Comparing Nutrients in 300 calories Steamed Sweet Potato Leaves VS Almonds

Weight per 300 calories

• Steamed Sweet Potato Leaves: 857g
• Almonds: 51.8g

Almonds have 16.5 times more energy per unit of mass than Steamed Sweet Potato Leaves, which is very high in comparison to other foods. Steamed Sweet Potato Leaves having low energy density.

Which food has more nutrients per 300 calories - Steamed Sweet Potato Leaves or Almonds?

Macros Ratio

	Protein	Fat	Carbs
Steamed Sweet Potato Leaves	21%	7%	72%
Almonds	14%	72%	14%

Macro Nutrients

	Steamed Sweet Potato Leaves	Almonds	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	3% 2.9g	26.7% 26g	97g per day for Men 19-50 years
Saturated Fat	1.74% 0.56g	6.16% 1.97g	32g per day for Men 19-50 years
Omega 3	11.3% 0.18g	0.097% 0.002g	1.6g per day for Men 19-50 years
Omega 6	5.7% 0.97g	37.6% 6.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	48.7% 63.3g	8.6% 11g	130g per day for Men 19-50 years
Sugars	64.8% 47g	3.1% 2.25g	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	0.079% 0.057g	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	% 0.088g	g per day for Men 19-50 years
Sucrose	NA	% 2.05g	g per day for Men 19-50 years
Fiber	43% 16.3g	17% 6.48g	38g per day for Men 19-50 years
Protein	33.4% 18.7g	19.6% 11g	56g per day for Men 19-50 years

Vitamins

	Steamed Sweet Potato Leaves	Almonds	Recommended Dietary Allowance
Vitamin A	140% 1260μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	80% 0.96mg	8.85% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	176% 2.3mg	45.4% 0.59mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	53.7% 8.6mg	11.7% 1.87mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	34.3% 1.7mg	4.9% 0.24mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	105% 1.37mg	5.46% 0.071mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	98% 29.5μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	105% 420μg	5.7% 22.8μg	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	14.3% 13mg	0% 0mg	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	55% 8.23mg	88.5% 13.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	776% 931μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Steamed Sweet Potato Leaves	Almonds	Recommended Dietary Allowance
Calcium	28.3% 283mg	14% 139mg	1000mg per day for Men 19-50 years
Copper	31.4% 0.28mg	59.4% 0.53mg	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	67.5% 5.4mg	24% 1.92mg	8mg per day for Men 19-50 years
Magnesium	98% 411mg	33.3% 140mg	420mg per day for Men 19-50 years
Manganese	85.3% 1.96mg	49% 1.13mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	52% 23.5μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	49% 343mg	35.6% 249mg	700mg per day for Men 19-50 years
Potassium	78.7% 2674mg	11% 380mg	3400mg per day for Men 19-50 years
Selenium	14% 7.7μg	3.86% 2.12μg	55μg per day for Men 19-50 years
Sodium	4% 60mg	0.035% 0.52mg	1500mg per day for Men 19-50 years
Zinc	20.3% 2.23mg	14.7% 1.6mg	11mg per day for Men 19-50 years
Water	20.7% 765g	0.062% 2.3g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Steamed Sweet Potato Leaves vs Almonds:

• Steamed Sweet Potato Leaves have more Vitamin A, 9 times more Vitamin B1, 3.9 times more Vitamin B2, 4.6 times more Vitamin B3, 7 times more Vitamin B5, 19.3 times more Vitamin B6, 18.4 times more Vitamin B9, more Vitamin C and more Vitamin K than Almonds.
• While Almonds contain 1.6 times more Vitamin E than Steamed Sweet Potato Leaves.
• Both Steamed Sweet Potato Leaves as well as Almonds have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Steamed Sweet Potato Leaves vs Almonds:

• Steamed Sweet Potato Leaves have 2 times more Calcium, 2.8 times more Iron, 2.9 times more Magnesium, 1.7 times more Manganese, 1.4 times more Phosphorus, 7 times more Potassium, 3.6 times more Selenium, 115.8 times more Sodium, 1.4 times more Zinc and 334.6 times more Water than Almonds.
• While Almonds contain 1.9 times more Copper than Steamed Sweet Potato Leaves.

Comparison of macro-nutrients per 300 calories:

• Steamed Sweet Potato Leaves have 115.8 times more Omega 3, 5.7 times more Carbohydrate, 20.8 times more Sugars, 2.5 times more Fiber and 1.7 times more Protein than Almonds.
• While Almonds contain 8.9 times more Fat, 3.5 times more Saturated Fat and 6.6 times more Omega 6 than Steamed Sweet Potato Leaves.
• Both Steamed Sweet Potato Leaves and Almonds have similar amounts of Energy per 300 kcal.
• Both Steamed Sweet Potato Leaves as well as Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.