Comparing Nutrients in 5 ounces Steamed Sweet Potato Leaves with Salt VS Cooked Sweet Potato, Boiled, Without Skin with Salt

Macros Ratio

	Protein	Fat	Carbs
Steamed Sweet Potato Leaves with Salt	21%	7%	72%
Cooked Sweet Potato, Boiled, Without Skin with Salt	7%	2%	91%

Macro Nutrients

	Steamed Sweet Potato Leaves with Salt	Cooked Sweet Potato, Boiled, Without Skin with Salt	Recommended Dietary Allowance
Energy	1.7% 49.6kcal	3.7% 108kcal	2900kcal per day for Men 19-50 years
Fat	0.5% 0.48g	0.2% 0.2g	97g per day for Men 19-50 years
Saturated Fat	0.29% 0.092g	0.18% 0.057g	32g per day for Men 19-50 years
Omega 3	1.86% 0.03g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	0.94% 0.16g	0.67% 0.11g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	8.05% 10.5g	19.3% 25g	130g per day for Men 19-50 years
Sugars	10.7% 7.77g	11.2% 8.14g	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	0.84% 0.61g	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	% 0.77g	g per day for Men 19-50 years
Sucrose	NA	% 2.03g	g per day for Men 19-50 years
Fiber	7.1% 2.7g	9.33% 3.54g	38g per day for Men 19-50 years
Protein	5.5% 3.1g	3.47% 1.94g	56g per day for Men 19-50 years

Vitamins

	Steamed Sweet Potato Leaves with Salt	Cooked Sweet Potato, Boiled, Without Skin with Salt	Recommended Dietary Allowance
Vitamin A	23% 208μg	124% 1116μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13.2% 0.16mg	6.6% 0.079mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	29% 0.38mg	5.12% 0.067mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.9% 1.42mg	4.77% 0.76mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.67% 0.28mg	16.5% 0.82mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17.4% 0.23mg	18% 0.23mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	6.52% 1.96μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	17.4% 69.5μg	2.13% 8.5μg	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	2.36% 2.13mg	20% 18mg	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	9.07% 1.36mg	8.9% 1.33mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	128% 154μg	2.5% 2.98μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Steamed Sweet Potato Leaves with Salt	Cooked Sweet Potato, Boiled, Without Skin with Salt	Recommended Dietary Allowance
Calcium	4.68% 46.8mg	3.83% 38.3mg	1000mg per day for Men 19-50 years
Copper	5.2% 0.047mg	15% 0.13mg	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	11% 0.89mg	12.8% 1.02mg	8mg per day for Men 19-50 years
Magnesium	16% 68mg	6.07% 25.5mg	420mg per day for Men 19-50 years
Manganese	14% 0.32mg	16.4% 0.38mg	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	8.1% 56.7mg	6.48% 45.4mg	700mg per day for Men 19-50 years
Potassium	13% 442mg	9.6% 326mg	3400mg per day for Men 19-50 years
Selenium	2.3% 1.28μg	0.52% 0.28μg	55μg per day for Men 19-50 years
Sodium	23.5% 353mg	25% 373mg	1500mg per day for Men 19-50 years
Zinc	3.35% 0.37mg	2.58% 0.28mg	11mg per day for Men 19-50 years
Water	3.4% 126g	3.07% 114g	3700g per day for Men 19-50 years

Nutrient Comparison: Steamed Sweet Potato Leaves with Salt VS Cooked Sweet Potato, Boiled, Without Skin with Salt per 5 oz

Compare the macro and micronutrient content in 5 oz of Steamed Sweet Potato Leaves with Salt versus 5 oz of Cooked Sweet Potato, Boiled, Without Skin with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Steamed Sweet Potato Leaves with Salt vs Cooked Sweet Potato, Boiled, Without Skin with Salt:

• 5 ounces of Steamed Sweet Potato Leaves with Salt have 2 times more Vitamin B1, 5.7 times more Vitamin B2, 1.9 times more Vitamin B3, 8.2 times more Vitamin B9 and 51.7 times more Vitamin K than Cooked Sweet Potato, Boiled, Without Skin with Salt.
• While 5 oz of Cooked Sweet Potato, Boiled, Without Skin with Salt contain 5.4 times more Vitamin A, 2.9 times more Vitamin B5 and 8.5 times more Vitamin C than Steamed Sweet Potato Leaves with Salt.
• Both Steamed Sweet Potato Leaves with Salt and Cooked Sweet Potato, Boiled, Without Skin with Salt provide similar amounts of Vitamin B6 and Vitamin E per five ounces.
• 5 ounces of Steamed Sweet Potato Leaves with Salt have insufficient amounts of Vitamin C
• 5 ounces of Cooked Sweet Potato, Boiled, Without Skin with Salt have insufficient amounts of Vitamin B9 and Vitamin K
• Both Steamed Sweet Potato Leaves with Salt as well as Cooked Sweet Potato, Boiled, Without Skin with Salt have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Steamed Sweet Potato Leaves with Salt vs Cooked Sweet Potato, Boiled, Without Skin with Salt:

• 5 ounces of Steamed Sweet Potato Leaves with Salt have 1.2 times more Calcium, 2.7 times more Magnesium, 1.3 times more Phosphorus, 1.4 times more Potassium and 1.3 times more Zinc than Cooked Sweet Potato, Boiled, Without Skin with Salt.
• While 5 oz of Cooked Sweet Potato, Boiled, Without Skin with Salt contain 2.8 times more Copper than Steamed Sweet Potato Leaves with Salt.
• Both Steamed Sweet Potato Leaves with Salt and Cooked Sweet Potato, Boiled, Without Skin with Salt contain similar levels of Iron, Manganese, Sodium and Water per five ounces.
• 5 ounces of Cooked Sweet Potato, Boiled, Without Skin with Salt lack sufficient amounts of Zinc
• Both Steamed Sweet Potato Leaves with Salt as well as Cooked Sweet Potato, Boiled, Without Skin with Salt lack sufficient amounts of Selenium in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Steamed Sweet Potato Leaves with Salt have 1.6 times more Protein than Cooked Sweet Potato, Boiled, Without Skin with Salt.
• While 5 oz of Cooked Sweet Potato, Boiled, Without Skin with Salt contain 2.2 times more Energy, 2.4 times more Carbohydrate and 1.3 times more Fiber than Steamed Sweet Potato Leaves with Salt.
• Both Steamed Sweet Potato Leaves with Salt and Cooked Sweet Potato, Boiled, Without Skin with Salt offer comparable quantities of Sugars per five ounces.
• 5 ounces of Steamed Sweet Potato Leaves with Salt provide inadequate amounts of Energy
• Both Steamed Sweet Potato Leaves with Salt as well as Cooked Sweet Potato, Boiled, Without Skin with Salt provide inadequate amounts of Omega 3 and Omega 6 in five ounces.