Comparing Nutrients in 1 pound Sweet Potato LeavesVS Steamed Sweet Potato Leaves

Macros Ratio

Protein Fat Carbs

Sweet Potato Leaves

20%

71%

Steamed Sweet Potato Leaves

21%

72%

1 lb ▼

Macro Nutrients

Sweet Potato Leavesvs Steamed Sweet Potato Leaves

6.57%191kcal

Energy

5.47%159kcal

191 kcalvs159 kcal

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

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2.4%2.3g

Fat

1.6%1.54g

2.3 gvs1.54 g

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

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1.57%0.5g

Saturated Fat

0.92%0.29g

0.5 gvs0.29 g

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

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10.2%0.16g

Omega 3

5.95%0.095g

0.16 gvs0.095 g

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

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5.12%0.87g

Omega 6

3%0.51g

0.87 gvs0.51 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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30.8%40g

Carbohydrate

25.8%33.5g

40 gvs33.5 g

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

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Sugars

34.3%25g

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

NA gvs25 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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63.3%24g

Fiber

22.7%8.6g

24 gvs8.6 g

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

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20%11.3g

Protein

17.7%9.9g

11.3 gvs9.9 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

95%857μg

Vitamin A

74%667μg

RAE, retinol activity equivalents

857 μgvs667 μg

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

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59%0.71mg

Vitamin B1

42.3%0.51mg

Thiamine

0.71 mgvs0.51 mg

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

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120%1.56mg

Vitamin B2

93%1.2mg

Riboflavin

1.56 mgvs1.2 mg

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

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32%5.13mg

Vitamin B3

28.4%4.55mg

Niacin, nicotinic acid, niacinamide

5.13 mgvs4.55 mg

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

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20.4%1.02mg

Vitamin B5

18%0.91mg

Pantothenic acid

1.02 mgvs0.91 mg

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

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66.3%0.86mg

Vitamin B6

56%0.73mg

Pyridoxine

0.86 mgvs0.73 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

55.6%222μg

Folates and Folic Acid

NA μgvs222 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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55.4%50mg

Vitamin C

7.56%6.8mg

Ascorbic acid

50 mgvs6.8 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

29%4.35mg

Tocopherols and Tocotrienols

NA mgvs4.35 mg

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

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1142%1371μg

Vitamin K

411%493μg

Phytomenadione or phylloquinone

1371 μgvs493 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

35.4%354mg

Calcium

15%150mg

354 mgvs150 mg

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

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Copper

16.6%0.15mg

NA mgvs0.15 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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55%4.4mg

Iron

35.7%2.86mg

4.4 mgvs2.86 mg

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

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75.6%318mg

Magnesium

52%218mg

318 mgvs218 mg

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

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Manganese

45%1.04mg

NA mgvs1.04 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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52.5%367mg

Phosphorus

26%181mg

367 mgvs181 mg

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

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67.8%2304mg

Potassium

41.6%1415mg

2304 mgvs1415 mg

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

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7.42%4.1μg

Selenium

7.42%4.1μg

4.1 μgvs4.1 μg

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

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1.8%27.2mg

Sodium

2.1%31.8mg

27.2 mgvs31.8 mg

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

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Zinc

10.7%1.18mg

NA mgvs1.18 mg

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

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10.6%394g

Water

11%405g

394 gvs405 g

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

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Lets compare vitamin content per 1 pound 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 1 lb.
Both Raw Sweet Potato Leaves as well as Steamed Sweet Potato Leaves have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound 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 1 lb.

Comparison of macro-nutrients per 1 pound:

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 1 lb.
Both Raw Sweet Potato Leaves as well as Steamed Sweet Potato Leaves have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 1 lb.

Compare more foods per 1 lb:

Sweet Potato LeavesVS Sweet PotatoSteamed Sweet Potato LeavesVS Sweet Potato

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Comparing Nutrients in 1 pound Sweet Potato LeavesVS Steamed Sweet Potato Leaves

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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