Comparing Nutrients in 300 calories Steamed Sweet Potato Leaves VS Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt

Weight per 300 calories

• Steamed Sweet Potato Leaves: 857g
• Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt: 186g

Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have 4.6 times more energy per unit of mass than Steamed Sweet Potato Leaves, which is above average 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 Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt?

Macros Ratio

	Protein	Fat	Carbs
Steamed Sweet Potato Leaves	21%	7%	72%
Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	6%	28%	66%

Macro Nutrients

	Steamed Sweet Potato Leaves	Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	3% 2.9g	9.85% 9.56g	97g per day for Men 19-50 years
Saturated Fat	1.74% 0.56g	6.3% 2g	32g per day for Men 19-50 years
Omega 3	11.3% 0.18g	2.1% 0.034g	1.6g per day for Men 19-50 years
Omega 6	5.7% 0.97g	3.1% 0.53g	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	39.4% 51.2g	130g per day for Men 19-50 years
Sugars	64.8% 47g	0.75% 0.54g	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% 0g	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	% 0.22g	g per day for Men 19-50 years
Sucrose	NA	% 0.32g	g per day for Men 19-50 years
Fiber	43% 16.3g	11.3% 4.3g	38g per day for Men 19-50 years
Protein	33.4% 18.7g	8.35% 4.68g	56g per day for Men 19-50 years

Vitamins

	Steamed Sweet Potato Leaves	Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	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	19% 0.23mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	176% 2.3mg	4.44% 0.058mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	53.7% 8.6mg	25% 3.98mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	34.3% 1.7mg	18.3% 0.91mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	105% 1.37mg	24.7% 0.32mg	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	105% 420μg	10.2% 41μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	14.3% 13mg	24.4% 22mg	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	1.24% 0.19mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	776% 931μg	3.57% 4.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Steamed Sweet Potato Leaves	Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Calcium	28.3% 283mg	2.42% 24.2mg	1000mg per day for Men 19-50 years
Copper	31.4% 0.28mg	30% 0.27mg	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	17.5% 1.4mg	8mg per day for Men 19-50 years
Magnesium	98% 411mg	12.4% 52mg	420mg per day for Men 19-50 years
Manganese	85.3% 1.96mg	17.7% 0.41mg	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	49% 343mg	26% 181mg	700mg per day for Men 19-50 years
Potassium	78.7% 2674mg	26% 878mg	3400mg per day for Men 19-50 years
Selenium	14% 7.7μg	0.34% 0.19μg	55μg per day for Men 19-50 years
Sodium	4% 60mg	48.6% 729mg	1500mg per day for Men 19-50 years
Zinc	20.3% 2.23mg	6.78% 0.75mg	11mg per day for Men 19-50 years
Water	20.7% 765g	3.18% 118g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Steamed Sweet Potato Leaves vs Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt:

• Steamed Sweet Potato Leaves have more Vitamin A, 4.2 times more Vitamin B1, 39.6 times more Vitamin B2, 2.2 times more Vitamin B3, 1.9 times more Vitamin B5, 4.3 times more Vitamin B6, 10.2 times more Vitamin B9, 44.2 times more Vitamin E and 217.2 times more Vitamin K than Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• While Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt contain 1.7 times more Vitamin C than Steamed Sweet Potato Leaves.
• Both Steamed Sweet Potato Leaves as well as Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have insufficient amounts of Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Steamed Sweet Potato Leaves vs Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt:

• Steamed Sweet Potato Leaves have 11.7 times more Calcium, 3.9 times more Iron, 7.9 times more Magnesium, 4.8 times more Manganese, 1.9 times more Phosphorus, 3 times more Potassium, 41.4 times more Selenium, 3 times more Zinc and 6.5 times more Water than Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• While Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt contain 12.1 times more Sodium than Steamed Sweet Potato Leaves.
• Both Steamed Sweet Potato Leaves and Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have similar amounts of Copper per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Steamed Sweet Potato Leaves have 5.4 times more Omega 3, 1.8 times more Omega 6, 1.2 times more Carbohydrate, 86.9 times more Sugars, 3.8 times more Fiber and 4 times more Protein than Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• While Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt contain 3.3 times more Fat and 3.6 times more Saturated Fat than Steamed Sweet Potato Leaves.
• Both Steamed Sweet Potato Leaves and Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have similar amounts of Energy per 300 kcal.
• Both Steamed Sweet Potato Leaves as well as Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.