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

Macros Ratio

Protein Fat Carbs

Sweet Potato Leaves

20%

71%

Steamed Sweet Potato Leaves

21%

72%

14 oz ▼

Macro Nutrients

Sweet Potato Leavesvs Steamed Sweet Potato Leaves

5.75%167kcal

Energy

4.8%139kcal

167 kcalvs139 kcal

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

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2.1%2.02g

Fat

1.4%1.35g

2.02 gvs1.35 g

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

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1.38%0.44g

Saturated Fat

0.81%0.26g

0.44 gvs0.26 g

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

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8.93%0.14g

Omega 3

5.2%0.083g

0.14 gvs0.083 g

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

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4.5%0.76g

Omega 6

2.64%0.45g

0.76 gvs0.45 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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27%35g

Carbohydrate

22.5%29.3g

35 gvs29.3 g

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

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Sugars

30%21.7g

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

NA gvs21.7 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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55.4%21g

Fiber

20%7.54g

21 gvs7.54 g

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

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17.6%9.9g

Protein

15.5%8.65g

9.9 gvs8.65 g

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

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Vitamins

Sweet Potato Leavesvs Steamed Sweet Potato Leaves

83.3%750μg

Vitamin A

65%583μg

RAE, retinol activity equivalents

750 μgvs583 μg

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

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51.6%0.62mg

Vitamin B1

37%0.44mg

Thiamine

0.62 mgvs0.44 mg

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

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105%1.37mg

Vitamin B2

81.5%1.06mg

Riboflavin

1.37 mgvs1.06 mg

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

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28%4.5mg

Vitamin B3

25%4mg

Niacin, nicotinic acid, niacinamide

4.5 mgvs4 mg

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

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18%0.89mg

Vitamin B5

16%0.79mg

Pantothenic acid

0.89 mgvs0.79 mg

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

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58%0.75mg

Vitamin B6

49%0.64mg

Pyridoxine

0.75 mgvs0.64 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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Vitamin B9

48.6%194μg

Folates and Folic Acid

NA μgvs194 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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48.5%43.7mg

Vitamin C

6.6%5.95mg

Ascorbic acid

43.7 mgvs5.95 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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Vitamin E

25.4%3.8mg

Tocopherols and Tocotrienols

NA mgvs3.8 mg

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

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1000%1199μg

Vitamin K

359%431μg

Phytomenadione or phylloquinone

1199 μgvs431 μg

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

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Minerals

Sweet Potato Leavesvs Steamed Sweet Potato Leaves

31%310mg

Calcium

13%131mg

310 mgvs131 mg

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

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Copper

14.6%0.13mg

NA mgvs0.13 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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48%3.85mg

Iron

31.3%2.5mg

3.85 mgvs2.5 mg

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

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66%278mg

Magnesium

45.4%191mg

278 mgvs191 mg

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

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Manganese

39.5%0.91mg

NA mgvs0.91 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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46%321mg

Phosphorus

22.7%159mg

321 mgvs159 mg

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

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59.3%2016mg

Potassium

36.4%1238mg

2016 mgvs1238 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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1.6%24mg

Sodium

1.85%27.8mg

24 mgvs27.8 mg

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

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Zinc

9.4%1.03mg

NA mgvs1.03 mg

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

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9.3%345g

Water

9.57%354g

345 gvs354 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 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 14 oz.
Both Raw Sweet Potato Leaves as well as Steamed Sweet Potato Leaves have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces 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 14 oz.

Comparison of macro-nutrients per 14 ounces:

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 14 oz.
Both Raw Sweet Potato Leaves as well as Steamed Sweet Potato Leaves have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 14 oz.

Compare more foods per 14 oz:

Sweet Potato LeavesVS Sweet PotatoSteamed Sweet Potato LeavesVS Sweet Potato

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

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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