Comparing Nutrients in 7 ounces Cooked Sweet Potato, Baked In Skin, Flesh with Salt VS Steamed Sweet Potato Leaves with Salt

Macros Ratio

	Protein	Fat	Carbs
Cooked Sweet Potato, Baked In Skin, Flesh with Salt	9%	1%	90%
Steamed Sweet Potato Leaves with Salt	21%	7%	72%

Macro Nutrients

	Cooked Sweet Potato, Baked In Skin, Flesh with Salt	Steamed Sweet Potato Leaves with Salt	Recommended Dietary Allowance
Energy	6.16% 179kcal	2.4% 69.5kcal	2900kcal per day for Men 19-50 years
Fat	0.31% 0.3g	0.7% 0.67g	97g per day for Men 19-50 years
Saturated Fat	0.32% 0.1g	0.4% 0.13g	32g per day for Men 19-50 years
Omega 3	0.74% 0.012g	2.6% 0.042g	1.6g per day for Men 19-50 years
Omega 6	1.05% 0.18g	1.3% 0.22g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	31.6% 41g	11.3% 14.6g	130g per day for Men 19-50 years
Sugars	17.7% 13g	15% 11g	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	1.37% 0.99g	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	% 1.13g	NA	g per day for Men 19-50 years
Sucrose	% 4.52g	NA	g per day for Men 19-50 years
Fiber	17.2% 6.55g	9.92% 3.77g	38g per day for Men 19-50 years
Protein	7.12% 4g	7.73% 4.33g	56g per day for Men 19-50 years

Vitamins

	Cooked Sweet Potato, Baked In Skin, Flesh with Salt	Steamed Sweet Potato Leaves with Salt	Recommended Dietary Allowance
Vitamin A	212% 1907μg	32.4% 292μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	17.7% 0.21mg	18.5% 0.22mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16% 0.21mg	40.8% 0.53mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18.5% 2.96mg	12.4% 2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	35% 1.75mg	7.94% 0.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	43.7% 0.57mg	24.4% 0.32mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	16% 4.76μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	2.98% 12μg	24.3% 97μg	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	43.2% 39mg	3.3% 2.98mg	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	9.4% 1.4mg	12.7% 1.9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.8% 4.56μg	180% 216μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Sweet Potato, Baked In Skin, Flesh with Salt	Steamed Sweet Potato Leaves with Salt	Recommended Dietary Allowance
Calcium	7.54% 75.4mg	6.55% 65.5mg	1000mg per day for Men 19-50 years
Copper	35.5% 0.32mg	7.28% 0.065mg	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	15.6% 1.25mg	8mg per day for Men 19-50 years
Magnesium	12.8% 53.6mg	22.7% 95mg	420mg per day for Men 19-50 years
Manganese	43% 0.99mg	19.8% 0.45mg	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	15.3% 107mg	11.3% 79.4mg	700mg per day for Men 19-50 years
Potassium	27.7% 943mg	18.2% 619mg	3400mg per day for Men 19-50 years
Selenium	0.72% 0.4μg	3.25% 1.8μg	55μg per day for Men 19-50 years
Sodium	32.5% 488mg	33% 494mg	1500mg per day for Men 19-50 years
Zinc	5.77% 0.64mg	4.7% 0.52mg	11mg per day for Men 19-50 years
Water	4.07% 150g	4.8% 177g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Sweet Potato, Baked In Skin, Flesh with Salt VS Steamed Sweet Potato Leaves with Salt per 7 oz

Compare the macro and micronutrient content in 7 oz of Cooked Sweet Potato, Baked In Skin, Flesh with Salt versus 7 oz of Steamed Sweet Potato Leaves with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Cooked Sweet Potato, Baked In Skin, Flesh with Salt vs Steamed Sweet Potato Leaves with Salt:

• 7 ounces of Cooked Sweet Potato, Baked In Skin, Flesh with Salt have 6.5 times more Vitamin A, 1.5 times more Vitamin B3, 4.4 times more Vitamin B5, 1.8 times more Vitamin B6 and 13.1 times more Vitamin C than Steamed Sweet Potato Leaves with Salt.
• While 7 oz of Steamed Sweet Potato Leaves with Salt contain 2.5 times more Vitamin B2, 8.2 times more Vitamin B9, 1.4 times more Vitamin E and 47.2 times more Vitamin K than Cooked Sweet Potato, Baked In Skin, Flesh with Salt.
• Both Cooked Sweet Potato, Baked In Skin, Flesh with Salt and Steamed Sweet Potato Leaves with Salt provide similar amounts of Vitamin B1 per seven ounces.
• 7 ounces of Cooked Sweet Potato, Baked In Skin, Flesh with Salt have insufficient amounts of Vitamin B9 and Vitamin K
• 7 ounces of Steamed Sweet Potato Leaves with Salt have insufficient amounts of Vitamin C
• Both Cooked Sweet Potato, Baked In Skin, Flesh with Salt as well as Steamed Sweet Potato Leaves with Salt have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Cooked Sweet Potato, Baked In Skin, Flesh with Salt vs Steamed Sweet Potato Leaves with Salt:

• 7 ounces of Cooked Sweet Potato, Baked In Skin, Flesh with Salt have 4.9 times more Copper, 2.2 times more Manganese, 1.4 times more Phosphorus, 1.5 times more Potassium and 1.2 times more Zinc than Steamed Sweet Potato Leaves with Salt.
• While 7 oz of Steamed Sweet Potato Leaves with Salt contain 1.8 times more Magnesium than Cooked Sweet Potato, Baked In Skin, Flesh with Salt.
• Both Cooked Sweet Potato, Baked In Skin, Flesh with Salt and Steamed Sweet Potato Leaves with Salt contain similar levels of Calcium, Iron, Sodium and Water per seven ounces.
• Both Cooked Sweet Potato, Baked In Skin, Flesh with Salt as well as Steamed Sweet Potato Leaves with Salt lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Cooked Sweet Potato, Baked In Skin, Flesh with Salt have 2.6 times more Energy, 2.8 times more Carbohydrate and 1.7 times more Fiber than Steamed Sweet Potato Leaves with Salt.
• Both Cooked Sweet Potato, Baked In Skin, Flesh with Salt and Steamed Sweet Potato Leaves with Salt offer comparable quantities of Sugars and Protein per seven ounces.
• 7 ounces of Steamed Sweet Potato Leaves with Salt provide inadequate amounts of Energy
• Both Cooked Sweet Potato, Baked In Skin, Flesh with Salt as well as Steamed Sweet Potato Leaves with Salt provide inadequate amounts of Omega 3 and Omega 6 in seven ounces.