Comparing Nutrients in 100 grams Sweet Potato Leaves VS Boiled Sweet Potato no Skin

Macros Ratio

	Protein	Fat	Carbs
Sweet Potato Leaves	20%	9%	71%
Boiled Sweet Potato no Skin	7%	2%	91%

Macro Nutrients

	Sweet Potato Leaves	Boiled Sweet Potato no Skin	Recommended Dietary Allowance
Energy	1.45% 42kcal	2.62% 76kcal	2900kcal per day for Men 19-50 years
Fat	0.53% 0.51g	0.14% 0.14g	97g per day for Men 19-50 years
Saturated Fat	0.35% 0.11g	0.097% 0.031g	32g per day for Men 19-50 years
Omega 3	2.25% 0.036g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	1.13% 0.19g	0.36% 0.061g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	6.8% 8.8g	13.6% 17.7g	130g per day for Men 19-50 years
Sugars	NA	7.9% 5.74g	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	0.59% 0.43g	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	% 0.54g	g per day for Men 19-50 years
Sucrose	NA	% 1.43g	g per day for Men 19-50 years
Fiber	14% 5.3g	6.58% 2.5g	38g per day for Men 19-50 years
Protein	4.45% 2.5g	2.45% 1.37g	56g per day for Men 19-50 years

Vitamins

	Sweet Potato Leaves	Boiled Sweet Potato no Skin	Recommended Dietary Allowance
Vitamin A	21% 189μg	87.4% 787μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13% 0.16mg	4.67% 0.056mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	26.5% 0.35mg	3.6% 0.047mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.06% 1.13mg	3.36% 0.54mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.5% 0.23mg	11.6% 0.58mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14.6% 0.19mg	12.7% 0.17mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	4.6% 1.38μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	NA	1.5% 6μg	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	12.2% 11mg	14.2% 13mg	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	NA	6.27% 0.94mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	252% 302μg	1.75% 2.1μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sweet Potato Leaves	Boiled Sweet Potato no Skin	Recommended Dietary Allowance
Calcium	7.8% 78mg	2.7% 27mg	1000mg per day for Men 19-50 years
Copper	NA	10.4% 0.094mg	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	12% 0.97mg	9% 0.72mg	8mg per day for Men 19-50 years
Magnesium	16.7% 70mg	4.3% 18mg	420mg per day for Men 19-50 years
Manganese	NA	11.6% 0.27mg	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	11.6% 81mg	4.57% 32mg	700mg per day for Men 19-50 years
Potassium	15% 508mg	6.76% 230mg	3400mg per day for Men 19-50 years
Selenium	1.64% 0.9μg	0.36% 0.2μg	55μg per day for Men 19-50 years
Sodium	0.4% 6mg	1.8% 27mg	1500mg per day for Men 19-50 years
Zinc	NA	1.8% 0.2mg	11mg per day for Men 19-50 years
Water	2.35% 87g	2.17% 80g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Sweet Potato Leaves vs Boiled Sweet Potato no Skin:

• Raw Sweet Potato Leaves have 2.8 times more Vitamin B1, 7.3 times more Vitamin B2, 2.1 times more Vitamin B3 and 143.9 times more Vitamin K than Boiled Sweet Potato without Skin.
• While Boiled Sweet Potato without Skin contains 4.2 times more Vitamin A and 2.6 times more Vitamin B5 than Raw Sweet Potato Leaves.
• Both Raw Sweet Potato Leaves and Boiled Sweet Potato without Skin have similar amounts of Vitamin B6 and Vitamin C per 100 g.
• Both Raw Sweet Potato Leaves as well as Boiled Sweet Potato without Skin have insufficient amounts of Vitamin B12 and Vitamin D in 100 g.

Comparing minerals per 100 grams for Sweet Potato Leaves vs Boiled Sweet Potato no Skin:

• Raw Sweet Potato Leaves have 2.9 times more Calcium, 1.3 times more Iron, 3.9 times more Magnesium, 2.5 times more Phosphorus, 2.2 times more Potassium and 4.5 times more Selenium than Boiled Sweet Potato without Skin.
• While Boiled Sweet Potato without Skin contains 4.5 times more Sodium than Raw Sweet Potato Leaves.
• Both Raw Sweet Potato Leaves and Boiled Sweet Potato without Skin have similar amounts of Water per 100 g.

Comparison of macro-nutrients per 100 grams:

• Raw Sweet Potato Leaves have more Omega 3, 3.1 times more Omega 6, 2.1 times more Fiber and 1.8 times more Protein than Boiled Sweet Potato without Skin.
• While Boiled Sweet Potato without Skin contains 1.8 times more Energy and 2 times more Carbohydrate than Raw Sweet Potato Leaves.
• Both Raw Sweet Potato Leaves as well as Boiled Sweet Potato without Skin have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 100 g.