Comparing Nutrients in 7 ounces Sweet Potato Leaves VS Carrots

Macros Ratio

	Protein	Fat	Carbs
Sweet Potato Leaves	20%	9%	71%
Carrots	8%	5%	87%

Macro Nutrients

	Sweet Potato Leaves	Carrots	Recommended Dietary Allowance
Energy	2.87% 83.3kcal	2.8% 81.4kcal	2900kcal per day for Men 19-50 years
Fat	1.04% 1g	0.49% 0.48g	97g per day for Men 19-50 years
Saturated Fat	0.69% 0.22g	0.2% 0.064g	32g per day for Men 19-50 years
Omega 3	4.47% 0.071g	0.25% 0.004g	1.6g per day for Men 19-50 years
Omega 6	2.24% 0.38g	1.17% 0.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	13.5% 17.5g	14.6% 19g	130g per day for Men 19-50 years
Sugars	NA	13% 9.4g	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	1.5% 1.1g	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	% 1.17g	g per day for Men 19-50 years
Sucrose	NA	% 7.12g	g per day for Men 19-50 years
Fiber	27.7% 10.5g	14.6% 5.56g	38g per day for Men 19-50 years
Protein	8.82% 4.94g	3.3% 1.85g	56g per day for Men 19-50 years

Vitamins

	Sweet Potato Leaves	Carrots	Recommended Dietary Allowance
Vitamin A	41.7% 375μg	184% 1657μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	25.8% 0.31mg	11% 0.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	52.7% 0.68mg	8.85% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14% 2.24mg	12% 1.95mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.93% 0.45mg	11% 0.54mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	29% 0.38mg	21% 0.27mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	14.7% 4.4μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	NA	9.43% 37.7μg	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	24.3% 22mg	13% 11.7mg	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	8.73% 1.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	500% 600μg	22% 26μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sweet Potato Leaves	Carrots	Recommended Dietary Allowance
Calcium	15.5% 155mg	6.55% 65.5mg	1000mg per day for Men 19-50 years
Copper	NA	9.92% 0.089mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.16% 6.35μg	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	24% 1.92mg	7.44% 0.6mg	8mg per day for Men 19-50 years
Magnesium	33% 139mg	5.67% 24mg	420mg per day for Men 19-50 years
Manganese	NA	12.3% 0.28mg	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	23% 161mg	9.92% 69.5mg	700mg per day for Men 19-50 years
Potassium	29.7% 1008mg	18.7% 635mg	3400mg per day for Men 19-50 years
Selenium	3.25% 1.8μg	0.36% 0.2μg	55μg per day for Men 19-50 years
Sodium	0.79% 12mg	9.13% 137mg	1500mg per day for Men 19-50 years
Zinc	NA	4.33% 0.48mg	11mg per day for Men 19-50 years
Water	4.66% 172g	4.74% 175g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Sweet Potato Leaves vs Carrots:

• Raw Sweet Potato Leaves have 2.4 times more Vitamin B1, 5.9 times more Vitamin B2, 1.4 times more Vitamin B6, 1.9 times more Vitamin C and 22.9 times more Vitamin K than Raw Carrots.
• While Raw Carrots contain 4.4 times more Vitamin A than Raw Sweet Potato Leaves.
• Both Raw Sweet Potato Leaves and Raw Carrots have similar amounts of Vitamin B3 and Vitamin B5 per 7 oz.
• Both Raw Sweet Potato Leaves as well as Raw Carrots have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Sweet Potato Leaves vs Carrots:

• Raw Sweet Potato Leaves have 2.4 times more Calcium, 3.2 times more Iron, 5.8 times more Magnesium, 2.3 times more Phosphorus, 1.6 times more Potassium and 9 times more Selenium than Raw Carrots.
• While Raw Carrots contain 11.5 times more Sodium than Raw Sweet Potato Leaves.
• Both Raw Sweet Potato Leaves and Raw Carrots have similar amounts of Water per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Raw Sweet Potato Leaves have 18 times more Omega 3, 1.9 times more Omega 6, 1.9 times more Fiber and 2.7 times more Protein than Raw Carrots.
• Both Raw Sweet Potato Leaves and Raw Carrots have similar amounts of Energy and Carbohydrate per 7 oz.
• Both Raw Sweet Potato Leaves as well as Raw Carrots have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 7 oz.