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Comparing Nutrients in 500 calories Steamed Sweet Potato LeavesVS Sweet Potato Leaves

Weight per 500 calories

Steamed Sweet Potato Leaves
1429g
Sweet Potato Leaves
1191g

Both foods have similar energy densities which is low in comparison to other foods.

Which food has more nutrients per 500 calories - Steamed Sweet Potato Leaves or Sweet Potato Leaves?

Macros Ratio

Protein Fat Carbs

Steamed Sweet Potato Leaves
21%
7%
72%
Sweet Potato Leaves
20%
9%
71%
500 kcal ▼

Macro Nutrients

Steamed Sweet Potato Leavesvs Sweet Potato Leaves
17.2%500kcal
Energy
17.2%500kcal
500 kcalvs500 kcal
Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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5%4.86g
Fat
6.26%6.07g
4.86 gvs6.07 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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2.9%0.93g
Saturated Fat
4.13%1.32g
0.93 gvs1.32 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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18.8%0.3g
Omega 3
26.8%0.43g
0.3 gvs0.43 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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9.5%1.6g
Omega 6
13.4%2.3g
1.6 gvs2.3 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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81%105g
Carbohydrate
80.8%105g
105 gvs105 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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108%78.3g
Sugars
NA
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
78.3 gvsNA g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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NA
Fructose
NA
≤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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NA
Glucose
NA
NA gvsNA g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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

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71.4%27g
Fiber
166%63g
27 gvs63 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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55.6%31g
Protein
53%29.6g
31 gvs29.6 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
233%2100μg
Vitamin A
250%2250μg
RAE, retinol activity equivalents
2100 μgvs2250 μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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133%1.6mg
Vitamin B1
155%1.86mg
Thiamine
1.6 mgvs1.86 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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293%3.8mg
Vitamin B2
316%4.1mg
Riboflavin
3.8 mgvs4.1 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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89.6%14.3mg
Vitamin B3
84%13.5mg
Niacin, nicotinic acid, niacinamide
14.3 mgvs13.5 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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57%2.86mg
Vitamin B5
53.6%2.68mg
Pantothenic acid
2.86 mgvs2.68 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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176%2.3mg
Vitamin B6
174%2.26mg
Pyridoxine
2.3 mgvs2.26 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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NA
Vitamin B7
NA
Biotin
NA μgvsNA μg
Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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175%700μg
Vitamin B9
NA
Folates and Folic Acid
700 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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24%21.4mg
Vitamin C
146%131mg
Ascorbic acid
21.4 mgvs131 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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91%13.7mg
Vitamin E
NA
Tocopherols and Tocotrienols
13.7 mgvsNA mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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1293%1551μg
Vitamin K
2998%3598μg
Phytomenadione or phylloquinone
1551 μgvs3598 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
47%471mg
Calcium
93%929mg
471 mgvs929 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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52.4%0.47mg
Copper
NA
0.47 mgvsNA mg
Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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NA
Fluoride
NA
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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113%9mg
Iron
144%11.5mg
9 mgvs11.5 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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163%686mg
Magnesium
198%833mg
686 mgvs833 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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142%3.27mg
Manganese
NA
3.27 mgvsNA mg
Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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NA
Molybdenum
NA
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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81.6%571mg
Phosphorus
138%964mg
571 mgvs964 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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131%4457mg
Potassium
178%6048mg
4457 mgvs6048 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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23.4%13μg
Selenium
19.5%10.7μg
13 μgvs10.7 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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6.67%100mg
Sodium
4.76%71.4mg
100 mgvs71.4 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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33.8%3.7mg
Zinc
NA
3.7 mgvsNA mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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34.4%1274g
Water
28%1033g
1274 gvs1033 g
Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 500 calories of Steamed Sweet Potato Leaves vs Sweet Potato Leaves:
Comparing minerals per 500 calories for Steamed Sweet Potato Leaves vs Sweet Potato Leaves:
Comparison of macro-nutrients per 500 calories:



Compare more foods per 500 kcal:

Steamed Sweet Potato LeavesVS Sweet PotatoSweet Potato LeavesVS Sweet Potato
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Nutrients data from USDA National Nutrient Database for Standard Reference by US Department of Agriculture, Agricultural Research Service, Nutrient Data Laboratory.

Recommended Dietary Allowances (RDA) compiled from U.S. Department of Health & Human Services , National Institutes of Health.

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