Comparing Nutrients in 7 ounces Sweet Potato Leaves VS Dried Beechnuts

Macros Ratio

	Protein	Fat	Carbs
Sweet Potato Leaves	20%	9%	71%
Dried Beechnuts	4%	74%	22%

Macro Nutrients

	Sweet Potato Leaves	Dried Beechnuts	Recommended Dietary Allowance
Energy	2.87% 83.3kcal	39.4% 1143kcal	2900kcal per day for Men 19-50 years
Fat	1.04% 1g	102% 99g	97g per day for Men 19-50 years
Saturated Fat	0.69% 0.22g	35.5% 11.3g	32g per day for Men 19-50 years
Omega 3	4.47% 0.071g	211% 3.37g	1.6g per day for Men 19-50 years
Omega 6	2.24% 0.38g	215% 36.5g	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	51% 66.5g	130g per day for Men 19-50 years
Sugars	NA	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	27.7% 10.5g	NA	38g per day for Men 19-50 years
Protein	8.82% 4.94g	22% 12.3g	56g per day for Men 19-50 years

Vitamins

	Sweet Potato Leaves	Dried Beechnuts	Recommended Dietary Allowance
Vitamin A	41.7% 375μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	25.8% 0.31mg	50.3% 0.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	52.7% 0.68mg	56.6% 0.74mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14% 2.24mg	11% 1.74mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.93% 0.45mg	36.7% 1.84mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	29% 0.38mg	104% 1.36mg	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	56% 224μg	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	34% 30.8mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	500% 600μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sweet Potato Leaves	Dried Beechnuts	Recommended Dietary Allowance
Calcium	15.5% 155mg	0.2% 2mg	1000mg per day for Men 19-50 years
Copper	NA	148% 1.33mg	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	24% 1.92mg	61% 4.9mg	8mg per day for Men 19-50 years
Magnesium	33% 139mg	0% 0mg	420mg per day for Men 19-50 years
Manganese	NA	116% 2.66mg	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	0% 0mg	700mg per day for Men 19-50 years
Potassium	29.7% 1008mg	59.4% 2018mg	3400mg per day for Men 19-50 years
Selenium	3.25% 1.8μg	NA	55μg per day for Men 19-50 years
Sodium	0.79% 12mg	5.03% 75.4mg	1500mg per day for Men 19-50 years
Zinc	NA	6.5% 0.71mg	11mg per day for Men 19-50 years
Water	4.66% 172g	0.35% 13g	3700g per day for Men 19-50 years

Nutrient Comparison: Sweet Potato Leaves VS Dried Beechnuts per 7 oz

Compare the macro and micronutrient content in 7 oz of Sweet Potato Leaves versus 7 oz of Dried Beechnuts to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 7 ounces of Sweet Potato Leaves have more Vitamin A and 1.3 times more Vitamin B3 than Dried Beechnuts.
• While 7 oz of Dried Beechnuts contain 1.9 times more Vitamin B1, 4.1 times more Vitamin B5, 3.6 times more Vitamin B6 and 1.4 times more Vitamin C than Raw Sweet Potato Leaves.
• Both Sweet Potato Leaves and Dried Beechnuts provide similar amounts of Vitamin B2 per seven ounces.
• 7 ounces of Dried Beechnuts have insufficient amounts of Vitamin A
• Both Raw Sweet Potato Leaves as well as Dried Beechnuts have insufficient amounts of Vitamin B12 in seven ounces.

Comparing minerals per 7 ounces for Sweet Potato Leaves vs Dried Beechnuts:

• 7 ounces of Sweet Potato Leaves have 78 times more Calcium, more Magnesium, more Phosphorus and 13.2 times more Water than Dried Beechnuts.
• While 7 oz of Dried Beechnuts contain 2.5 times more Iron, 2 times more Potassium and 6.3 times more Sodium than Raw Sweet Potato Leaves.
• 7 ounces of Dried Beechnuts lack sufficient amounts of Calcium, Magnesium and Phosphorus

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Dried Beechnuts contain 13.7 times more Energy, 98 times more Fat, 51.5 times more Saturated Fat, 47.2 times more Omega 3, 95.8 times more Omega 6, 3.8 times more Carbohydrate and 2.5 times more Protein than Raw Sweet Potato Leaves.
• 7 ounces of Sweet Potato Leaves provide inadequate amounts of Energy and Omega 6

Frequently Asked Questions about Sweet Potato Leaves VS Dried Beechnuts

What are the health benefits of Sweet Potato Leaves compared to Dried Beechnuts?

Sweet potato leaves are a good source of vitamins A, C, and K, as well as minerals like iron and calcium. They are also rich in antioxidants and fiber, which can help support overall health and digestion. Dried beech nuts, on the other hand, are high in healthy fats and protein, making them a good plant-based source of energy and nutrients. However, sweet potato leaves are generally lower in calories and higher in essential vitamins and minerals compared to dried beech nuts.

Can I lose weight easier by eating more Sweet Potato Leaves or Dried Beechnuts?

Sweet potato leaves would be a better option for weight loss compared to dried beechnuts. Sweet potato leaves are low in calories and high in fiber, which can help you feel full and satisfied while consuming fewer calories. Dried beechnuts, on the other hand, are higher in calories and fat, which may make it harder to lose weight if consumed in large quantities. Additionally, sweet potato leaves are rich in vitamins and minerals, making them a more nutritious choice for overall health and weight management.

Should I eat more Sweet Potato Leaves or more Dried Beechnuts to gain more muscles while training consistently?

Sweet potato leaves are a great source of vitamins, minerals, and antioxidants that can support muscle growth and overall health. They are rich in protein, iron, and calcium, which are important nutrients for muscle development. Dried beech nuts, on the other hand, are high in healthy fats and calories, but they are not as rich in protein as sweet potato leaves. To gain more muscles while training consistently, it is recommended to focus on a balanced diet that includes a variety of plant-based protein sources such as legumes, nuts, seeds, and leafy greens like sweet potato leaves. Incorporating both sweet potato leaves and dried beech nuts into your diet can provide a good balance of nutrients to support muscle growth.

What is the environmental impact of producing Sweet Potato Leaves compared to Dried Beechnuts?

Producing sweet potato leaves has a lower environmental impact compared to dried beechnuts. Sweet potato leaves require less water, land, and resources to grow, making them a more sustainable option. Additionally, sweet potato leaves are rich in nutrients like vitamins A and C, iron, and fiber, making them a nutritious choice for a plant-based diet.