Comparing Nutrients in 7 ounces Cooked Ripe Red Tomatoes VS Steamed Sweet Potato Leaves

Macros Ratio

	Protein	Fat	Carbs
Cooked Ripe Red Tomatoes	18%	5%	77%
Steamed Sweet Potato Leaves	21%	7%	72%

Macro Nutrients

	Cooked Ripe Red Tomatoes	Steamed Sweet Potato Leaves	Recommended Dietary Allowance
Energy	1.23% 35.7kcal	2.4% 69.5kcal	2900kcal per day for Men 19-50 years
Fat	0.23% 0.22g	0.7% 0.67g	97g per day for Men 19-50 years
Saturated Fat	0.093% 0.03g	0.4% 0.13g	32g per day for Men 19-50 years
Omega 3	0.25% 0.004g	2.6% 0.042g	1.6g per day for Men 19-50 years
Omega 6	0.49% 0.083g	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	6.12% 7.96g	11.3% 14.6g	130g per day for Men 19-50 years
Sugars	6.8% 4.94g	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	3.6% 2.6g	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	% 2.34g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	3.66% 1.4g	9.92% 3.77g	38g per day for Men 19-50 years
Protein	3.37% 1.9g	7.73% 4.33g	56g per day for Men 19-50 years

Vitamins

	Cooked Ripe Red Tomatoes	Steamed Sweet Potato Leaves	Recommended Dietary Allowance
Vitamin A	5.3% 47.6μg	32.4% 292μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.95% 0.071mg	18.5% 0.22mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.36% 0.044mg	40.8% 0.53mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.6% 1.06mg	12.4% 2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.1% 0.26mg	7.94% 0.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12% 0.16mg	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	6.45% 25.8μg	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	50.3% 45.2mg	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	7.4% 1.1mg	12.7% 1.9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.63% 5.56μg	180% 216μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Ripe Red Tomatoes	Steamed Sweet Potato Leaves	Recommended Dietary Allowance
Calcium	2.2% 22mg	6.55% 65.5mg	1000mg per day for Men 19-50 years
Copper	16.5% 0.15mg	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	17% 1.35mg	15.6% 1.25mg	8mg per day for Men 19-50 years
Magnesium	4.25% 18mg	22.7% 95mg	420mg per day for Men 19-50 years
Manganese	9.06% 0.21mg	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	7.94% 55.6mg	11.3% 79.4mg	700mg per day for Men 19-50 years
Potassium	12.7% 433mg	18.2% 619mg	3400mg per day for Men 19-50 years
Selenium	1.8% 0.99μg	3.25% 1.8μg	55μg per day for Men 19-50 years
Sodium	1.46% 22mg	0.93% 14mg	1500mg per day for Men 19-50 years
Zinc	2.53% 0.28mg	4.7% 0.52mg	11mg per day for Men 19-50 years
Water	5.06% 187g	4.8% 177g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Cooked Ripe Red Tomatoes vs Steamed Sweet Potato Leaves:

• Cooked Ripe Red Tomatoes have 15.2 times more Vitamin C than Steamed Sweet Potato Leaves.
• While Steamed Sweet Potato Leaves contain 6.1 times more Vitamin A, 3.1 times more Vitamin B1, 12.1 times more Vitamin B2, 1.9 times more Vitamin B3, 1.6 times more Vitamin B5, 2 times more Vitamin B6, 3.8 times more Vitamin B9, 1.7 times more Vitamin E and 38.8 times more Vitamin K than Cooked Ripe Red Tomatoes.
• Both Cooked Ripe Red Tomatoes 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 Cooked Ripe Red Tomatoes vs Steamed Sweet Potato Leaves:

• Cooked Ripe Red Tomatoes have 2.3 times more Copper than Steamed Sweet Potato Leaves.
• While Steamed Sweet Potato Leaves contain 3 times more Calcium, 5.3 times more Magnesium, 2.2 times more Manganese, 1.4 times more Phosphorus, 1.4 times more Potassium, 1.8 times more Selenium and 1.9 times more Zinc than Cooked Ripe Red Tomatoes.
• Both Cooked Ripe Red Tomatoes and Steamed Sweet Potato Leaves have similar amounts of Iron and Water per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Steamed Sweet Potato Leaves contain 1.9 times more Energy, 10.5 times more Omega 3, 1.8 times more Carbohydrate, 2.2 times more Sugars, 2.7 times more Fiber and 2.3 times more Protein than Cooked Ripe Red Tomatoes.
• Both Cooked Ripe Red Tomatoes as well as Steamed Sweet Potato Leaves have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 7 oz.