Comparing Nutrients in 300 calories Steamed Sweet Potato Leaves VS Frozen Roasted Potatoes with Salt

Weight per 300 calories

• Steamed Sweet Potato Leaves: 857g
• Frozen Roasted Potatoes with Salt: 236g

Frozen Roasted Potatoes with Salt have 3.6 times more energy per unit of mass than Steamed Sweet Potato Leaves, which is average in comparison to other foods. Steamed Sweet Potato Leaves having low energy density.

Discover which food has more nutrients per 300 calories - Steamed Sweet Potato Leaves or Frozen Roasted Potatoes with Salt?

Macros Ratio

	Protein	Fat	Carbs
Steamed Sweet Potato Leaves	21%	7%	72%
Frozen Roasted Potatoes with Salt	7%	13%	80%

Macro Nutrients

	Steamed Sweet Potato Leaves	Frozen Roasted 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	4.4% 4.28g	97g per day for Men 19-50 years
Saturated Fat	1.74% 0.56g	1.23% 0.39g	32g per day for Men 19-50 years
Omega 3	11.3% 0.18g	NA	1.6g per day for Men 19-50 years
Omega 6	5.7% 0.97g	NA	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	47.5% 61.8g	130g per day for Men 19-50 years
Sugars	64.8% 47g	2.25% 1.63g	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	NA	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	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	43% 16.3g	16% 6.14g	38g per day for Men 19-50 years
Protein	33.4% 18.7g	9.36% 5.24g	56g per day for Men 19-50 years

Vitamins

	Steamed Sweet Potato Leaves	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Vitamin A	140% 1260μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	80% 0.96mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	176% 2.3mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	53.7% 8.6mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	34.3% 1.7mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	105% 1.37mg	NA	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	NA	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	4.46% 4mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	55% 8.23mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	776% 931μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Steamed Sweet Potato Leaves	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Calcium	28.3% 283mg	3.54% 35.4mg	1000mg per day for Men 19-50 years
Copper	31.4% 0.28mg	NA	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	14.8% 1.2mg	8mg per day for Men 19-50 years
Magnesium	98% 411mg	NA	420mg per day for Men 19-50 years
Manganese	85.3% 1.96mg	NA	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	NA	700mg per day for Men 19-50 years
Potassium	78.7% 2674mg	31.3% 1063mg	3400mg per day for Men 19-50 years
Selenium	14% 7.7μg	NA	55μg per day for Men 19-50 years
Sodium	4% 60mg	47% 704mg	1500mg per day for Men 19-50 years
Zinc	20.3% 2.23mg	NA	11mg per day for Men 19-50 years
Water	20.7% 765g	4.35% 161g	3700g per day for Men 19-50 years

Steamed Sweet Potato Leaves VS Frozen Roasted Potatoes With Salt Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Steamed Sweet Potato Leaves or Frozen Roasted Potatoes with Salt?

Lets compare vitamin content per 300 calories of Steamed Sweet Potato Leaves vs Frozen Roasted Potatoes with Salt:

• 300 calories of Steamed Sweet Potato Leaves have 3.2 times more Vitamin C than Frozen Roasted Potatoes with Salt.
• 300 calories of Frozen Roasted Potatoes with Salt have insufficient amounts of Vitamin C

Comparing minerals per 300 calories for Steamed Sweet Potato Leaves vs Frozen Roasted Potatoes with Salt:

• 300 calories of Steamed Sweet Potato Leaves have 8 times more Calcium, 4.6 times more Iron, 2.5 times more Potassium and 4.8 times more Water than Frozen Roasted Potatoes with Salt.
• While 300 kcal of Frozen Roasted Potatoes with Salt contain 11.7 times more Sodium than Steamed Sweet Potato Leaves.
• 300 calories of Frozen Roasted Potatoes with Salt lack sufficient amounts of Calcium

Comparison of macro-nutrients per 300 calories:

• 300 calories of Steamed Sweet Potato Leaves have 28.8 times more Sugars, 2.7 times more Fiber and 3.6 times more Protein than Frozen Roasted Potatoes with Salt.
• Both Steamed Sweet Potato Leaves and Frozen Roasted Potatoes with Salt offer comparable quantities of Energy and Carbohydrate per 300 calories.