Comparing Nutrients in 1 pound Steamed Sweet Potato Leaves VS Baked Sweet Potato

Macros Ratio

	Protein	Fat	Carbs
Steamed Sweet Potato Leaves	21%	7%	72%
Baked Sweet Potato	9%	1%	90%

Macro Nutrients

	Steamed Sweet Potato Leaves	Baked Sweet Potato	Recommended Dietary Allowance
Energy	5.47% 159kcal	14% 408kcal	2900kcal per day for Men 19-50 years
Fat	1.6% 1.54g	0.7% 0.68g	97g per day for Men 19-50 years
Saturated Fat	0.92% 0.29g	0.74% 0.24g	32g per day for Men 19-50 years
Omega 3	5.95% 0.095g	1.7% 0.027g	1.6g per day for Men 19-50 years
Omega 6	3% 0.51g	2.4% 0.41g	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	72.3% 94g	130g per day for Men 19-50 years
Sugars	34.3% 25g	40.5% 29.4g	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	3.13% 2.27g	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	% 2.6g	g per day for Men 19-50 years
Sucrose	NA	% 10.3g	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	16.3% 9.1g	56g per day for Men 19-50 years

Vitamins

	Steamed Sweet Potato Leaves	Baked Sweet Potato	Recommended Dietary Allowance
Vitamin A	74% 667μg	484% 4359μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	42.3% 0.51mg	40.4% 0.49mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	93% 1.2mg	37% 0.48mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	28.4% 4.55mg	42% 6.74mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	18% 0.91mg	80% 4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	56% 0.73mg	100% 1.3mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	36.3% 11μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	55.6% 222μg	6.8% 27.2μg	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	99% 89mg	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	21.5% 3.22mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	411% 493μg	8.7% 10.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Steamed Sweet Potato Leaves	Baked Sweet Potato	Recommended Dietary Allowance
Calcium	15% 150mg	17.2% 172mg	1000mg per day for Men 19-50 years
Copper	16.6% 0.15mg	81% 0.73mg	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	39% 3.13mg	8mg per day for Men 19-50 years
Magnesium	52% 218mg	29% 122mg	420mg per day for Men 19-50 years
Manganese	45% 1.04mg	98% 2.25mg	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	35% 245mg	700mg per day for Men 19-50 years
Potassium	41.6% 1415mg	63.4% 2155mg	3400mg per day for Men 19-50 years
Selenium	7.42% 4.1μg	1.65% 0.91μg	55μg per day for Men 19-50 years
Sodium	2.1% 31.8mg	11% 163mg	1500mg per day for Men 19-50 years
Zinc	10.7% 1.18mg	13% 1.45mg	11mg per day for Men 19-50 years
Water	11% 405g	9.3% 344g	3700g per day for Men 19-50 years

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

• Steamed Sweet Potato Leaves have 2.5 times more Vitamin B2, 8.2 times more Vitamin B9, 1.4 times more Vitamin E and 47.2 times more Vitamin K than Sweet Potato Baked in skin, flesh only.
• While Sweet Potato Baked in skin, flesh only contains 6.5 times more Vitamin A, 1.5 times more Vitamin B3, 4.4 times more Vitamin B5, 1.8 times more Vitamin B6 and 13.1 times more Vitamin C than Steamed Sweet Potato Leaves.
• Both Steamed Sweet Potato Leaves and Sweet Potato Baked in skin, flesh only have similar amounts of Vitamin B1 per 1 lb.
• Both Steamed Sweet Potato Leaves as well as Sweet Potato Baked in skin, flesh only have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

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

• Steamed Sweet Potato Leaves have 1.8 times more Magnesium and 4.5 times more Selenium than Sweet Potato Baked in skin, flesh only.
• While Sweet Potato Baked in skin, flesh only contains 4.9 times more Copper, 2.2 times more Manganese, 1.4 times more Phosphorus, 1.5 times more Potassium and 5.1 times more Sodium than Steamed Sweet Potato Leaves.
• Both Steamed Sweet Potato Leaves and Sweet Potato Baked in skin, flesh only have similar amounts of Calcium, Iron, Zinc and Water per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Steamed Sweet Potato Leaves have 3.5 times more Omega 3 than Sweet Potato Baked in skin, flesh only.
• While Sweet Potato Baked in skin, flesh only contains 2.6 times more Energy, 2.8 times more Carbohydrate and 1.7 times more Fiber than Steamed Sweet Potato Leaves.
• Both Steamed Sweet Potato Leaves and Sweet Potato Baked in skin, flesh only have similar amounts of Sugars and Protein per 1 lb.
• Both Steamed Sweet Potato Leaves as well as Sweet Potato Baked in skin, flesh only have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 lb.