Comparing Nutrients in 500 calories Steamed Sweet Potato Leaves VS Sweet Potato

Weight per 500 calories

• Steamed Sweet Potato Leaves: 1429g
• Sweet Potato: 581g

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 500 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	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	5% 4.86g	0.3% 0.29g	97g per day for Men 19-50 years
Saturated Fat	2.9% 0.93g	0.33% 0.1g	32g per day for Men 19-50 years
Omega 3	18.8% 0.3g	0.36% 0.006g	1.6g per day for Men 19-50 years
Omega 6	9.5% 1.6g	0.44% 0.076g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	81% 105g	90% 117g	130g per day for Men 19-50 years
Sugars	108% 78.3g	33.5% 24.3g	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	5.6% 4.07g	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	% 5.6g	g per day for Men 19-50 years
Sucrose	NA	% 14.7g	g per day for Men 19-50 years
Fiber	71.4% 27g	46% 17.4g	38g per day for Men 19-50 years
Protein	55.6% 31g	16.3% 9.13g	56g per day for Men 19-50 years

Vitamins

	Steamed Sweet Potato Leaves	Sweet Potato	Recommended Dietary Allowance
Vitamin A	233% 2100μg	458% 4122μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	133% 1.6mg	37.8% 0.45mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	293% 3.8mg	27.3% 0.35mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	89.6% 14.3mg	20.2% 3.24mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	57% 2.86mg	93% 4.65mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	176% 2.3mg	93% 1.2mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	34% 10μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	175% 700μg	16% 64μg	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	24% 21.4mg	15.5% 14mg	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	91% 13.7mg	10% 1.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1293% 1551μg	8.72% 10.5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Steamed Sweet Potato Leaves	Sweet Potato	Recommended Dietary Allowance
Calcium	47% 471mg	17.4% 174mg	1000mg per day for Men 19-50 years
Copper	52.4% 0.47mg	98% 0.88mg	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	113% 9mg	44.3% 3.55mg	8mg per day for Men 19-50 years
Magnesium	163% 686mg	34.6% 145mg	420mg per day for Men 19-50 years
Manganese	142% 3.27mg	65.2% 1.5mg	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	81.6% 571mg	39% 273mg	700mg per day for Men 19-50 years
Potassium	131% 4457mg	57.6% 1959mg	3400mg per day for Men 19-50 years
Selenium	23.4% 13μg	6.34% 3.5μg	55μg per day for Men 19-50 years
Sodium	6.67% 100mg	21.3% 320mg	1500mg per day for Men 19-50 years
Zinc	33.8% 3.7mg	16% 1.74mg	11mg per day for Men 19-50 years
Water	34.4% 1274g	12% 449g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 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 500 kcal.

Comparing minerals per 500 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 500 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 500 kcal.
• Both Steamed Sweet Potato Leaves as well as Raw Sweet Potato have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.