Comparing Nutrients in 300 calories Steamed Sweet Potato Leaves VS Sweet Potato

Weight per 300 calories

• Steamed Sweet Potato Leaves: 857g
• Sweet Potato: 349g

Raw Sweet Potato has 2.5 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.

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

Macros Ratio

	Protein	Fat	Carbs
Steamed Sweet Potato Leaves	21%	7%	72%
Sweet Potato	7%	1%	92%

Macro Nutrients

	Steamed Sweet Potato Leaves	Sweet Potato	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	3% 2.9g	0.18% 0.17g	97g per day for Men 19-50 years
Saturated Fat	1.74% 0.56g	0.2% 0.063g	32g per day for Men 19-50 years
Omega 3	11.3% 0.18g	0.22% 0.003g	1.6g per day for Men 19-50 years
Omega 6	5.7% 0.97g	0.27% 0.045g	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	54% 70g	130g per day for Men 19-50 years
Sugars	64.8% 47g	20% 14.6g	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	3.37% 2.44g	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	% 3.35g	g per day for Men 19-50 years
Sucrose	NA	% 8.8g	g per day for Men 19-50 years
Fiber	43% 16.3g	27.5% 10.5g	38g per day for Men 19-50 years
Protein	33.4% 18.7g	9.78% 5.48g	56g per day for Men 19-50 years

Vitamins

	Steamed Sweet Potato Leaves	Sweet Potato	Recommended Dietary Allowance
Vitamin A	140% 1260μg	275% 2473μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	80% 0.96mg	22.7% 0.27mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	176% 2.3mg	16.4% 0.21mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	53.7% 8.6mg	12% 1.94mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	34.3% 1.7mg	56% 2.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	105% 1.37mg	56% 0.73mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	20.3% 6.1μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	105% 420μg	9.6% 38.4μg	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	9.3% 8.37mg	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	6.05% 0.91mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	776% 931μg	5.23% 6.28μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Steamed Sweet Potato Leaves	Sweet Potato	Recommended Dietary Allowance
Calcium	28.3% 283mg	10.5% 105mg	1000mg per day for Men 19-50 years
Copper	31.4% 0.28mg	58.5% 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	26.6% 2.13mg	8mg per day for Men 19-50 years
Magnesium	98% 411mg	20.8% 87.2mg	420mg per day for Men 19-50 years
Manganese	85.3% 1.96mg	39% 0.9mg	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	23.4% 164mg	700mg per day for Men 19-50 years
Potassium	78.7% 2674mg	34.6% 1176mg	3400mg per day for Men 19-50 years
Selenium	14% 7.7μg	3.8% 2.1μg	55μg per day for Men 19-50 years
Sodium	4% 60mg	12.8% 192mg	1500mg per day for Men 19-50 years
Zinc	20.3% 2.23mg	9.5% 1.05mg	11mg per day for Men 19-50 years
Water	20.7% 765g	7.3% 270g	3700g per day for Men 19-50 years

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

• Steamed Sweet Potato Leaves have 3.5 times more Vitamin B1, 10.8 times more Vitamin B2, 4.4 times more Vitamin B3, 1.9 times more Vitamin B6, 10.9 times more Vitamin B9, 1.5 times more Vitamin C, 9.1 times more Vitamin E and 148.2 times more Vitamin K than Raw Sweet Potato.
• While Raw Sweet Potato contains 2 times more Vitamin A and 1.6 times more Vitamin B5 than Steamed Sweet Potato Leaves.
• Both Steamed Sweet Potato Leaves as well as Raw Sweet Potato have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

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

• Steamed Sweet Potato Leaves have 2.7 times more Calcium, 2.5 times more Iron, 4.7 times more Magnesium, 2.2 times more Manganese, 2.1 times more Phosphorus, 2.3 times more Potassium, 3.7 times more Selenium, 2.1 times more Zinc and 2.8 times more Water than Raw Sweet Potato.
• While Raw Sweet Potato contains 1.9 times more Copper and 3.2 times more Sodium than Steamed Sweet Potato Leaves.

Comparison of macro-nutrients per 300 calories:

• Steamed Sweet Potato Leaves have 16.7 times more Fat, 51.6 times more Omega 3, 21.4 times more Omega 6, 3.2 times more Sugars, 1.6 times more Fiber and 3.4 times more Protein than Raw Sweet Potato.
• Both Steamed Sweet Potato Leaves and Raw Sweet Potato have similar amounts of Energy and Carbohydrate per 300 kcal.
• Both Steamed Sweet Potato Leaves as well as Raw Sweet Potato have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.