Comparing Nutrients in 5 ounces Steamed Sweet Potato Leaves VS 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	1.7% 49.6kcal	4.2% 122kcal	2900kcal per day for Men 19-50 years
Fat	0.5% 0.48g	0.073% 0.071g	97g per day for Men 19-50 years
Saturated Fat	0.29% 0.092g	0.08% 0.026g	32g per day for Men 19-50 years
Omega 3	1.86% 0.03g	0.089% 0.001g	1.6g per day for Men 19-50 years
Omega 6	0.94% 0.16g	0.11% 0.018g	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	22% 28.5g	130g per day for Men 19-50 years
Sugars	10.7% 7.77g	8.17% 5.93g	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	1.37% 0.99g	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	% 1.36g	g per day for Men 19-50 years
Sucrose	NA	% 3.57g	g per day for Men 19-50 years
Fiber	7.1% 2.7g	11% 4.25g	38g per day for Men 19-50 years
Protein	5.5% 3.1g	3.97% 2.23g	56g per day for Men 19-50 years

Vitamins

	Steamed Sweet Potato Leaves	Sweet Potato	Recommended Dietary Allowance
Vitamin A	23% 208μg	112% 1005μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13.2% 0.16mg	9.2% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	29% 0.38mg	6.65% 0.086mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.9% 1.42mg	4.93% 0.79mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.67% 0.28mg	22.7% 1.13mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17.4% 0.23mg	22.8% 0.3mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	8.27% 2.5μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	17.4% 69.5μg	3.9% 15.6μg	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	3.78% 3.4mg	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	9.07% 1.36mg	2.46% 0.37mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	128% 154μg	2.13% 2.55μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Steamed Sweet Potato Leaves	Sweet Potato	Recommended Dietary Allowance
Calcium	4.68% 46.8mg	4.25% 42.5mg	1000mg per day for Men 19-50 years
Copper	5.2% 0.047mg	23.8% 0.21mg	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	11% 0.86mg	8mg per day for Men 19-50 years
Magnesium	16% 68mg	8.44% 35.4mg	420mg per day for Men 19-50 years
Manganese	14% 0.32mg	16% 0.37mg	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	9.5% 66.6mg	700mg per day for Men 19-50 years
Potassium	13% 442mg	14% 478mg	3400mg per day for Men 19-50 years
Selenium	2.3% 1.28μg	1.55% 0.85μg	55μg per day for Men 19-50 years
Sodium	0.66% 9.92mg	5.2% 78mg	1500mg per day for Men 19-50 years
Zinc	3.35% 0.37mg	3.87% 0.43mg	11mg per day for Men 19-50 years
Water	3.4% 126g	2.96% 110g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Steamed Sweet Potato Leaves vs Sweet Potato:

• Steamed Sweet Potato Leaves have 1.4 times more Vitamin B1, 4.4 times more Vitamin B2, 1.8 times more Vitamin B3, 4.5 times more Vitamin B9, 3.7 times more Vitamin E and 60.3 times more Vitamin K than Raw Sweet Potato.
• While Raw Sweet Potato contains 4.8 times more Vitamin A, 4 times more Vitamin B5, 1.3 times more Vitamin B6 and 1.6 times more Vitamin C 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 5 oz.

Comparing minerals per 5 ounces for Steamed Sweet Potato Leaves vs Sweet Potato:

• Steamed Sweet Potato Leaves have 1.9 times more Magnesium and 1.5 times more Selenium than Raw Sweet Potato.
• While Raw Sweet Potato contains 4.6 times more Copper and 7.9 times more Sodium than Steamed Sweet Potato Leaves.
• Both Steamed Sweet Potato Leaves and Raw Sweet Potato have similar amounts of Calcium, Iron, Manganese, Phosphorus, Potassium, Zinc and Water per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Steamed Sweet Potato Leaves have 21 times more Omega 3, 1.3 times more Sugars and 1.4 times more Protein than Raw Sweet Potato.
• While Raw Sweet Potato contains 2.5 times more Energy, 2.7 times more Carbohydrate and 1.6 times more Fiber than Steamed Sweet Potato Leaves.
• Both Steamed Sweet Potato Leaves as well as Raw Sweet Potato have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 5 oz.