Comparing Nutrients in 7 ounces Sweet Potato VS Steamed Sweet Potato Leaves

Macros Ratio

	Protein	Fat	Carbs
Sweet Potato	7%	1%	92%
Steamed Sweet Potato Leaves	21%	7%	72%

Macro Nutrients

	Sweet Potato	Steamed Sweet Potato Leaves	Recommended Dietary Allowance
Energy	5.9% 171kcal	2.4% 69.5kcal	2900kcal per day for Men 19-50 years
Fat	0.1% 0.099g	0.7% 0.67g	97g per day for Men 19-50 years
Saturated Fat	0.11% 0.036g	0.4% 0.13g	32g per day for Men 19-50 years
Omega 3	0.12% 0.002g	2.6% 0.042g	1.6g per day for Men 19-50 years
Omega 6	0.15% 0.026g	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	30.7% 40g	11.3% 14.6g	130g per day for Men 19-50 years
Sugars	11.4% 8.3g	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	1.9% 1.4g	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	% 1.9g	NA	g per day for Men 19-50 years
Sucrose	% 5g	NA	g per day for Men 19-50 years
Fiber	15.7% 5.95g	9.92% 3.77g	38g per day for Men 19-50 years
Protein	5.56% 3.1g	7.73% 4.33g	56g per day for Men 19-50 years

Vitamins

	Sweet Potato	Steamed Sweet Potato Leaves	Recommended Dietary Allowance
Vitamin A	156% 1407μg	32.4% 292μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13% 0.15mg	18.5% 0.22mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.3% 0.12mg	40.8% 0.53mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.9% 1.1mg	12.4% 2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	31.8% 1.6mg	7.94% 0.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	32% 0.41mg	24.4% 0.32mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	11.6% 3.47μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	5.46% 22μg	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	5.3% 4.76mg	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	3.44% 0.52mg	12.7% 1.9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.98% 3.57μg	180% 216μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sweet Potato	Steamed Sweet Potato Leaves	Recommended Dietary Allowance
Calcium	5.95% 59.5mg	6.55% 65.5mg	1000mg per day for Men 19-50 years
Copper	33.3% 0.3mg	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	15% 1.2mg	15.6% 1.25mg	8mg per day for Men 19-50 years
Magnesium	12% 49.6mg	22.7% 95mg	420mg per day for Men 19-50 years
Manganese	22.3% 0.51mg	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	13.3% 93mg	11.3% 79.4mg	700mg per day for Men 19-50 years
Potassium	19.7% 669mg	18.2% 619mg	3400mg per day for Men 19-50 years
Selenium	2.16% 1.2μg	3.25% 1.8μg	55μg per day for Men 19-50 years
Sodium	7.28% 109mg	0.93% 14mg	1500mg per day for Men 19-50 years
Zinc	5.4% 0.6mg	4.7% 0.52mg	11mg per day for Men 19-50 years
Water	4.14% 153g	4.8% 177g	3700g per day for Men 19-50 years

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

• Raw Sweet Potato has 4.8 times more Vitamin A, 4 times more Vitamin B5, 1.3 times more Vitamin B6 and 1.6 times more Vitamin C than Steamed Sweet Potato Leaves.
• While Steamed Sweet Potato Leaves contain 1.4 times more Vitamin B1, 4.4 times more Vitamin B2, 1.8 times more Vitamin B3, 4.5 times more Vitamin B9, 3.7 times more Vitamin E and 60.3 times more Vitamin K than Raw Sweet Potato.
• Both Raw Sweet Potato 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 vs Steamed Sweet Potato Leaves:

• Raw Sweet Potato has 4.6 times more Copper and 7.9 times more Sodium than Steamed Sweet Potato Leaves.
• While Steamed Sweet Potato Leaves contain 1.9 times more Magnesium and 1.5 times more Selenium than Raw Sweet Potato.
• Both Raw Sweet Potato and Steamed Sweet Potato Leaves have similar amounts of Calcium, Iron, Manganese, Phosphorus, Potassium, Zinc and Water per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Raw Sweet Potato has 2.5 times more Energy, 2.7 times more Carbohydrate and 1.6 times more Fiber than Steamed Sweet Potato Leaves.
• While Steamed Sweet Potato Leaves contain 21 times more Omega 3, 1.3 times more Sugars and 1.4 times more Protein than Raw Sweet Potato.
• Both Raw Sweet Potato as well as Steamed Sweet Potato Leaves have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 7 oz.