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

Macros Ratio

	Protein	Fat	Carbs
Steamed Sweet Potato Leaves	21%	7%	72%
Sweet Potato	7%	1%	92%

Macro Nutrients

	Steamed Sweet Potato Leaves	Sweet Potato	Recommended Dietary Allowance
Energy	5.47% 159kcal	13.5% 390kcal	2900kcal per day for Men 19-50 years
Fat	1.6% 1.54g	0.23% 0.23g	97g per day for Men 19-50 years
Saturated Fat	0.92% 0.29g	0.26% 0.082g	32g per day for Men 19-50 years
Omega 3	5.95% 0.095g	0.28% 0.005g	1.6g per day for Men 19-50 years
Omega 6	3% 0.51g	0.35% 0.059g	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	70.2% 91g	130g per day for Men 19-50 years
Sugars	34.3% 25g	26% 19g	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	4.38% 3.18g	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	% 4.35g	g per day for Men 19-50 years
Sucrose	NA	% 11.4g	g per day for Men 19-50 years
Fiber	22.7% 8.6g	36% 13.6g	38g per day for Men 19-50 years
Protein	17.7% 9.9g	12.7% 7.12g	56g per day for Men 19-50 years

Vitamins

	Steamed Sweet Potato Leaves	Sweet Potato	Recommended Dietary Allowance
Vitamin A	74% 667μg	357% 3216μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	42.3% 0.51mg	29.5% 0.35mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	93% 1.2mg	21.3% 0.28mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	28.4% 4.55mg	15.8% 2.53mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	18% 0.91mg	72.6% 3.63mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	56% 0.73mg	73% 0.95mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	26.5% 7.94μg	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	12% 11mg	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	7.86% 1.18mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	411% 493μg	6.8% 8.16μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Steamed Sweet Potato Leaves	Sweet Potato	Recommended Dietary Allowance
Calcium	15% 150mg	13.6% 136mg	1000mg per day for Men 19-50 years
Copper	16.6% 0.15mg	76% 0.68mg	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	34.6% 2.77mg	8mg per day for Men 19-50 years
Magnesium	52% 218mg	27% 113mg	420mg per day for Men 19-50 years
Manganese	45% 1.04mg	51% 1.17mg	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	30.5% 213mg	700mg per day for Men 19-50 years
Potassium	41.6% 1415mg	45% 1529mg	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	16.6% 249mg	1500mg per day for Men 19-50 years
Zinc	10.7% 1.18mg	12.4% 1.36mg	11mg per day for Men 19-50 years
Water	11% 405g	9.47% 351g	3700g per day for Men 19-50 years

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

• Steamed Sweet Potato Leaves have 1.4 times more Vitamin B1, 4.4 times more Vitamin B2, 1.8 times more Vitamin B3, 4.5 times more Vitamin B9, 3.7 times more Vitamin E and 60.3 times more Vitamin K than Raw Sweet Potato.
• While Raw Sweet Potato contains 4.8 times more Vitamin A, 4 times more Vitamin B5, 1.3 times more Vitamin B6 and 1.6 times more Vitamin C than Steamed Sweet Potato Leaves.
• Both Steamed Sweet Potato Leaves as well as Raw Sweet Potato have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

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

• Steamed Sweet Potato Leaves have 1.9 times more Magnesium and 1.5 times more Selenium than Raw Sweet Potato.
• While Raw Sweet Potato contains 4.6 times more Copper and 7.9 times more Sodium than Steamed Sweet Potato Leaves.
• Both Steamed Sweet Potato Leaves and Raw Sweet Potato have similar amounts of Calcium, Iron, Manganese, Phosphorus, Potassium, Zinc and Water per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Steamed Sweet Potato Leaves have 21 times more Omega 3, 1.3 times more Sugars and 1.4 times more Protein than Raw Sweet Potato.
• While Raw Sweet Potato contains 2.5 times more Energy, 2.7 times more Carbohydrate and 1.6 times more Fiber than Steamed Sweet Potato Leaves.
• Both Steamed Sweet Potato Leaves as well as Raw Sweet Potato have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 lb.