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

Macros Ratio

	Protein	Fat	Carbs
Sweet Potato Leaves	20%	9%	71%
Steamed Sweet Potato Leaves	21%	7%	72%

Macro Nutrients

	Sweet Potato Leaves	Steamed Sweet Potato Leaves	Recommended Dietary Allowance
Energy	1.45% 42kcal	1.2% 35kcal	2900kcal per day for Men 19-50 years
Fat	0.53% 0.51g	0.35% 0.34g	97g per day for Men 19-50 years
Saturated Fat	0.35% 0.11g	0.2% 0.065g	32g per day for Men 19-50 years
Omega 3	2.25% 0.036g	1.3% 0.021g	1.6g per day for Men 19-50 years
Omega 6	1.13% 0.19g	0.66% 0.11g	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	5.68% 7.38g	130g per day for Men 19-50 years
Sugars	NA	7.56% 5.5g	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	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	14% 5.3g	5% 1.9g	38g per day for Men 19-50 years
Protein	4.45% 2.5g	3.9% 2.18g	56g per day for Men 19-50 years

Vitamins

	Sweet Potato Leaves	Steamed Sweet Potato Leaves	Recommended Dietary Allowance
Vitamin A	21% 189μg	16.3% 147μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13% 0.16mg	9.33% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	26.5% 0.35mg	20.5% 0.27mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.06% 1.13mg	6.27% 1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.5% 0.23mg	4% 0.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14.6% 0.19mg	12.3% 0.16mg	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	NA	12.3% 49μg	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	1.67% 1.5mg	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	6.4% 0.96mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	252% 302μg	91% 109μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sweet Potato Leaves	Steamed Sweet Potato Leaves	Recommended Dietary Allowance
Calcium	7.8% 78mg	3.3% 33mg	1000mg per day for Men 19-50 years
Copper	NA	3.67% 0.033mg	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	7.88% 0.63mg	8mg per day for Men 19-50 years
Magnesium	16.7% 70mg	11.4% 48mg	420mg per day for Men 19-50 years
Manganese	NA	9.96% 0.23mg	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	5.7% 40mg	700mg per day for Men 19-50 years
Potassium	15% 508mg	9.18% 312mg	3400mg per day for Men 19-50 years
Selenium	1.64% 0.9μg	1.64% 0.9μg	55μg per day for Men 19-50 years
Sodium	0.4% 6mg	0.47% 7mg	1500mg per day for Men 19-50 years
Zinc	NA	2.36% 0.26mg	11mg per day for Men 19-50 years
Water	2.35% 87g	2.4% 89.2g	3700g per day for Men 19-50 years

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

• Raw Sweet Potato Leaves have 1.3 times more Vitamin A, 1.4 times more Vitamin B1, 1.3 times more Vitamin B2, 7.3 times more Vitamin C and 2.8 times more Vitamin K than Steamed Sweet Potato Leaves.
• Both Raw Sweet Potato Leaves and Steamed Sweet Potato Leaves have similar amounts of Vitamin B3, Vitamin B5 and Vitamin B6 per 100 g.
• Both Raw Sweet Potato Leaves as well as Steamed Sweet Potato Leaves have insufficient amounts of Vitamin B12 and Vitamin D in 100 g.

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

• Raw Sweet Potato Leaves have 2.4 times more Calcium, 1.5 times more Iron, 1.5 times more Magnesium, 2 times more Phosphorus and 1.6 times more Potassium than Steamed Sweet Potato Leaves.
• Both Raw Sweet Potato Leaves and Steamed Sweet Potato Leaves have similar amounts of Selenium and Water per 100 g.

Comparison of macro-nutrients per 100 grams:

• Raw Sweet Potato Leaves have 1.7 times more Omega 3, 1.7 times more Omega 6 and 2.8 times more Fiber than Steamed Sweet Potato Leaves.
• Both Raw Sweet Potato Leaves and Steamed Sweet Potato Leaves have similar amounts of Energy, Carbohydrate and Protein per 100 g.
• Both Raw Sweet Potato Leaves as well as Steamed Sweet Potato Leaves have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 100 g.