Comparing Nutrients in 1 pound Steamed Sweet Potato Leaves VS Stewed Canned Tomatoes

Macros Ratio

	Protein	Fat	Carbs
Steamed Sweet Potato Leaves	21%	7%	72%
Stewed Canned Tomatoes	12%	6%	82%

Macro Nutrients

	Steamed Sweet Potato Leaves	Stewed Canned Tomatoes	Recommended Dietary Allowance
Energy	5.47% 159kcal	4.07% 118kcal	2900kcal per day for Men 19-50 years
Fat	1.6% 1.54g	0.89% 0.86g	97g per day for Men 19-50 years
Saturated Fat	0.92% 0.29g	0.37% 0.12g	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	1.97% 0.34g	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	21.6% 28g	130g per day for Men 19-50 years
Sugars	34.3% 25g	22% 16g	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	11.8% 8.53g	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	% 7.4g	g per day for Men 19-50 years
Sucrose	NA	% 0.091g	g per day for Men 19-50 years
Fiber	22.7% 8.6g	12% 4.54g	38g per day for Men 19-50 years
Protein	17.7% 9.9g	7.37% 4.13g	56g per day for Men 19-50 years

Vitamins

	Steamed Sweet Potato Leaves	Stewed Canned Tomatoes	Recommended Dietary Allowance
Vitamin A	74% 667μg	4.54% 41μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	42.3% 0.51mg	17.4% 0.21mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	93% 1.2mg	12.2% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	28.4% 4.55mg	20.2% 3.24mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	18% 0.91mg	10.3% 0.52mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	56% 0.73mg	5.93% 0.077mg	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	5.67% 22.7μg	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	40% 36mg	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	25% 3.76mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	411% 493μg	9.07% 11μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Steamed Sweet Potato Leaves	Stewed Canned Tomatoes	Recommended Dietary Allowance
Calcium	15% 150mg	15.4% 154mg	1000mg per day for Men 19-50 years
Copper	16.6% 0.15mg	56.4% 0.51mg	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	75.4% 6.03mg	8mg per day for Men 19-50 years
Magnesium	52% 218mg	13% 54.4mg	420mg per day for Men 19-50 years
Manganese	45% 1.04mg	11.6% 0.27mg	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	13% 91mg	700mg per day for Men 19-50 years
Potassium	41.6% 1415mg	27.6% 939mg	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	67% 1002mg	1500mg per day for Men 19-50 years
Zinc	10.7% 1.18mg	7% 0.77mg	11mg per day for Men 19-50 years
Water	11% 405g	11.2% 415g	3700g per day for Men 19-50 years

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

• Steamed Sweet Potato Leaves have 16.3 times more Vitamin A, 2.4 times more Vitamin B1, 7.6 times more Vitamin B2, 1.4 times more Vitamin B3, 1.8 times more Vitamin B5, 9.4 times more Vitamin B6, 9.8 times more Vitamin B9 and 45.3 times more Vitamin K than Stewed Canned Ripe Red Tomatoes.
• While Stewed Canned Ripe Red Tomatoes contain 5.3 times more Vitamin C than Steamed Sweet Potato Leaves.
• Both Steamed Sweet Potato Leaves and Stewed Canned Ripe Red Tomatoes have similar amounts of Vitamin E per 1 lb.
• Both Steamed Sweet Potato Leaves as well as Stewed Canned Ripe Red Tomatoes have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

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

• Steamed Sweet Potato Leaves have 4 times more Magnesium, 3.9 times more Manganese, 2 times more Phosphorus, 1.5 times more Potassium, 1.5 times more Selenium and 1.5 times more Zinc than Stewed Canned Ripe Red Tomatoes.
• While Stewed Canned Ripe Red Tomatoes contain 3.4 times more Copper, 2.1 times more Iron and 31.6 times more Sodium than Steamed Sweet Potato Leaves.
• Both Steamed Sweet Potato Leaves and Stewed Canned Ripe Red Tomatoes have similar amounts of Calcium and Water per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Steamed Sweet Potato Leaves have 1.3 times more Energy, 7 times more Omega 3, 1.6 times more Sugars, 1.9 times more Fiber and 2.4 times more Protein than Stewed Canned Ripe Red Tomatoes.
• Both Steamed Sweet Potato Leaves and Stewed Canned Ripe Red Tomatoes have similar amounts of Carbohydrate per 1 lb.
• Both Steamed Sweet Potato Leaves as well as Stewed Canned Ripe Red Tomatoes have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 lb.