Comparing Nutrients in 7 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	2.87% 83.3kcal	2.4% 69.5kcal	2900kcal per day for Men 19-50 years
Fat	1.04% 1g	0.7% 0.67g	97g per day for Men 19-50 years
Saturated Fat	0.69% 0.22g	0.4% 0.13g	32g per day for Men 19-50 years
Omega 3	4.47% 0.071g	2.6% 0.042g	1.6g per day for Men 19-50 years
Omega 6	2.24% 0.38g	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	13.5% 17.5g	11.3% 14.6g	130g per day for Men 19-50 years
Sugars	NA	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	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	9.92% 3.77g	38g per day for Men 19-50 years
Protein	8.82% 4.94g	7.73% 4.33g	56g per day for Men 19-50 years

Vitamins

	Sweet Potato Leaves	Steamed Sweet Potato Leaves	Recommended Dietary Allowance
Vitamin A	41.7% 375μg	32.4% 292μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	25.8% 0.31mg	18.5% 0.22mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	52.7% 0.68mg	40.8% 0.53mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14% 2.24mg	12.4% 2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.93% 0.45mg	7.94% 0.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	29% 0.38mg	24.4% 0.32mg	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	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	24.3% 22mg	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	NA	12.7% 1.9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	500% 600μg	180% 216μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sweet Potato Leaves	Steamed Sweet Potato Leaves	Recommended Dietary Allowance
Calcium	15.5% 155mg	6.55% 65.5mg	1000mg per day for Men 19-50 years
Copper	NA	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	24% 1.92mg	15.6% 1.25mg	8mg per day for Men 19-50 years
Magnesium	33% 139mg	22.7% 95mg	420mg per day for Men 19-50 years
Manganese	NA	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	23% 161mg	11.3% 79.4mg	700mg per day for Men 19-50 years
Potassium	29.7% 1008mg	18.2% 619mg	3400mg per day for Men 19-50 years
Selenium	3.25% 1.8μg	3.25% 1.8μg	55μg per day for Men 19-50 years
Sodium	0.79% 12mg	0.93% 14mg	1500mg per day for Men 19-50 years
Zinc	NA	4.7% 0.52mg	11mg per day for Men 19-50 years
Water	4.66% 172g	4.8% 177g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 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 7 oz.
• Both Raw Sweet Potato Leaves as well as Steamed Sweet Potato Leaves have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 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 7 oz.

Comparison of macro-nutrients per 7 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 7 oz.
• Both Raw Sweet Potato Leaves as well as Steamed Sweet Potato Leaves have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 7 oz.