Comparing Nutrients in 7 ounces Tomatoes VS Sweet Potato Leaves

Macros Ratio

	Protein	Fat	Carbs
Tomatoes	17%	9%	74%
Sweet Potato Leaves	20%	9%	71%

Macro Nutrients

	Tomatoes	Sweet Potato Leaves	Recommended Dietary Allowance
Energy	1.23% 35.7kcal	2.87% 83.3kcal	2900kcal per day for Men 19-50 years
Fat	0.41% 0.4g	1.04% 1g	97g per day for Men 19-50 years
Saturated Fat	0.17% 0.056g	0.69% 0.22g	32g per day for Men 19-50 years
Omega 3	0.37% 0.006g	4.47% 0.071g	1.6g per day for Men 19-50 years
Omega 6	0.93% 0.16g	2.24% 0.38g	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	13.5% 17.5g	130g per day for Men 19-50 years
Sugars	7.2% 5.2g	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	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	27.7% 10.5g	38g per day for Men 19-50 years
Protein	3.1% 1.75g	8.82% 4.94g	56g per day for Men 19-50 years

Vitamins

	Tomatoes	Sweet Potato Leaves	Recommended Dietary Allowance
Vitamin A	9.26% 83.3μg	41.7% 375μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.1% 0.073mg	25.8% 0.31mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.9% 0.038mg	52.7% 0.68mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.37% 1.18mg	14% 2.24mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.53% 0.18mg	8.93% 0.45mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12.2% 0.16mg	29% 0.38mg	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	NA	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	24.3% 22mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	13% 15.7μg	500% 600μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomatoes	Sweet Potato Leaves	Recommended Dietary Allowance
Calcium	2% 20mg	15.5% 155mg	1000mg per day for Men 19-50 years
Copper	13% 0.12mg	NA	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	24% 1.92mg	8mg per day for Men 19-50 years
Magnesium	5.2% 22mg	33% 139mg	420mg per day for Men 19-50 years
Manganese	9.84% 0.23mg	NA	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	23% 161mg	700mg per day for Men 19-50 years
Potassium	14% 470mg	29.7% 1008mg	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	0.79% 12mg	1500mg per day for Men 19-50 years
Zinc	3.07% 0.34mg	NA	11mg per day for Men 19-50 years
Water	5.07% 188g	4.66% 172g	3700g per day for Men 19-50 years

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

• Raw Ripe Red Tomatoes have 1.2 times more Vitamin C than Raw Sweet Potato Leaves.
• While Raw Sweet Potato Leaves contain 4.5 times more Vitamin A, 4.2 times more Vitamin B1, 18.2 times more Vitamin B2, 1.9 times more Vitamin B3, 2.5 times more Vitamin B5, 2.4 times more Vitamin B6 and 38.3 times more Vitamin K than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes as well as Raw Sweet Potato Leaves have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Tomatoes vs Sweet Potato Leaves:

• Raw Sweet Potato Leaves contain 7.8 times more Calcium, 3.6 times more Iron, 6.4 times more Magnesium, 3.4 times more Phosphorus, 2.1 times more Potassium and more Selenium than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes and Raw Sweet Potato Leaves have similar amounts of Water per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Raw Sweet Potato Leaves contain 2.3 times more Energy, 12 times more Omega 3, 2.4 times more Omega 6, 2.3 times more Carbohydrate, 4.4 times more Fiber and 2.8 times more Protein than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes as well as Raw Sweet Potato Leaves have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 7 oz.