Comparing Nutrients in 7 ounces Tomatoes VS Steamed Sweet Potato Leaves

Macros Ratio

	Protein	Fat	Carbs
Tomatoes	17%	9%	74%
Steamed Sweet Potato Leaves	21%	7%	72%

Macro Nutrients

	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	0.41% 0.4g	0.7% 0.67g	97g per day for Men 19-50 years
Saturated Fat	0.17% 0.056g	0.4% 0.13g	32g per day for Men 19-50 years
Omega 3	0.37% 0.006g	2.6% 0.042g	1.6g per day for Men 19-50 years
Omega 6	0.93% 0.16g	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	5.94% 7.7g	11.3% 14.6g	130g per day for Men 19-50 years
Sugars	7.2% 5.2g	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	3.75% 2.7g	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	% 2.5g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	6.27% 2.4g	9.92% 3.77g	38g per day for Men 19-50 years
Protein	3.1% 1.75g	7.73% 4.33g	56g per day for Men 19-50 years

Vitamins

	Tomatoes	Steamed Sweet Potato Leaves	Recommended Dietary Allowance
Vitamin A	9.26% 83.3μg	32.4% 292μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.1% 0.073mg	18.5% 0.22mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.9% 0.038mg	40.8% 0.53mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.37% 1.18mg	12.4% 2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.53% 0.18mg	7.94% 0.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12.2% 0.16mg	24.4% 0.32mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	3.1% 0.93μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	7.44% 29.8μg	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	30.2% 27mg	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	7.14% 1.07mg	12.7% 1.9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	13% 15.7μg	180% 216μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomatoes	Steamed Sweet Potato Leaves	Recommended Dietary Allowance
Calcium	2% 20mg	6.55% 65.5mg	1000mg per day for Men 19-50 years
Copper	13% 0.12mg	7.28% 0.065mg	0.9mg per day for Men 19-50 years
Fluoride	0.11% 4.56μg	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	6.7% 0.54mg	15.6% 1.25mg	8mg per day for Men 19-50 years
Magnesium	5.2% 22mg	22.7% 95mg	420mg per day for Men 19-50 years
Manganese	9.84% 0.23mg	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	6.8% 47.6mg	11.3% 79.4mg	700mg per day for Men 19-50 years
Potassium	14% 470mg	18.2% 619mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	3.25% 1.8μg	55μg per day for Men 19-50 years
Sodium	0.66% 9.92mg	0.93% 14mg	1500mg per day for Men 19-50 years
Zinc	3.07% 0.34mg	4.7% 0.52mg	11mg per day for Men 19-50 years
Water	5.07% 188g	4.8% 177g	3700g per day for Men 19-50 years

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

• Raw Ripe Red Tomatoes have 9.1 times more Vitamin C than Steamed Sweet Potato Leaves.
• While Steamed Sweet Potato Leaves contain 3.5 times more Vitamin A, 3 times more Vitamin B1, 14.1 times more Vitamin B2, 1.7 times more Vitamin B3, 2.2 times more Vitamin B5, 2 times more Vitamin B6, 3.3 times more Vitamin B9, 1.8 times more Vitamin E and 13.7 times more Vitamin K than Raw Ripe Red Tomatoes.
• Both Raw 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 Tomatoes vs Steamed Sweet Potato Leaves:

• Raw Ripe Red Tomatoes have 1.8 times more Copper than Steamed Sweet Potato Leaves.
• While Steamed Sweet Potato Leaves contain 3.3 times more Calcium, 2.3 times more Iron, 4.4 times more Magnesium, 2 times more Manganese, 1.7 times more Phosphorus, 1.3 times more Potassium, more Selenium and 1.5 times more Zinc than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes and Steamed Sweet Potato Leaves have similar amounts of Water per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Steamed Sweet Potato Leaves contain 1.9 times more Energy, 7 times more Omega 3, 1.9 times more Carbohydrate, 2.1 times more Sugars, 1.6 times more Fiber and 2.5 times more Protein than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes as well as Steamed Sweet Potato Leaves have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 7 oz.