Comparing Nutrients in 1 pound Steamed Sweet Potato Leaves VS Boiled Sweet Potato no Skin

Macros Ratio

	Protein	Fat	Carbs
Steamed Sweet Potato Leaves	21%	7%	72%
Boiled Sweet Potato no Skin	7%	2%	91%

Macro Nutrients

	Steamed Sweet Potato Leaves	Boiled Sweet Potato no Skin	Recommended Dietary Allowance
Energy	5.47% 159kcal	12% 345kcal	2900kcal per day for Men 19-50 years
Fat	1.6% 1.54g	0.65% 0.64g	97g per day for Men 19-50 years
Saturated Fat	0.92% 0.29g	0.44% 0.14g	32g per day for Men 19-50 years
Omega 3	5.95% 0.095g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	3% 0.51g	1.63% 0.28g	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	62% 80.4g	130g per day for Men 19-50 years
Sugars	34.3% 25g	36% 26g	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	2.7% 1.95g	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	% 2.45g	g per day for Men 19-50 years
Sucrose	NA	% 6.5g	g per day for Men 19-50 years
Fiber	22.7% 8.6g	30% 11.3g	38g per day for Men 19-50 years
Protein	17.7% 9.9g	11% 6.2g	56g per day for Men 19-50 years

Vitamins

	Steamed Sweet Potato Leaves	Boiled Sweet Potato no Skin	Recommended Dietary Allowance
Vitamin A	74% 667μg	397% 3570μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	42.3% 0.51mg	21% 0.25mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	93% 1.2mg	16.4% 0.21mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	28.4% 4.55mg	15.3% 2.44mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	18% 0.91mg	52.7% 2.64mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	56% 0.73mg	57.6% 0.75mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	21% 6.26μg	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	64.5% 58mg	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	28.4% 4.26mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	411% 493μg	7.94% 9.53μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Steamed Sweet Potato Leaves	Boiled Sweet Potato no Skin	Recommended Dietary Allowance
Calcium	15% 150mg	12.2% 122mg	1000mg per day for Men 19-50 years
Copper	16.6% 0.15mg	47.4% 0.43mg	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	41% 3.27mg	8mg per day for Men 19-50 years
Magnesium	52% 218mg	19.4% 81.6mg	420mg per day for Men 19-50 years
Manganese	45% 1.04mg	52.5% 1.2mg	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	20.7% 145mg	700mg per day for Men 19-50 years
Potassium	41.6% 1415mg	30.7% 1043mg	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	8.16% 122mg	1500mg per day for Men 19-50 years
Zinc	10.7% 1.18mg	8.25% 0.91mg	11mg per day for Men 19-50 years
Water	11% 405g	9.82% 363g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Steamed Sweet Potato Leaves vs Boiled Sweet Potato no Skin:

• Steamed Sweet Potato Leaves have 2 times more Vitamin B1, 5.7 times more Vitamin B2, 1.9 times more Vitamin B3, 8.2 times more Vitamin B9 and 51.7 times more Vitamin K than Boiled Sweet Potato without Skin.
• While Boiled Sweet Potato without Skin contains 5.4 times more Vitamin A, 2.9 times more Vitamin B5 and 8.5 times more Vitamin C than Steamed Sweet Potato Leaves.
• Both Steamed Sweet Potato Leaves and Boiled Sweet Potato without Skin have similar amounts of Vitamin B6 and Vitamin E per 1 lb.
• Both Steamed Sweet Potato Leaves as well as Boiled Sweet Potato without Skin have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Steamed Sweet Potato Leaves vs Boiled Sweet Potato no Skin:

• Steamed Sweet Potato Leaves have 1.2 times more Calcium, 2.7 times more Magnesium, 1.3 times more Phosphorus, 1.4 times more Potassium, 4.5 times more Selenium and 1.3 times more Zinc than Boiled Sweet Potato without Skin.
• While Boiled Sweet Potato without Skin contains 2.8 times more Copper and 3.9 times more Sodium than Steamed Sweet Potato Leaves.
• Both Steamed Sweet Potato Leaves and Boiled Sweet Potato without Skin have similar amounts of Iron, Manganese and Water per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Steamed Sweet Potato Leaves have more Omega 3 and 1.6 times more Protein than Boiled Sweet Potato without Skin.
• While Boiled Sweet Potato without Skin contains 2.2 times more Energy, 2.4 times more Carbohydrate and 1.3 times more Fiber than Steamed Sweet Potato Leaves.
• Both Steamed Sweet Potato Leaves and Boiled Sweet Potato without Skin have similar amounts of Sugars per 1 lb.
• Both Steamed Sweet Potato Leaves as well as Boiled Sweet Potato without Skin have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 lb.