
• While 1 lb of Boiled and Drained Frozen Carrots contains 5.8 times more Vitamin A and 1.5 times more Vitamin C than Steamed Sweet Potato Leaves.
• Both Steamed Sweet Potato Leaves and Cooked Frozen Carrots provide similar amounts of Vitamin B5 and Vitamin E per one pound.
• 1 pound of Steamed Sweet Potato Leaves have insufficient amounts of Vitamin C
• Both Steamed Sweet Potato Leaves as well as Boiled and Drained Frozen Carrots have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Steamed Sweet Potato Leaves vs Cooked Frozen Carrots:

• 1 pound of Steamed Sweet Potato Leaves has 4.4 times more Magnesium, 1.4 times more Manganese, 1.3 times more Phosphorus and 1.6 times more Potassium than Cooked Frozen Carrots.
• While 1 lb of Boiled and Drained Frozen Carrots contains 2.5 times more Copper, 8.4 times more Sodium and 1.3 times more Zinc than Steamed Sweet Potato Leaves.
• Both Steamed Sweet Potato Leaves and Cooked Frozen Carrots contain similar levels of Calcium, Iron and Water per one pound.
• Both Steamed Sweet Potato Leaves as well as Boiled and Drained Frozen Carrots lack sufficient amounts of Selenium in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Steamed Sweet Potato Leaves has 1.3 times more Sugars and 3.8 times more Protein than Cooked Frozen Carrots.
• While 1 lb of Boiled and Drained Frozen Carrots contains 2.1 times more Omega 3 and 1.7 times more Fiber than Steamed Sweet Potato Leaves.
• Both Steamed Sweet Potato Leaves and Cooked Frozen Carrots offer comparable quantities of Carbohydrate per one pound.
• 1 pound of Steamed Sweet Potato Leaves provide inadequate amounts of Omega 3
• 1 pound of Cooked Frozen Carrots provide inadequate amounts of Protein
• Both Steamed Sweet Potato Leaves as well as Boiled and Drained Frozen Carrots provide inadequate amounts of Energy and Omega 6 in one pound.