Comparing Nutrients in 1 kilogram Sweet PotatoVS Sweet Potato Leaves

Macros Ratio

Protein Fat Carbs

Sweet Potato

92%

Sweet Potato Leaves

20%

71%

1 kg ▼

Macro Nutrients

Sweet Potatovs Sweet Potato Leaves

29.7%860kcal

Energy

14.5%420kcal

860 kcalvs420 kcal

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

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0.52%0.5g

Fat

5.26%5.1g

0.5 gvs5.1 g

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

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0.56%0.18g

Saturated Fat

3.47%1.1g

0.18 gvs1.1 g

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

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0.63%0.01g

Omega 3

22.5%0.36g

0.01 gvs0.36 g

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

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0.76%0.13g

Omega 6

11.3%1.92g

0.13 gvs1.92 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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155%201g

Carbohydrate

68%88.2g

201 gvs88.2 g

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

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57.7%41.8g

Sugars

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

41.8 gvsNA g

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

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9.66%7g

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]

7 gvsNA g

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

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%9.6g

Glucose

9.6 gvsNA g

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

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%25g

Sucrose

25 gvsNA g

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

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79%30g

Fiber

139%53g

30 gvs53 g

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

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28%15.7g

Protein

44.5%25g

15.7 gvs25 g

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

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Vitamins

Sweet Potatovs Sweet Potato Leaves

788%7090μg

Vitamin A

210%1890μg

RAE, retinol activity equivalents

7090 μgvs1890 μg

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

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65%0.78mg

Vitamin B1

130%1.56mg

Thiamine

0.78 mgvs1.56 mg

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

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47%0.61mg

Vitamin B2

265%3.45mg

Riboflavin

0.61 mgvs3.45 mg

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

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35%5.57mg

Vitamin B3

70.6%11.3mg

Niacin, nicotinic acid, niacinamide

5.57 mgvs11.3 mg

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

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160%8mg

Vitamin B5

45%2.25mg

Pantothenic acid

8 mgvs2.25 mg

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

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161%2.1mg

Vitamin B6

146%1.9mg

Pyridoxine

2.1 mgvs1.9 mg

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

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58.3%17.5μg

Vitamin B7

Biotin

17.5 μgvsNA μg

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

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27.5%110μg

Vitamin B9

Folates and Folic Acid

110 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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26.7%24mg

Vitamin C

122%110mg

Ascorbic acid

24 mgvs110 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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17.3%2.6mg

Vitamin E

Tocopherols and Tocotrienols

2.6 mgvsNA mg

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

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15%18μg

Vitamin K

2518%3022μg

Phytomenadione or phylloquinone

18 μgvs3022 μg

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

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Minerals

Sweet Potatovs Sweet Potato Leaves

30%300mg

Calcium

78%780mg

300 mgvs780 mg

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

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168%1.5mg

Copper

1.5 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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76.3%6.1mg

Iron

121%9.7mg

6.1 mgvs9.7 mg

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

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59.5%250mg

Magnesium

167%700mg

250 mgvs700 mg

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

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112%2.58mg

Manganese

2.58 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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67%470mg

Phosphorus

116%810mg

470 mgvs810 mg

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

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99%3370mg

Potassium

149%5080mg

3370 mgvs5080 mg

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

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11%6μg

Selenium

16.4%9μg

6 μgvs9 μg

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

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36.7%550mg

Sodium

4%60mg

550 mgvs60 mg

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

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27.3%3mg

Zinc

3 mgvsNA mg

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

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21%773g

Water

23.5%868g

773 gvs868 g

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

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Lets compare vitamin content per 1 kilogram of Sweet Potato vs Sweet Potato Leaves:

Raw Sweet Potato has 3.8 times more Vitamin A and 3.6 times more Vitamin B5 than Raw Sweet Potato Leaves.
While Raw Sweet Potato Leaves contain 2 times more Vitamin B1, 5.7 times more Vitamin B2, 2 times more Vitamin B3, 4.6 times more Vitamin C and 167.9 times more Vitamin K than Raw Sweet Potato.
Both Raw Sweet Potato and Raw Sweet Potato Leaves have similar amounts of Vitamin B6 per 1 kg.
Both Raw Sweet Potato as well as Raw Sweet Potato Leaves have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Sweet Potato vs Sweet Potato Leaves:

Raw Sweet Potato has 9.2 times more Sodium than Raw Sweet Potato Leaves.
While Raw Sweet Potato Leaves contain 2.6 times more Calcium, 1.6 times more Iron, 2.8 times more Magnesium, 1.7 times more Phosphorus, 1.5 times more Potassium and 1.5 times more Selenium than Raw Sweet Potato.
Both Raw Sweet Potato and Raw Sweet Potato Leaves have similar amounts of Water per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

Raw Sweet Potato has 2 times more Energy and 2.3 times more Carbohydrate than Raw Sweet Potato Leaves.
While Raw Sweet Potato Leaves contain 36 times more Omega 3, 14.8 times more Omega 6, 1.8 times more Fiber and 1.6 times more Protein than Raw Sweet Potato.
Both Raw Sweet Potato as well as Raw Sweet Potato Leaves have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 1 kg.

Compare more foods per 1 kg:

Sweet PotatoVS Baked Sweet PotatoSweet Potato LeavesVS Baked Sweet PotatoSweet PotatoVS Steamed Sweet Potato LeavesSweet Potato LeavesVS Steamed Sweet Potato Leaves

Compare Foods

Comparing Nutrients in 1 kilogram Sweet PotatoVS Sweet Potato Leaves

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 1 kg: