Comparing Nutrients in 1 pound Sweet Potato Leaves VS Sweet Potato

Macros Ratio

	Protein	Fat	Carbs
Sweet Potato Leaves	20%	9%	71%
Sweet Potato	7%	1%	92%

Macro Nutrients

	Sweet Potato Leaves	Sweet Potato	Recommended Dietary Allowance
Energy	6.57% 191kcal	13.5% 390kcal	2900kcal per day for Men 19-50 years
Fat	2.4% 2.3g	0.23% 0.23g	97g per day for Men 19-50 years
Saturated Fat	1.57% 0.5g	0.26% 0.082g	32g per day for Men 19-50 years
Omega 3	10.2% 0.16g	0.28% 0.005g	1.6g per day for Men 19-50 years
Omega 6	5.12% 0.87g	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	30.8% 40g	70.2% 91g	130g per day for Men 19-50 years
Sugars	NA	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	63.3% 24g	36% 13.6g	38g per day for Men 19-50 years
Protein	20% 11.3g	12.7% 7.12g	56g per day for Men 19-50 years

Vitamins

	Sweet Potato Leaves	Sweet Potato	Recommended Dietary Allowance
Vitamin A	95% 857μg	357% 3216μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	59% 0.71mg	29.5% 0.35mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	120% 1.56mg	21.3% 0.28mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	32% 5.13mg	15.8% 2.53mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20.4% 1.02mg	72.6% 3.63mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	66.3% 0.86mg	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	NA	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	55.4% 50mg	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	NA	7.86% 1.18mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1142% 1371μg	6.8% 8.16μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sweet Potato Leaves	Sweet Potato	Recommended Dietary Allowance
Calcium	35.4% 354mg	13.6% 136mg	1000mg per day for Men 19-50 years
Copper	NA	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	55% 4.4mg	34.6% 2.77mg	8mg per day for Men 19-50 years
Magnesium	75.6% 318mg	27% 113mg	420mg per day for Men 19-50 years
Manganese	NA	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	52.5% 367mg	30.5% 213mg	700mg per day for Men 19-50 years
Potassium	67.8% 2304mg	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	1.8% 27.2mg	16.6% 249mg	1500mg per day for Men 19-50 years
Zinc	NA	12.4% 1.36mg	11mg per day for Men 19-50 years
Water	10.6% 394g	9.47% 351g	3700g per day for Men 19-50 years

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

• Raw Sweet Potato Leaves have 2 times more Vitamin B1, 5.7 times more Vitamin B2, 2 times more Vitamin B3, 4.6 times more Vitamin C and 167.9 times more Vitamin K than Raw Sweet Potato.
• While Raw Sweet Potato contains 3.8 times more Vitamin A and 3.6 times more Vitamin B5 than Raw Sweet Potato Leaves.
• Both Raw Sweet Potato Leaves and Raw Sweet Potato have similar amounts of Vitamin B6 per 1 lb.
• Both Raw 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 Sweet Potato Leaves vs Sweet Potato:

• Raw Sweet Potato Leaves have 2.6 times more Calcium, 1.6 times more Iron, 2.8 times more Magnesium, 1.7 times more Phosphorus, 1.5 times more Potassium and 1.5 times more Selenium than Raw Sweet Potato.
• While Raw Sweet Potato contains 9.2 times more Sodium than Raw Sweet Potato Leaves.
• Both Raw Sweet Potato Leaves and Raw Sweet Potato have similar amounts of Water per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Raw Sweet Potato Leaves have 36 times more Omega 3, 14.8 times more Omega 6, 1.8 times more Fiber and 1.6 times more Protein than Raw Sweet Potato.
• While Raw Sweet Potato contains 2 times more Energy and 2.3 times more Carbohydrate than Raw Sweet Potato Leaves.
• Both Raw Sweet Potato Leaves as well as Raw Sweet Potato have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 1 lb.