Comparing Nutrients in 14 ounces Steamed Sweet Potato LeavesVS Sweet Potato Leaves

Macros Ratio

Protein Fat Carbs

Steamed Sweet Potato Leaves

21%

72%

Sweet Potato Leaves

20%

71%

14 oz ▼

Macro Nutrients

Steamed Sweet Potato Leavesvs Sweet Potato Leaves

4.8%139kcal

Energy

5.75%167kcal

139 kcalvs167 kcal

Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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1.4%1.35g

Fat

2.1%2.02g

1.35 gvs2.02 g

Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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0.81%0.26g

Saturated Fat

1.38%0.44g

0.26 gvs0.44 g

Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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5.2%0.083g

Omega 3

8.93%0.14g

0.083 gvs0.14 g

Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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2.64%0.45g

Omega 6

4.5%0.76g

0.45 gvs0.76 g

Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg

Cholesterol

0%0mg

0 mgvs0 mg

Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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22.5%29.3g

Carbohydrate

27%35g

29.3 gvs35 g

Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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30%21.7g

Sugars

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

21.7 gvsNA g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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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]

NA gvsNA g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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Glucose

NA gvsNA g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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Sucrose

NA gvsNA g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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20%7.54g

Fiber

55.4%21g

7.54 gvs21 g

Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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15.5%8.65g

Protein

17.6%9.9g

8.65 gvs9.9 g

Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

Steamed Sweet Potato Leavesvs Sweet Potato Leaves

65%583μg

Vitamin A

83.3%750μg

RAE, retinol activity equivalents

583 μgvs750 μg

Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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37%0.44mg

Vitamin B1

51.6%0.62mg

Thiamine

0.44 mgvs0.62 mg

Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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81.5%1.06mg

Vitamin B2

105%1.37mg

Riboflavin

1.06 mgvs1.37 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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25%4mg

Vitamin B3

28%4.5mg

Niacin, nicotinic acid, niacinamide

4 mgvs4.5 mg

Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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16%0.79mg

Vitamin B5

18%0.89mg

Pantothenic acid

0.79 mgvs0.89 mg

Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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49%0.64mg

Vitamin B6

58%0.75mg

Pyridoxine

0.64 mgvs0.75 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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Vitamin B7

Biotin

NA μgvsNA μg

Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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48.6%194μg

Vitamin B9

Folates and Folic Acid

194 μgvsNA μg

Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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0%0μg

Vitamin B12

0%0μg

Cobalamin

0 μgvs0 μg

Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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6.6%5.95mg

Vitamin C

48.5%43.7mg

Ascorbic acid

5.95 mgvs43.7 mg

Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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0%0IU

Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

0 IUvs0 IU

Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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25.4%3.8mg

Vitamin E

Tocopherols and Tocotrienols

3.8 mgvsNA mg

Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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359%431μg

Vitamin K

1000%1199μg

Phytomenadione or phylloquinone

431 μgvs1199 μg

Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

Steamed Sweet Potato Leavesvs Sweet Potato Leaves

13%131mg

Calcium

31%310mg

131 mgvs310 mg

Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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14.6%0.13mg

Copper

0.13 mgvsNA mg

Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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Fluoride

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

NA μgvsNA μg

Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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31.3%2.5mg

Iron

48%3.85mg

2.5 mgvs3.85 mg

Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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45.4%191mg

Magnesium

66%278mg

191 mgvs278 mg

Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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39.5%0.91mg

Manganese

0.91 mgvsNA mg

Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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Molybdenum

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

NA μgvsNA μg

Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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22.7%159mg

Phosphorus

46%321mg

159 mgvs321 mg

Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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36.4%1238mg

Potassium

59.3%2016mg

1238 mgvs2016 mg

Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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6.5%3.57μg

Selenium

6.5%3.57μg

3.57 μgvs3.57 μg

Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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1.85%27.8mg

Sodium

1.6%24mg

27.8 mgvs24 mg

Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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9.4%1.03mg

Zinc

1.03 mgvsNA mg

Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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9.57%354g

Water

9.3%345g

354 gvs345 g

Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 14 ounces of Steamed Sweet Potato Leaves vs Sweet Potato Leaves:

Raw Sweet Potato Leaves contain 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 Steamed Sweet Potato Leaves and Raw Sweet Potato Leaves have similar amounts of Vitamin B3, Vitamin B5 and Vitamin B6 per 14 oz.
Both Steamed Sweet Potato Leaves as well as Raw Sweet Potato Leaves have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Steamed Sweet Potato Leaves vs Sweet Potato Leaves:

Raw Sweet Potato Leaves contain 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 Steamed Sweet Potato Leaves and Raw Sweet Potato Leaves have similar amounts of Selenium and Water per 14 oz.

Comparison of macro-nutrients per 14 ounces:

Raw Sweet Potato Leaves contain 1.7 times more Omega 3, 1.7 times more Omega 6 and 2.8 times more Fiber than Steamed Sweet Potato Leaves.
Both Steamed Sweet Potato Leaves and Raw Sweet Potato Leaves have similar amounts of Energy, Carbohydrate and Protein per 14 oz.
Both Steamed Sweet Potato Leaves as well as Raw Sweet Potato Leaves have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 14 oz.

Compare more foods per 14 oz:

Steamed Sweet Potato LeavesVS Sweet PotatoSweet Potato LeavesVS Sweet Potato

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Comparing Nutrients in 14 ounces Steamed Sweet Potato LeavesVS Sweet Potato Leaves

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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