Comparing Nutrients in 5 ounces Steamed Sweet Potato Leaves VS Frozen Roasted Potatoes with Salt

Macros Ratio

	Protein	Fat	Carbs
Steamed Sweet Potato Leaves	21%	7%	72%
Frozen Roasted Potatoes with Salt	7%	13%	80%

Macro Nutrients

	Steamed Sweet Potato Leaves	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Energy	1.7% 49.6kcal	6.2% 180kcal	2900kcal per day for Men 19-50 years
Fat	0.5% 0.48g	2.64% 2.57g	97g per day for Men 19-50 years
Saturated Fat	0.29% 0.092g	0.74% 0.24g	32g per day for Men 19-50 years
Omega 3	1.86% 0.03g	NA	1.6g per day for Men 19-50 years
Omega 6	0.94% 0.16g	NA	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	28.5% 37g	130g per day for Men 19-50 years
Sugars	10.7% 7.77g	1.35% 0.98g	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	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	7.1% 2.7g	9.7% 3.7g	38g per day for Men 19-50 years
Protein	5.5% 3.1g	5.6% 3.15g	56g per day for Men 19-50 years

Vitamins

	Steamed Sweet Potato Leaves	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Vitamin A	23% 208μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13.2% 0.16mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	29% 0.38mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.9% 1.42mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.67% 0.28mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17.4% 0.23mg	NA	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	17.4% 69.5μg	NA	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	2.36% 2.13mg	2.68% 2.4mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	9.07% 1.36mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	128% 154μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Steamed Sweet Potato Leaves	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Calcium	4.68% 46.8mg	2.13% 21.3mg	1000mg per day for Men 19-50 years
Copper	5.2% 0.047mg	NA	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	8.86% 0.71mg	8mg per day for Men 19-50 years
Magnesium	16% 68mg	NA	420mg per day for Men 19-50 years
Manganese	14% 0.32mg	NA	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	NA	700mg per day for Men 19-50 years
Potassium	13% 442mg	18.8% 638mg	3400mg per day for Men 19-50 years
Selenium	2.3% 1.28μg	NA	55μg per day for Men 19-50 years
Sodium	0.66% 9.92mg	28% 422mg	1500mg per day for Men 19-50 years
Zinc	3.35% 0.37mg	NA	11mg per day for Men 19-50 years
Water	3.4% 126g	2.6% 97g	3700g per day for Men 19-50 years

Nutrient Comparison: Steamed Sweet Potato Leaves VS Frozen Roasted Potatoes with Salt per 5 oz

Compare the macro and micronutrient content in 5 oz of Steamed Sweet Potato Leaves versus 5 oz of Frozen Roasted Potatoes 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 vs Frozen Roasted Potatoes with Salt:

• Both Steamed Sweet Potato Leaves and Frozen Roasted Potatoes with Salt have similar amounts of vitamins per 5 oz
• Both Steamed Sweet Potato Leaves as well as Frozen Roasted Potatoes with Salt have insufficient amounts of Vitamin C in five ounces.

Comparing minerals per 5 ounces for Steamed Sweet Potato Leaves vs Frozen Roasted Potatoes with Salt:

• 5 ounces of Steamed Sweet Potato Leaves have 2.2 times more Calcium, 1.3 times more Iron and 1.3 times more Water than Frozen Roasted Potatoes with Salt.
• While 5 oz of Frozen Roasted Potatoes with Salt contain 1.4 times more Potassium and 42.6 times more Sodium than Steamed Sweet Potato Leaves.
• 5 ounces of Frozen Roasted Potatoes with Salt lack sufficient amounts of Calcium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Steamed Sweet Potato Leaves have 7.9 times more Sugars than Frozen Roasted Potatoes with Salt.
• While 5 oz of Frozen Roasted Potatoes with Salt contain 3.6 times more Energy, 3.5 times more Carbohydrate and 1.4 times more Fiber than Steamed Sweet Potato Leaves.
• Both Steamed Sweet Potato Leaves and Frozen Roasted Potatoes with Salt offer comparable quantities of Protein per five ounces.
• 5 ounces of Steamed Sweet Potato Leaves provide inadequate amounts of Energy