Comparing Nutrients in 5 ounces Sweet Potato Leaves VS Steamed Sweet Potato Leaves

Macros Ratio

	Protein	Fat	Carbs
Sweet Potato Leaves	20%	9%	71%
Steamed Sweet Potato Leaves	21%	7%	72%

Macro Nutrients

	Sweet Potato Leaves	Steamed Sweet Potato Leaves	Recommended Dietary Allowance
Energy	2.05% 59.5kcal	1.7% 49.6kcal	2900kcal per day for Men 19-50 years
Fat	0.75% 0.72g	0.5% 0.48g	97g per day for Men 19-50 years
Saturated Fat	0.49% 0.16g	0.29% 0.092g	32g per day for Men 19-50 years
Omega 3	3.2% 0.051g	1.86% 0.03g	1.6g per day for Men 19-50 years
Omega 6	1.6% 0.27g	0.94% 0.16g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	9.6% 12.5g	8.05% 10.5g	130g per day for Men 19-50 years
Sugars	NA	10.7% 7.77g	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	19.8% 7.5g	7.1% 2.7g	38g per day for Men 19-50 years
Protein	6.3% 3.53g	5.5% 3.1g	56g per day for Men 19-50 years

Vitamins

	Sweet Potato Leaves	Steamed Sweet Potato Leaves	Recommended Dietary Allowance
Vitamin A	29.8% 268μg	23% 208μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	18.4% 0.22mg	13.2% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	37.6% 0.49mg	29% 0.38mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10% 1.6mg	8.9% 1.42mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.38% 0.32mg	5.67% 0.28mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	20.7% 0.27mg	17.4% 0.23mg	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	17.4% 69.5μg	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	17.3% 15.6mg	2.36% 2.13mg	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	9.07% 1.36mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	357% 428μg	128% 154μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sweet Potato Leaves	Steamed Sweet Potato Leaves	Recommended Dietary Allowance
Calcium	11% 111mg	4.68% 46.8mg	1000mg per day for Men 19-50 years
Copper	NA	5.2% 0.047mg	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	17% 1.37mg	11% 0.89mg	8mg per day for Men 19-50 years
Magnesium	23.6% 99mg	16% 68mg	420mg per day for Men 19-50 years
Manganese	NA	14% 0.32mg	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	16.4% 115mg	8.1% 56.7mg	700mg per day for Men 19-50 years
Potassium	21% 720mg	13% 442mg	3400mg per day for Men 19-50 years
Selenium	2.3% 1.28μg	2.3% 1.28μg	55μg per day for Men 19-50 years
Sodium	0.57% 8.5mg	0.66% 9.92mg	1500mg per day for Men 19-50 years
Zinc	NA	3.35% 0.37mg	11mg per day for Men 19-50 years
Water	3.33% 123g	3.4% 126g	3700g per day for Men 19-50 years

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

• Raw Sweet Potato Leaves have 1.3 times more Vitamin A, 1.4 times more Vitamin B1, 1.3 times more Vitamin B2, 7.3 times more Vitamin C and 2.8 times more Vitamin K than Steamed Sweet Potato Leaves.
• Both Raw Sweet Potato Leaves and Steamed Sweet Potato Leaves have similar amounts of Vitamin B3, Vitamin B5 and Vitamin B6 per 5 oz.
• Both Raw Sweet Potato Leaves as well as Steamed Sweet Potato Leaves have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

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

• Raw Sweet Potato Leaves have 2.4 times more Calcium, 1.5 times more Iron, 1.5 times more Magnesium, 2 times more Phosphorus and 1.6 times more Potassium than Steamed Sweet Potato Leaves.
• Both Raw Sweet Potato Leaves and Steamed Sweet Potato Leaves have similar amounts of Selenium and Water per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Raw Sweet Potato Leaves have 1.7 times more Omega 3, 1.7 times more Omega 6 and 2.8 times more Fiber than Steamed Sweet Potato Leaves.
• Both Raw Sweet Potato Leaves and Steamed Sweet Potato Leaves have similar amounts of Energy, Carbohydrate and Protein per 5 oz.
• Both Raw Sweet Potato Leaves as well as Steamed Sweet Potato Leaves have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 5 oz.