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

Macros Ratio

	Protein	Fat	Carbs
Steamed Sweet Potato Leaves	21%	7%	72%
Frozen Roasted Potatoes with Salt	7%	13%	80%

Macro Nutrients

	Steamed Sweet Potato Leaves	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Energy	5.47% 159kcal	20% 576kcal	2900kcal per day for Men 19-50 years
Fat	1.6% 1.54g	8.46% 8.2g	97g per day for Men 19-50 years
Saturated Fat	0.92% 0.29g	2.37% 0.76g	32g per day for Men 19-50 years
Omega 3	5.95% 0.095g	NA	1.6g per day for Men 19-50 years
Omega 6	3% 0.51g	NA	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	91% 119g	130g per day for Men 19-50 years
Sugars	34.3% 25g	4.3% 3.13g	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	31% 11.8g	38g per day for Men 19-50 years
Protein	17.7% 9.9g	18% 10g	56g per day for Men 19-50 years

Vitamins

	Steamed Sweet Potato Leaves	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Vitamin A	74% 667μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	42.3% 0.51mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	93% 1.2mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	28.4% 4.55mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	18% 0.91mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	56% 0.73mg	NA	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	NA	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	7.56% 6.8mg	8.57% 7.7mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	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	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Calcium	15% 150mg	6.8% 68mg	1000mg per day for Men 19-50 years
Copper	16.6% 0.15mg	NA	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	28.3% 2.27mg	8mg per day for Men 19-50 years
Magnesium	52% 218mg	NA	420mg per day for Men 19-50 years
Manganese	45% 1.04mg	NA	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	NA	700mg per day for Men 19-50 years
Potassium	41.6% 1415mg	60% 2041mg	3400mg per day for Men 19-50 years
Selenium	7.42% 4.1μg	NA	55μg per day for Men 19-50 years
Sodium	2.1% 31.8mg	90% 1352mg	1500mg per day for Men 19-50 years
Zinc	10.7% 1.18mg	NA	11mg per day for Men 19-50 years
Water	11% 405g	8.35% 309g	3700g per day for Men 19-50 years

Nutrient Comparison: Steamed Sweet Potato Leaves VS Frozen Roasted Potatoes with Salt per 1 lb

Compare the macro and micronutrient content in 1 lb of Steamed Sweet Potato Leaves versus 1 lb of Frozen Roasted Potatoes 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 vs Frozen Roasted Potatoes with Salt:

• Both Steamed Sweet Potato Leaves and Frozen Roasted Potatoes with Salt have similar amounts of vitamins per 1 lb
• Both Steamed Sweet Potato Leaves as well as Frozen Roasted Potatoes with Salt have insufficient amounts of Vitamin C in one pound.

Comparing minerals per 1 pound for Steamed Sweet Potato Leaves vs Frozen Roasted Potatoes with Salt:

• 1 pound of Steamed Sweet Potato Leaves has 2.2 times more Calcium, 1.3 times more Iron and 1.3 times more Water than Frozen Roasted Potatoes with Salt.
• While 1 lb of Frozen Roasted Potatoes with Salt contains 1.4 times more Potassium and 42.6 times more Sodium than Steamed Sweet Potato Leaves.
• 1 pound of Frozen Roasted Potatoes with Salt lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Steamed Sweet Potato Leaves has 7.9 times more Sugars than Frozen Roasted Potatoes with Salt.
• While 1 lb of Frozen Roasted Potatoes with Salt contains 3.6 times more Energy, 3.5 times more Carbohydrate and 1.4 times more Fiber than Steamed Sweet Potato Leaves.
• Both Steamed Sweet Potato Leaves and Frozen Roasted Potatoes with Salt offer comparable quantities of Protein per one pound.
• 1 pound of Steamed Sweet Potato Leaves provide inadequate amounts of Energy