Comparing Nutrients in 500 calories Sweet Potato LeavesVS Sweet Potato

Weight per 500 calories

Sweet Potato Leaves

1191g

Sweet Potato

581g

Raw Sweet Potato has 2 times more energy per unit of mass than Raw Sweet Potato Leaves, which is average in comparison to other foods. Sweet Potato Leaves having low energy density.

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

Macros Ratio

Protein Fat Carbs

Sweet Potato Leaves

20%

71%

Sweet Potato

92%

500 kcal ▼

Macro Nutrients

Sweet Potato Leavesvs Sweet Potato

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

0.3%0.29g

6.07 gvs0.29 g

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

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4.13%1.32g

Saturated Fat

0.33%0.1g

1.32 gvs0.1 g

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

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26.8%0.43g

Omega 3

0.36%0.006g

0.43 gvs0.006 g

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

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13.4%2.3g

Omega 6

0.44%0.076g

2.3 gvs0.076 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

90%117g

105 gvs117 g

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

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Sugars

33.5%24.3g

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

NA gvs24.3 g

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

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Fructose

5.6%4.07g

≤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 gvs4.07 g

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

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Glucose

%5.6g

NA gvs5.6 g

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

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Sucrose

%14.7g

NA gvs14.7 g

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

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166%63g

Fiber

46%17.4g

63 gvs17.4 g

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

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53%29.6g

Protein

16.3%9.13g

29.6 gvs9.13 g

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

Find Vegetables rich in Protein Buy premium vegan protein powder

Vitamins

Sweet Potato Leavesvs Sweet Potato

250%2250μg

Vitamin A

458%4122μg

RAE, retinol activity equivalents

2250 μgvs4122 μg

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

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155%1.86mg

Vitamin B1

37.8%0.45mg

Thiamine

1.86 mgvs0.45 mg

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

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316%4.1mg

Vitamin B2

27.3%0.35mg

Riboflavin

4.1 mgvs0.35 mg

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

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84%13.5mg

Vitamin B3

20.2%3.24mg

Niacin, nicotinic acid, niacinamide

13.5 mgvs3.24 mg

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

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53.6%2.68mg

Vitamin B5

93%4.65mg

Pantothenic acid

2.68 mgvs4.65 mg

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

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174%2.26mg

Vitamin B6

93%1.2mg

Pyridoxine

2.26 mgvs1.2 mg

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

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Vitamin B7

34%10μg

Biotin

NA μgvs10 μg

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

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Vitamin B9

16%64μg

Folates and Folic Acid

NA μgvs64 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

15.5%14mg

Ascorbic acid

131 mgvs14 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

10%1.5mg

Tocopherols and Tocotrienols

NA mgvs1.5 mg

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

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2998%3598μg

Vitamin K

8.72%10.5μg

Phytomenadione or phylloquinone

3598 μgvs10.5 μg

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

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Minerals

Sweet Potato Leavesvs Sweet Potato

93%929mg

Calcium

17.4%174mg

929 mgvs174 mg

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

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Copper

98%0.88mg

NA mgvs0.88 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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144%11.5mg

Iron

44.3%3.55mg

11.5 mgvs3.55 mg

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

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198%833mg

Magnesium

34.6%145mg

833 mgvs145 mg

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

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Manganese

65.2%1.5mg

NA mgvs1.5 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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138%964mg

Phosphorus

39%273mg

964 mgvs273 mg

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

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178%6048mg

Potassium

57.6%1959mg

6048 mgvs1959 mg

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

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19.5%10.7μg

Selenium

6.34%3.5μg

10.7 μgvs3.5 μg

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

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4.76%71.4mg

Sodium

21.3%320mg

71.4 mgvs320 mg

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

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Zinc

16%1.74mg

NA mgvs1.74 mg

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

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28%1033g

Water

12%449g

1033 gvs449 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 Sweet Potato:

Raw Sweet Potato Leaves have 4.1 times more Vitamin B1, 11.6 times more Vitamin B2, 4.2 times more Vitamin B3, 1.9 times more Vitamin B6, 9.4 times more Vitamin C and 343.8 times more Vitamin K than Raw Sweet Potato.
While Raw Sweet Potato contains 1.8 times more Vitamin A and 1.7 times more Vitamin B5 than Raw Sweet Potato Leaves.
Both Raw Sweet Potato Leaves as well as Raw Sweet Potato have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Sweet Potato Leaves vs Sweet Potato:

Raw Sweet Potato Leaves have 5.3 times more Calcium, 3.3 times more Iron, 5.7 times more Magnesium, 3.5 times more Phosphorus, 3.1 times more Potassium, 3.1 times more Selenium and 2.3 times more Water than Raw Sweet Potato.
While Raw Sweet Potato contains 4.5 times more Sodium than Raw Sweet Potato Leaves.

Comparison of macro-nutrients per 500 calories:

Raw Sweet Potato Leaves have 20.9 times more Fat, 73.7 times more Omega 3, 30.2 times more Omega 6, 3.6 times more Fiber and 3.2 times more Protein than Raw Sweet Potato.
Both Raw Sweet Potato Leaves and Raw Sweet Potato have similar amounts of Energy and Carbohydrate per 500 kcal.
Both Raw Sweet Potato Leaves as well as Raw Sweet Potato have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.

Compare more foods per 500 kcal:

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

Compare Foods

Comparing Nutrients in 500 calories Sweet Potato LeavesVS Sweet Potato

Weight per 500 calories

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

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: