Comparing Nutrients in 300 calories Baked White PotatoesVS Steamed Sweet Potato Leaves

Weight per 300 calories

Baked White Potatoes

326g

Steamed Sweet Potato Leaves

857g

Baked White Potatoes have 2.6 times more energy per 100g than Steamed Sweet Potato Leaves. It has average energy density when compared to other foods. Steamed Sweet Potato Leaves having low energy density.

Which food has more nutrients per 300 calories - Baked White Potatoes or Steamed Sweet Potato Leaves?

Macros Ratio

Protein Fat Carbs

Baked White Potatoes

90%

Steamed Sweet Potato Leaves

21%

72%

300 kcal ▼

Macro Nutrients

Baked White Potatoesvs Steamed Sweet Potato Leaves

10.3%300kcal

Energy

10.3%300kcal

300 kcalvs300 kcal

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

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0.5%0.49g

Fat

3%2.9g

0.49 gvs2.9 g

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

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0.41%0.13g

Saturated Fat

1.74%0.56g

0.13 gvs0.56 g

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

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3.06%0.049g

Omega 3

11.3%0.18g

0.049 gvs0.18 g

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

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0.94%0.16g

Omega 6

5.7%0.97g

0.16 gvs0.97 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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53%68.7g

Carbohydrate

48.7%63.3g

68.7 gvs63.3 g

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

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6.9%5g

Sugars

64.8%47g

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

5 gvs47 g

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

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1.6%1.17g

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]

1.17 gvsNA g

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

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%2.05g

Glucose

2.05 gvsNA g

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

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%1.3g

Sucrose

1.3 gvsNA g

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

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18%6.85g

Fiber

43%16.3g

6.85 gvs16.3 g

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

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12.2%6.85g

Protein

33.4%18.7g

6.85 gvs18.7 g

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

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Vitamins

Baked White Potatoesvs Steamed Sweet Potato Leaves

0.36%3.26μg

Vitamin A

140%1260μg

RAE, retinol activity equivalents

3.26 μgvs1260 μg

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

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13%0.16mg

Vitamin B1

80%0.96mg

Thiamine

0.16 mgvs0.96 mg

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

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10.8%0.14mg

Vitamin B2

176%2.3mg

Riboflavin

0.14 mgvs2.3 mg

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

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31%5mg

Vitamin B3

53.7%8.6mg

Niacin, nicotinic acid, niacinamide

5 mgvs8.6 mg

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

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25%1.25mg

Vitamin B5

34.3%1.7mg

Pantothenic acid

1.25 mgvs1.7 mg

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

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53%0.69mg

Vitamin B6

105%1.37mg

Pyridoxine

0.69 mgvs1.37 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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31%124μg

Vitamin B9

105%420μg

Folates and Folic Acid

124 μgvs420 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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45.7%41mg

Vitamin C

14.3%13mg

Ascorbic acid

41 mgvs13 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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0.87%0.13mg

Vitamin E

55%8.23mg

Tocopherols and Tocotrienols

0.13 mgvs8.23 mg

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

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7.34%8.8μg

Vitamin K

776%931μg

Phytomenadione or phylloquinone

8.8 μgvs931 μg

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

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Minerals

Baked White Potatoesvs Steamed Sweet Potato Leaves

3.26%32.6mg

Calcium

28.3%283mg

32.6 mgvs283 mg

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

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46%0.41mg

Copper

31.4%0.28mg

0.41 mgvs0.28 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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26%2.1mg

Iron

67.5%5.4mg

2.1 mgvs5.4 mg

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

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21%88mg

Magnesium

98%411mg

88 mgvs411 mg

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

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26.8%0.62mg

Manganese

85.3%1.96mg

0.62 mgvs1.96 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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35%245mg

Phosphorus

49%343mg

245 mgvs343 mg

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

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52%1774mg

Potassium

78.7%2674mg

1774 mgvs2674 mg

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

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2.96%1.63μg

Selenium

14%7.7μg

1.63 μgvs7.7 μg

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

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1.52%23mg

Sodium

4%60mg

23 mgvs60 mg

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

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10.4%1.14mg

Zinc

20.3%2.23mg

1.14 mgvs2.23 mg

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

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6.65%246g

Water

20.7%765g

246 gvs765 g

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

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Lets compare vitamin content per 300 calories of Baked White Potatoes vs Steamed Sweet Potato Leaves:

Baked Whole White Potatoes have 3.2 times more Vitamin C than Steamed Sweet Potato Leaves.
While Steamed Sweet Potato Leaves contain 386.4 times more Vitamin A, 6.1 times more Vitamin B1, 16.3 times more Vitamin B2, 1.7 times more Vitamin B3, 1.4 times more Vitamin B5, 2 times more Vitamin B6, 3.4 times more Vitamin B9, 63.1 times more Vitamin E and 105.7 times more Vitamin K than Baked Whole White Potatoes.
Both Baked Whole White Potatoes as well as Steamed Sweet Potato Leaves have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Baked White Potatoes vs Steamed Sweet Potato Leaves:

Baked Whole White Potatoes have 1.5 times more Copper than Steamed Sweet Potato Leaves.
While Steamed Sweet Potato Leaves contain 8.7 times more Calcium, 2.6 times more Iron, 4.7 times more Magnesium, 3.2 times more Manganese, 1.4 times more Phosphorus, 1.5 times more Potassium, 4.7 times more Selenium, 2.6 times more Sodium, 2 times more Zinc and 3.1 times more Water than Baked Whole White Potatoes.

Comparison of macro-nutrients per 300 calories:

Steamed Sweet Potato Leaves contain 6 times more Fat, 3.7 times more Omega 3, 6.1 times more Omega 6, 9.4 times more Sugars, 2.4 times more Fiber and 2.7 times more Protein than Baked Whole White Potatoes.
Both Baked Whole White Potatoes and Steamed Sweet Potato Leaves have similar amounts of Energy and Carbohydrate per 300 kcal.
Both Baked Whole White Potatoes as well as Steamed Sweet Potato Leaves have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.

Compare more foods per 300 kcal:

Baked White PotatoesVS Baked Red PotatoesSteamed Sweet Potato LeavesVS Baked Red PotatoesBaked White PotatoesVS Sweet PotatoSteamed Sweet Potato LeavesVS Sweet Potato

Compare Foods

Comparing Nutrients in 300 calories Baked White PotatoesVS Steamed Sweet Potato Leaves

Weight per 300 calories

Which food has more nutrients per 300 calories - Baked White Potatoes or Steamed Sweet Potato Leaves?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: