Nutrients in 500 calories of Steamed Sweet Potato Leaves

Sweet potato leaves, cooked, steamed, without salt, also known as Sweetpotato leaves.

Weight per 500 Calories

Steamed Sweet Potato Leaves

1429g

Steamed Sweet Potato Leaves has low energy density in comparison to other foods.

Macros Ratio

Protein Fat Carbs

21%

72%

500 kcal ▼

Macro Nutrients

Steamed Sweet Potato Leaves

Energy500 kcal

17.2%

Steamed Sweet Potato Leaves have 500 kcal of Energy per 500 calories, which is 17.2% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years

Fat4.86 g

Steamed Sweet Potato Leaves have 4.8571428571429 g of Fat per 500 calories, which is 5% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years

Saturated Fat0.93 g

2.9%

Steamed Sweet Potato Leaves have 0.92857142857143 g of Saturated Fat per 500 calories, which is 2.9% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years

Omega 30.3 g

18.8%

Steamed Sweet Potato Leaves have 0.3 g of Omega 3 per 500 calories, which is 18.8% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years

Omega 61.6 g

9.5%

Steamed Sweet Potato Leaves have 1.6142857142857 g of Omega 6 per 500 calories, which is 9.5% of the Recommended Dietary Allowance of 17g per day for Men 19-50 years

Cholesterol0 mg

Steamed Sweet Potato Leaves have 0 mg of Cholesterol per 500 calories, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-50 years

Carbohydrate105 g

81%

Steamed Sweet Potato Leaves have 105.42857142857 g of Carbohydrate per 500 calories, which is 81% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years

Sugars78.3 g

108%

Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]

Steamed Sweet Potato Leaves have 78.285714285714 g of Sugars per 500 calories, which is 108% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years

Fructose

≤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]

No information available

Glucose

No information available

Sucrose

No information available

Fiber27 g

71.4%

Steamed Sweet Potato Leaves have 27.142857142857 g of Fiber per 500 calories, which is 71.4% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years

Protein31 g

55.6%

Steamed Sweet Potato Leaves have 31.142857142857 g of Protein per 500 calories, which is 55.6% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
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Vitamins

Steamed Sweet Potato Leaves

Vitamin A2100 μg

233%

RAE, retinol activity equivalents

Steamed Sweet Potato Leaves have 2100 μg of Vitamin A per 500 calories, which is 233% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
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Vitamin B11.6 mg

133%

Thiamine

Steamed Sweet Potato Leaves have 1.6 mg of Vitamin B1 per 500 calories, which is 133% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B23.8 mg

293%

Riboflavin

Steamed Sweet Potato Leaves have 3.8142857142857 mg of Vitamin B2 per 500 calories, which is 293% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B314.3 mg

89.6%

Niacin, nicotinic acid, niacinamide

Steamed Sweet Potato Leaves have 14.328571428571 mg of Vitamin B3 per 500 calories, which is 89.6% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B52.86 mg

57%

Pantothenic acid

Steamed Sweet Potato Leaves have 2.8571428571429 mg of Vitamin B5 per 500 calories, which is 57% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B62.3 mg

176%

Pyridoxine

Steamed Sweet Potato Leaves have 2.2857142857143 mg of Vitamin B6 per 500 calories, which is 176% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years

Vitamin B7

Biotin

No information available

Vitamin B9700 μg

175%

Folates and Folic Acid

Steamed Sweet Potato Leaves have 700 μg of Vitamin B9 per 500 calories, which is 175% of the Recommended Dietary Allowance of 400μg per day for Men 19-50 years

Vitamin B120 μg

Cobalamin

Steamed Sweet Potato Leaves have 0 μg of Vitamin B12 per 500 calories, which is 0% of the Recommended Dietary Allowance of 2.4μg per day for Men 19-50 years
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Vitamin C21.4 mg

24%

Ascorbic acid

Steamed Sweet Potato Leaves have 21.428571428571 mg of Vitamin C per 500 calories, which is 24% of the Recommended Dietary Allowance of 90mg per day for Men 19-50 years

Vitamin D0 IU

Calciferol, cholecalciferol, ergocalciferol

Steamed Sweet Potato Leaves have 0 IU of Vitamin D per 500 calories, which is 0% of the Recommended Dietary Allowance of 600IU per day for Men 19-50 years
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Vitamin E13.7 mg

91%

Tocopherols and Tocotrienols

Steamed Sweet Potato Leaves have 13.714285714286 mg of Vitamin E per 500 calories, which is 91% of the Recommended Dietary Allowance of 15mg per day for Men 19-50 years

Vitamin K1551 μg

1293%

Phytomenadione or phylloquinone

Steamed Sweet Potato Leaves have 1551.4285714286 μg of Vitamin K per 500 calories, which is 1293% of the Recommended Dietary Allowance of 120μg per day for Men 19-50 years

Minerals

Steamed Sweet Potato Leaves

Calcium471 mg

47%

Steamed Sweet Potato Leaves have 471.42857142857 mg of Calcium per 500 calories, which is 47% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years

Copper0.47 mg

52.4%

Steamed Sweet Potato Leaves have 0.47142857142857 mg of Copper per 500 calories, which is 52.4% of the Recommended Dietary Allowance of 0.9mg per day for Men 19-50 years

Fluoride

Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]

No information available

Iron9 mg

113%

Steamed Sweet Potato Leaves have 9 mg of Iron per 500 calories, which is 113% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years

Magnesium686 mg

163%

Steamed Sweet Potato Leaves have 685.71428571429 mg of Magnesium per 500 calories, which is 163% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years

Manganese3.27 mg

142%

Steamed Sweet Potato Leaves have 3.2714285714286 mg of Manganese per 500 calories, which is 142% of the Recommended Dietary Allowance of 2.3mg per day for Men 19-50 years

Molybdenum

Molybdenum is an essential trace element that is naturally present in many foods [RDA]

No information available

Phosphorus571 mg

81.6%

Steamed Sweet Potato Leaves have 571.42857142857 mg of Phosphorus per 500 calories, which is 81.6% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years

Potassium4457 mg

131%

Steamed Sweet Potato Leaves have 4457.1428571429 mg of Potassium per 500 calories, which is 131% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years

Selenium13 μg

23.4%

Steamed Sweet Potato Leaves have 12.857142857143 μg of Selenium per 500 calories, which is 23.4% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years

Sodium100 mg

6.67%

Steamed Sweet Potato Leaves have 100 mg of Sodium per 500 calories, which is 6.67% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years

Zinc3.7 mg

33.8%

Steamed Sweet Potato Leaves have 3.7142857142857 mg of Zinc per 500 calories, which is 33.8% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years

Water1274 g

34.4%

Steamed Sweet Potato Leaves have 1274.2857142857 g of Water per 500 calories, which is 34.4% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years

Vitamins in 500 calories of Steamed Sweet Potato Leaves:

500 calories of Steamed Sweet Potato Leaves has outstanding amounts of Vitamin A, Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B6, Vitamin B9, Vitamin E and Vitamin K.
It is an excellent source of Vitamin B5 and Vitamin C.
It has no Vitamin B12 and Vitamin D.

Minerals in 500 calories of Steamed Sweet Potato Leaves:

500 calories of Steamed Sweet Potato Leaves has outstanding amounts of Iron, Magnesium, Manganese, Phosphorus and Potassium.
It is an excellent source of Calcium, Copper, Selenium and Zinc.
It also has some Sodium.

Macronutrients in 500 calories of Steamed Sweet Potato Leaves:

500 calories of Steamed Sweet Potato Leaves has outstanding amounts of Carbohydrate and Sugars.
It is an excellent source of Fiber and Protein.
It also has a good amount of Omega 3 and Omega 6.
This vegetable has some Fat and Saturated Fat.

Compare Steamed Sweet Potato Leaves with:

Broccoli Baked Potatoes Cooked Kidney Beans Carrots Oranges Almonds Sunflower seeds Tomatoes

Food Info

Nutrients in 500 calories of Steamed Sweet Potato Leaves

Weight per 500 Calories

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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