Comparing Nutrients in 500 calories Sweet Potato Leaves VS Baked White Potatoes

Weight per 500 calories

• Sweet Potato Leaves: 1191g
• Baked White Potatoes: 544g

Baked Whole White Potatoes have 2.2 times more energy per unit of mass than Raw Sweet Potato Leaves, which is average in comparison to other foods. Sweet Potato Leaves having low energy density.

Which food has more nutrients per 500 calories - Sweet Potato Leaves or Baked White Potatoes?

Macros Ratio

	Protein	Fat	Carbs
Sweet Potato Leaves	20%	9%	71%
Baked White Potatoes	9%	1%	90%

Macro Nutrients

	Sweet Potato Leaves	Baked White Potatoes	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	6.26% 6.07g	0.84% 0.82g	97g per day for Men 19-50 years
Saturated Fat	4.13% 1.32g	0.68% 0.22g	32g per day for Men 19-50 years
Omega 3	26.8% 0.43g	5.1% 0.082g	1.6g per day for Men 19-50 years
Omega 6	13.4% 2.3g	1.57% 0.27g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	80.8% 105g	88% 115g	130g per day for Men 19-50 years
Sugars	NA	11.5% 8.3g	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	2.7% 1.96g	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	% 3.42g	g per day for Men 19-50 years
Sucrose	NA	% 2.17g	g per day for Men 19-50 years
Fiber	166% 63g	30% 11.4g	38g per day for Men 19-50 years
Protein	53% 29.6g	20.4% 11.4g	56g per day for Men 19-50 years

Vitamins

	Sweet Potato Leaves	Baked White Potatoes	Recommended Dietary Allowance
Vitamin A	250% 2250μg	0.6% 5.43μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	155% 1.86mg	21.7% 0.26mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	316% 4.1mg	18% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	84% 13.5mg	52% 8.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	53.6% 2.68mg	41.6% 2.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	174% 2.26mg	88.2% 1.15mg	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	NA	51.6% 207μg	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	146% 131mg	76% 68.5mg	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	NA	1.45% 0.22mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2998% 3598μg	12.2% 14.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sweet Potato Leaves	Baked White Potatoes	Recommended Dietary Allowance
Calcium	93% 929mg	5.43% 54.3mg	1000mg per day for Men 19-50 years
Copper	NA	76.7% 0.69mg	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	144% 11.5mg	43.5% 3.48mg	8mg per day for Men 19-50 years
Magnesium	198% 833mg	35% 147mg	420mg per day for Men 19-50 years
Manganese	NA	44.7% 1.03mg	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	138% 964mg	58.2% 408mg	700mg per day for Men 19-50 years
Potassium	178% 6048mg	87% 2957mg	3400mg per day for Men 19-50 years
Selenium	19.5% 10.7μg	4.94% 2.7μg	55μg per day for Men 19-50 years
Sodium	4.76% 71.4mg	2.54% 38mg	1500mg per day for Men 19-50 years
Zinc	NA	17.3% 1.9mg	11mg per day for Men 19-50 years
Water	28% 1033g	11% 410g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Sweet Potato Leaves vs Baked White Potatoes:

• Raw Sweet Potato Leaves have 414 times more Vitamin A, 7.1 times more Vitamin B1, 17.6 times more Vitamin B2, 1.6 times more Vitamin B3, 1.3 times more Vitamin B5, 2 times more Vitamin B6, 1.9 times more Vitamin C and 245.2 times more Vitamin K than Baked Whole White Potatoes.
• Both Raw Sweet Potato Leaves as well as Baked Whole White Potatoes have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Sweet Potato Leaves vs Baked White Potatoes:

• Raw Sweet Potato Leaves have 17.1 times more Calcium, 3.3 times more Iron, 5.7 times more Magnesium, 2.4 times more Phosphorus, 2 times more Potassium, 3.9 times more Selenium and 2.5 times more Water than Baked Whole White Potatoes.

Comparison of macro-nutrients per 500 calories:

• Raw Sweet Potato Leaves have 7.4 times more Fat, 5.3 times more Omega 3, 8.6 times more Omega 6, 5.5 times more Fiber and 2.6 times more Protein than Baked Whole White Potatoes.
• Both Raw Sweet Potato Leaves and Baked Whole White Potatoes have similar amounts of Energy and Carbohydrate per 500 kcal.
• Both Raw Sweet Potato Leaves as well as Baked Whole White Potatoes have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.