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

Weight per 500 calories

Sweet Potato Leaves
1191g
Steamed Sweet Potato Leaves
1429g

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

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

Macros Ratio

Protein Fat Carbs

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

Macro Nutrients

Sweet Potato Leavesvs Steamed 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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6.26%6.07g
Fat
5%4.86g
6.07 gvs4.86 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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4.13%1.32g
Saturated Fat
2.9%0.93g
1.32 gvs0.93 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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

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13.4%2.3g
Omega 6
9.5%1.6g
2.3 gvs1.6 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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80.8%105g
Carbohydrate
81%105g
105 gvs105 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

Find Vegetables rich in Carbohydrate
NA
Sugars
108%78.3g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
NA gvs78.3 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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166%63g
Fiber
71.4%27g
63 gvs27 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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53%29.6g
Protein
55.6%31g
29.6 gvs31 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
250%2250μg
Vitamin A
233%2100μg
RAE, retinol activity equivalents
2250 μgvs2100 μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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155%1.86mg
Vitamin B1
133%1.6mg
Thiamine
1.86 mgvs1.6 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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316%4.1mg
Vitamin B2
293%3.8mg
Riboflavin
4.1 mgvs3.8 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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84%13.5mg
Vitamin B3
89.6%14.3mg
Niacin, nicotinic acid, niacinamide
13.5 mgvs14.3 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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53.6%2.68mg
Vitamin B5
57%2.86mg
Pantothenic acid
2.68 mgvs2.86 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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174%2.26mg
Vitamin B6
176%2.3mg
Pyridoxine
2.26 mgvs2.3 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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NA
Vitamin B9
175%700μg
Folates and Folic Acid
NA μgvs700 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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146%131mg
Vitamin C
24%21.4mg
Ascorbic acid
131 mgvs21.4 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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NA
Vitamin E
91%13.7mg
Tocopherols and Tocotrienols
NA mgvs13.7 mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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2998%3598μg
Vitamin K
1293%1551μg
Phytomenadione or phylloquinone
3598 μgvs1551 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
93%929mg
Calcium
47%471mg
929 mgvs471 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

Find Vegetables rich in Calcium
NA
Copper
52.4%0.47mg
NA mgvs0.47 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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144%11.5mg
Iron
113%9mg
11.5 mgvs9 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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198%833mg
Magnesium
163%686mg
833 mgvs686 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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NA
Manganese
142%3.27mg
NA mgvs3.27 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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138%964mg
Phosphorus
81.6%571mg
964 mgvs571 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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178%6048mg
Potassium
131%4457mg
6048 mgvs4457 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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19.5%10.7μg
Selenium
23.4%13μg
10.7 μgvs13 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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4.76%71.4mg
Sodium
6.67%100mg
71.4 mgvs100 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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NA
Zinc
33.8%3.7mg
NA mgvs3.7 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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28%1033g
Water
34.4%1274g
1033 gvs1274 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 Sweet Potato Leaves vs Steamed Sweet Potato Leaves:
Comparing minerals per 500 calories for Sweet Potato Leaves vs Steamed Sweet Potato Leaves:
Comparison of macro-nutrients per 500 calories:



Compare more foods per 500 kcal:

Sweet Potato LeavesVS Sweet PotatoSteamed Sweet 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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