Comparing Nutrients in 500 calories Tomatoes VS Steamed Sweet Potato Leaves

Weight per 500 calories

• Tomatoes: 2778g
• Steamed Sweet Potato Leaves: 1429g

Steamed Sweet Potato Leaves have 1.9 times more energy per unit of mass than Raw Ripe Red Tomatoes, which is low in comparison to other foods. Tomatoes having very low energy density.

Which food has more nutrients per 500 calories - Tomatoes or Steamed Sweet Potato Leaves?

Macros Ratio

	Protein	Fat	Carbs
Tomatoes	17%	9%	74%
Steamed Sweet Potato Leaves	21%	7%	72%

Macro Nutrients

	Tomatoes	Steamed Sweet Potato Leaves	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	5.73% 5.56g	5% 4.86g	97g per day for Men 19-50 years
Saturated Fat	2.43% 0.78g	2.9% 0.93g	32g per day for Men 19-50 years
Omega 3	5.2% 0.083g	18.8% 0.3g	1.6g per day for Men 19-50 years
Omega 6	13% 2.22g	9.5% 1.6g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	83% 108g	81% 105g	130g per day for Men 19-50 years
Sugars	101% 73g	108% 78.3g	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	52.5% 38g	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	% 34.7g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	87.7% 33.3g	71.4% 27g	38g per day for Men 19-50 years
Protein	43.7% 24.4g	55.6% 31g	56g per day for Men 19-50 years

Vitamins

	Tomatoes	Steamed Sweet Potato Leaves	Recommended Dietary Allowance
Vitamin A	130% 1167μg	233% 2100μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	85.6% 1.03mg	133% 1.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	40.6% 0.53mg	293% 3.8mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	103% 16.5mg	89.6% 14.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	49.4% 2.47mg	57% 2.86mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	171% 2.22mg	176% 2.3mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	43.4% 13μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	104% 417μg	175% 700μg	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	423% 381mg	24% 21.4mg	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	100% 15mg	91% 13.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	183% 219μg	1293% 1551μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomatoes	Steamed Sweet Potato Leaves	Recommended Dietary Allowance
Calcium	27.8% 278mg	47% 471mg	1000mg per day for Men 19-50 years
Copper	182% 1.64mg	52.4% 0.47mg	0.9mg per day for Men 19-50 years
Fluoride	1.6% 64μg	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	94% 7.5mg	113% 9mg	8mg per day for Men 19-50 years
Magnesium	72.8% 306mg	163% 686mg	420mg per day for Men 19-50 years
Manganese	138% 3.17mg	142% 3.27mg	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	95% 667mg	81.6% 571mg	700mg per day for Men 19-50 years
Potassium	194% 6583mg	131% 4457mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	23.4% 13μg	55μg per day for Men 19-50 years
Sodium	9.26% 139mg	6.67% 100mg	1500mg per day for Men 19-50 years
Zinc	43% 4.72mg	33.8% 3.7mg	11mg per day for Men 19-50 years
Water	71% 2626g	34.4% 1274g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Tomatoes vs Steamed Sweet Potato Leaves:

• Raw Ripe Red Tomatoes have 17.8 times more Vitamin C than Steamed Sweet Potato Leaves.
• While Steamed Sweet Potato Leaves contain 1.8 times more Vitamin A, 1.6 times more Vitamin B1, 7.2 times more Vitamin B2, 1.7 times more Vitamin B9 and 7.1 times more Vitamin K than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes and Steamed Sweet Potato Leaves have similar amounts of Vitamin B3, Vitamin B5, Vitamin B6 and Vitamin E per 500 kcal.
• Both Raw Ripe Red Tomatoes as well as Steamed Sweet Potato Leaves have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Tomatoes vs Steamed Sweet Potato Leaves:

• Raw Ripe Red Tomatoes have 3.5 times more Copper, 1.5 times more Potassium, 1.4 times more Sodium, 1.3 times more Zinc and 2.1 times more Water than Steamed Sweet Potato Leaves.
• While Steamed Sweet Potato Leaves contain 1.7 times more Calcium, 2.2 times more Magnesium and more Selenium than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes and Steamed Sweet Potato Leaves have similar amounts of Iron, Manganese and Phosphorus per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Raw Ripe Red Tomatoes have 1.4 times more Omega 6 and 1.2 times more Fiber than Steamed Sweet Potato Leaves.
• While Steamed Sweet Potato Leaves contain 3.6 times more Omega 3 and 1.3 times more Protein than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes and Steamed Sweet Potato Leaves have similar amounts of Energy, Fat, Carbohydrate and Sugars per 500 kcal.
• Both Raw Ripe Red Tomatoes as well as Steamed Sweet Potato Leaves have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.