Comparing Nutrients in 1 pound Steamed Sweet Potato Leaves VS Almonds

Macros Ratio

	Protein	Fat	Carbs
Steamed Sweet Potato Leaves	21%	7%	72%
Almonds	14%	72%	14%

Macro Nutrients

	Steamed Sweet Potato Leaves	Almonds	Recommended Dietary Allowance
Energy	5.47% 159kcal	91% 2626kcal	2900kcal per day for Men 19-50 years
Fat	1.6% 1.54g	233% 226g	97g per day for Men 19-50 years
Saturated Fat	0.92% 0.29g	54% 17.2g	32g per day for Men 19-50 years
Omega 3	5.95% 0.095g	0.85% 0.014g	1.6g per day for Men 19-50 years
Omega 6	3% 0.51g	329% 56g	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	75% 98g	130g per day for Men 19-50 years
Sugars	34.3% 25g	27.2% 19.7g	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	0.69% 0.5g	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	% 0.77g	g per day for Men 19-50 years
Sucrose	NA	% 18g	g per day for Men 19-50 years
Fiber	22.7% 8.6g	149% 56.7g	38g per day for Men 19-50 years
Protein	17.7% 9.9g	171% 96g	56g per day for Men 19-50 years

Vitamins

	Steamed Sweet Potato Leaves	Almonds	Recommended Dietary Allowance
Vitamin A	74% 667μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	42.3% 0.51mg	77.5% 0.93mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	93% 1.2mg	397% 5.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	28.4% 4.55mg	103% 16.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	18% 0.91mg	42.7% 2.14mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	56% 0.73mg	48% 0.62mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	862% 259μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	55.6% 222μg	50% 200μg	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	0% 0mg	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	775% 116mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	411% 493μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Steamed Sweet Potato Leaves	Almonds	Recommended Dietary Allowance
Calcium	15% 150mg	122% 1220mg	1000mg per day for Men 19-50 years
Copper	16.6% 0.15mg	520% 4.68mg	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	210% 17mg	8mg per day for Men 19-50 years
Magnesium	52% 218mg	292% 1225mg	420mg per day for Men 19-50 years
Manganese	45% 1.04mg	430% 9.9mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	457% 205μg	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	312% 2182mg	700mg per day for Men 19-50 years
Potassium	41.6% 1415mg	98% 3325mg	3400mg per day for Men 19-50 years
Selenium	7.42% 4.1μg	34% 18.6μg	55μg per day for Men 19-50 years
Sodium	2.1% 31.8mg	0.3% 4.54mg	1500mg per day for Men 19-50 years
Zinc	10.7% 1.18mg	129% 14mg	11mg per day for Men 19-50 years
Water	11% 405g	0.54% 20g	3700g per day for Men 19-50 years

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

• Steamed Sweet Potato Leaves have more Vitamin A, more Vitamin C and more Vitamin K than Almonds.
• While Almonds contain 1.8 times more Vitamin B1, 4.3 times more Vitamin B2, 3.6 times more Vitamin B3, 2.4 times more Vitamin B5 and 26.7 times more Vitamin E than Steamed Sweet Potato Leaves.
• Both Steamed Sweet Potato Leaves and Almonds have similar amounts of Vitamin B6 and Vitamin B9 per 1 lb.
• Both Steamed Sweet Potato Leaves as well as Almonds have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Steamed Sweet Potato Leaves vs Almonds:

• Steamed Sweet Potato Leaves have 20.2 times more Water than Almonds.
• While Almonds contain 8.2 times more Calcium, 31.2 times more Copper, 5.9 times more Iron, 5.6 times more Magnesium, 9.5 times more Manganese, 12 times more Phosphorus, 2.3 times more Potassium, 4.6 times more Selenium and 12 times more Zinc than Steamed Sweet Potato Leaves.

Comparison of macro-nutrients per 1 pound:

• Steamed Sweet Potato Leaves have 7 times more Omega 3 and 1.3 times more Sugars than Almonds.
• While Almonds contain 16.5 times more Energy, 146.9 times more Fat, 58.5 times more Saturated Fat, 109.1 times more Omega 6, 2.9 times more Carbohydrate, 6.6 times more Fiber and 9.7 times more Protein than Steamed Sweet Potato Leaves.
• Both Steamed Sweet Potato Leaves as well as Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.