Comparing Nutrients in 100 grams Steamed Sweet Potato Leaves VS Sweet Potato

Macros Ratio

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

Macro Nutrients

	Steamed Sweet Potato Leaves	Sweet Potato	Recommended Dietary Allowance
Energy	1.2% 35kcal	2.97% 86kcal	2900kcal per day for Men 19-50 years
Fat	0.35% 0.34g	0.052% 0.05g	97g per day for Men 19-50 years
Saturated Fat	0.2% 0.065g	0.056% 0.018g	32g per day for Men 19-50 years
Omega 3	1.3% 0.021g	0.063% 0.001g	1.6g per day for Men 19-50 years
Omega 6	0.66% 0.11g	0.076% 0.013g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	5.68% 7.38g	15.5% 20g	130g per day for Men 19-50 years
Sugars	7.56% 5.5g	5.77% 4.18g	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	0.97% 0.7g	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	% 0.96g	g per day for Men 19-50 years
Sucrose	NA	% 2.52g	g per day for Men 19-50 years
Fiber	5% 1.9g	7.9% 3g	38g per day for Men 19-50 years
Protein	3.9% 2.18g	2.8% 1.57g	56g per day for Men 19-50 years

Vitamins

	Steamed Sweet Potato Leaves	Sweet Potato	Recommended Dietary Allowance
Vitamin A	16.3% 147μg	78.8% 709μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	9.33% 0.11mg	6.5% 0.078mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	20.5% 0.27mg	4.7% 0.061mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.27% 1mg	3.5% 0.56mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4% 0.2mg	16% 0.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12.3% 0.16mg	16% 0.21mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	5.83% 1.75μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	12.3% 49μg	2.75% 11μg	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	1.67% 1.5mg	2.67% 2.4mg	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	6.4% 0.96mg	1.73% 0.26mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	91% 109μg	1.5% 1.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Steamed Sweet Potato Leaves	Sweet Potato	Recommended Dietary Allowance
Calcium	3.3% 33mg	3% 30mg	1000mg per day for Men 19-50 years
Copper	3.67% 0.033mg	16.8% 0.15mg	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	7.88% 0.63mg	7.63% 0.61mg	8mg per day for Men 19-50 years
Magnesium	11.4% 48mg	5.95% 25mg	420mg per day for Men 19-50 years
Manganese	9.96% 0.23mg	11.2% 0.26mg	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	5.7% 40mg	6.7% 47mg	700mg per day for Men 19-50 years
Potassium	9.18% 312mg	9.9% 337mg	3400mg per day for Men 19-50 years
Selenium	1.64% 0.9μg	1.1% 0.6μg	55μg per day for Men 19-50 years
Sodium	0.47% 7mg	3.67% 55mg	1500mg per day for Men 19-50 years
Zinc	2.36% 0.26mg	2.73% 0.3mg	11mg per day for Men 19-50 years
Water	2.4% 89.2g	2.1% 77.3g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Steamed Sweet Potato Leaves vs Sweet Potato:

• Steamed Sweet Potato Leaves have 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.
• While Raw Sweet Potato contains 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.
• Both Steamed Sweet Potato Leaves as well as Raw Sweet Potato have insufficient amounts of Vitamin B12 and Vitamin D in 100 g.

Comparing minerals per 100 grams for Steamed Sweet Potato Leaves vs Sweet Potato:

• Steamed Sweet Potato Leaves have 1.9 times more Magnesium and 1.5 times more Selenium than Raw Sweet Potato.
• While Raw Sweet Potato contains 4.6 times more Copper and 7.9 times more Sodium than Steamed Sweet Potato Leaves.
• Both Steamed Sweet Potato Leaves and Raw Sweet Potato have similar amounts of Calcium, Iron, Manganese, Phosphorus, Potassium, Zinc and Water per 100 g.

Comparison of macro-nutrients per 100 grams:

• Steamed Sweet Potato Leaves have 21 times more Omega 3, 1.3 times more Sugars and 1.4 times more Protein than Raw Sweet Potato.
• While Raw Sweet Potato contains 2.5 times more Energy, 2.7 times more Carbohydrate and 1.6 times more Fiber than Steamed Sweet Potato Leaves.
• Both Steamed Sweet Potato Leaves as well as Raw Sweet Potato have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 100 g.