Comparing Nutrients in 7 ounces Steamed Sweet Potato Leaves with Salt VS Baked Frozen Sweet Potato with Salt

Macros Ratio

	Protein	Fat	Carbs
Steamed Sweet Potato Leaves with Salt	21%	7%	72%
Baked Frozen Sweet Potato with Salt	7%	1%	92%

Macro Nutrients

	Steamed Sweet Potato Leaves with Salt	Baked Frozen Sweet Potato with Salt	Recommended Dietary Allowance
Energy	2.4% 69.5kcal	6.84% 198kcal	2900kcal per day for Men 19-50 years
Fat	0.7% 0.67g	0.25% 0.24g	97g per day for Men 19-50 years
Saturated Fat	0.4% 0.13g	0.16% 0.052g	32g per day for Men 19-50 years
Omega 3	2.6% 0.042g	0.99% 0.016g	1.6g per day for Men 19-50 years
Omega 6	1.3% 0.22g	0.53% 0.089g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	11.3% 14.6g	35.7% 46.4g	130g per day for Men 19-50 years
Sugars	15% 11g	NA	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	9.92% 3.77g	9.4% 3.57g	38g per day for Men 19-50 years
Protein	7.73% 4.33g	6.06% 3.4g	56g per day for Men 19-50 years

Vitamins

	Steamed Sweet Potato Leaves with Salt	Baked Frozen Sweet Potato with Salt	Recommended Dietary Allowance
Vitamin A	32.4% 292μg	181% 1629μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	18.5% 0.22mg	11% 0.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	40.8% 0.53mg	8.55% 0.11mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12.4% 2mg	6.9% 1.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.94% 0.4mg	22.2% 1.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	24.4% 0.32mg	28.4% 0.37mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	10.3% 3.1μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	24.3% 97μg	11% 43.7μg	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	3.3% 2.98mg	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	12.7% 1.9mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	180% 216μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Steamed Sweet Potato Leaves with Salt	Baked Frozen Sweet Potato with Salt	Recommended Dietary Allowance
Calcium	6.55% 65.5mg	6.95% 69.5mg	1000mg per day for Men 19-50 years
Copper	7.28% 0.065mg	40.4% 0.36mg	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	15.6% 1.25mg	13.4% 1.07mg	8mg per day for Men 19-50 years
Magnesium	22.7% 95mg	9.92% 41.7mg	420mg per day for Men 19-50 years
Manganese	19.8% 0.45mg	57.4% 1.3mg	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	11.3% 79.4mg	12.5% 87.3mg	700mg per day for Men 19-50 years
Potassium	18.2% 619mg	22% 748mg	3400mg per day for Men 19-50 years
Selenium	3.25% 1.8μg	2.16% 1.2μg	55μg per day for Men 19-50 years
Sodium	33% 494mg	32.3% 484mg	1500mg per day for Men 19-50 years
Zinc	4.7% 0.52mg	5.4% 0.6mg	11mg per day for Men 19-50 years
Water	4.8% 177g	3.95% 146g	3700g per day for Men 19-50 years

Nutrient Comparison: Steamed Sweet Potato Leaves with Salt VS Baked Frozen Sweet Potato with Salt per 7 oz

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

Lets compare vitamin content per 7 ounces of Steamed Sweet Potato Leaves with Salt vs Baked Frozen Sweet Potato with Salt:

• 7 ounces of Steamed Sweet Potato Leaves with Salt have 1.7 times more Vitamin B1, 4.8 times more Vitamin B2, 1.8 times more Vitamin B3 and 2.2 times more Vitamin B9 than Baked Frozen Sweet Potato with Salt.
• While 7 oz of Baked Frozen Sweet Potato with Salt contain 5.6 times more Vitamin A, 2.8 times more Vitamin B5 and 6.1 times more Vitamin C than Steamed Sweet Potato Leaves with Salt.
• Both Steamed Sweet Potato Leaves with Salt and Baked Frozen Sweet Potato with Salt provide similar amounts of Vitamin B6 per seven ounces.
• 7 ounces of Steamed Sweet Potato Leaves with Salt have insufficient amounts of Vitamin C
• Both Steamed Sweet Potato Leaves with Salt as well as Baked Frozen Sweet Potato with Salt have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Steamed Sweet Potato Leaves with Salt vs Baked Frozen Sweet Potato with Salt:

• 7 ounces of Steamed Sweet Potato Leaves with Salt have 2.3 times more Magnesium and 1.2 times more Water than Baked Frozen Sweet Potato with Salt.
• While 7 oz of Baked Frozen Sweet Potato with Salt contain 5.5 times more Copper and 2.9 times more Manganese than Steamed Sweet Potato Leaves with Salt.
• Both Steamed Sweet Potato Leaves with Salt and Baked Frozen Sweet Potato with Salt contain similar levels of Calcium, Iron, Phosphorus, Potassium, Sodium and Zinc per seven ounces.
• Both Steamed Sweet Potato Leaves with Salt as well as Baked Frozen Sweet Potato with Salt lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Steamed Sweet Potato Leaves with Salt have 1.3 times more Protein than Baked Frozen Sweet Potato with Salt.
• While 7 oz of Baked Frozen Sweet Potato with Salt contain 2.9 times more Energy and 3.2 times more Carbohydrate than Steamed Sweet Potato Leaves with Salt.
• Both Steamed Sweet Potato Leaves with Salt and Baked Frozen Sweet Potato with Salt offer comparable quantities of Fiber per seven ounces.
• 7 ounces of Steamed Sweet Potato Leaves with Salt provide inadequate amounts of Energy
• Both Steamed Sweet Potato Leaves with Salt as well as Baked Frozen Sweet Potato with Salt provide inadequate amounts of Omega 3 and Omega 6 in seven ounces.