Comparing Nutrients in 5 ounces Sweet Potato LeavesVS Sweet Potato

Macros Ratio

Protein Fat Carbs

Sweet Potato Leaves

20%

71%

Sweet Potato

92%

5 oz ▼

Macro Nutrients

Sweet Potato Leavesvs Sweet Potato

2.05%59.5kcal

Energy

4.2%122kcal

59.5 kcalvs122 kcal

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

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0.75%0.72g

Fat

0.073%0.071g

0.72 gvs0.071 g

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

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0.49%0.16g

Saturated Fat

0.08%0.026g

0.16 gvs0.026 g

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

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3.2%0.051g

Omega 3

0.089%0.001g

0.051 gvs0.001 g

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

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1.6%0.27g

Omega 6

0.11%0.018g

0.27 gvs0.018 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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9.6%12.5g

Carbohydrate

22%28.5g

12.5 gvs28.5 g

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

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Sugars

8.17%5.93g

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

NA gvs5.93 g

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

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Fructose

1.37%0.99g

≤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 gvs0.99 g

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

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Glucose

%1.36g

NA gvs1.36 g

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

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Sucrose

%3.57g

NA gvs3.57 g

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

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19.8%7.5g

Fiber

11%4.25g

7.5 gvs4.25 g

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

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6.3%3.53g

Protein

3.97%2.23g

3.53 gvs2.23 g

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

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Vitamins

Sweet Potato Leavesvs Sweet Potato

29.8%268μg

Vitamin A

112%1005μg

RAE, retinol activity equivalents

268 μgvs1005 μg

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

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18.4%0.22mg

Vitamin B1

9.2%0.11mg

Thiamine

0.22 mgvs0.11 mg

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

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37.6%0.49mg

Vitamin B2

6.65%0.086mg

Riboflavin

0.49 mgvs0.086 mg

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

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10%1.6mg

Vitamin B3

4.93%0.79mg

Niacin, nicotinic acid, niacinamide

1.6 mgvs0.79 mg

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

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6.38%0.32mg

Vitamin B5

22.7%1.13mg

Pantothenic acid

0.32 mgvs1.13 mg

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

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20.7%0.27mg

Vitamin B6

22.8%0.3mg

Pyridoxine

0.27 mgvs0.3 mg

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

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Vitamin B7

8.27%2.5μg

Biotin

NA μgvs2.5 μg

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

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Vitamin B9

3.9%15.6μg

Folates and Folic Acid

NA μgvs15.6 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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17.3%15.6mg

Vitamin C

3.78%3.4mg

Ascorbic acid

15.6 mgvs3.4 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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Vitamin E

2.46%0.37mg

Tocopherols and Tocotrienols

NA mgvs0.37 mg

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

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357%428μg

Vitamin K

2.13%2.55μg

Phytomenadione or phylloquinone

428 μgvs2.55 μg

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

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Minerals

Sweet Potato Leavesvs Sweet Potato

11%111mg

Calcium

4.25%42.5mg

111 mgvs42.5 mg

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

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Copper

23.8%0.21mg

NA mgvs0.21 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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17%1.37mg

Iron

11%0.86mg

1.37 mgvs0.86 mg

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

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23.6%99mg

Magnesium

8.44%35.4mg

99 mgvs35.4 mg

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

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Manganese

16%0.37mg

NA mgvs0.37 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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16.4%115mg

Phosphorus

9.5%66.6mg

115 mgvs66.6 mg

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

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21%720mg

Potassium

14%478mg

720 mgvs478 mg

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

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2.3%1.28μg

Selenium

1.55%0.85μg

1.28 μgvs0.85 μg

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

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0.57%8.5mg

Sodium

5.2%78mg

8.5 mgvs78 mg

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

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Zinc

3.87%0.43mg

NA mgvs0.43 mg

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

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3.33%123g

Water

2.96%110g

123 gvs110 g

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

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Lets compare vitamin content per 5 ounces of Sweet Potato Leaves vs Sweet Potato:

Raw Sweet Potato Leaves have 2 times more Vitamin B1, 5.7 times more Vitamin B2, 2 times more Vitamin B3, 4.6 times more Vitamin C and 167.9 times more Vitamin K than Raw Sweet Potato.
While Raw Sweet Potato contains 3.8 times more Vitamin A and 3.6 times more Vitamin B5 than Raw Sweet Potato Leaves.
Both Raw Sweet Potato Leaves and Raw Sweet Potato have similar amounts of Vitamin B6 per 5 oz.
Both Raw Sweet Potato Leaves as well as Raw Sweet Potato have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Sweet Potato Leaves vs Sweet Potato:

Raw Sweet Potato Leaves have 2.6 times more Calcium, 1.6 times more Iron, 2.8 times more Magnesium, 1.7 times more Phosphorus, 1.5 times more Potassium and 1.5 times more Selenium than Raw Sweet Potato.
While Raw Sweet Potato contains 9.2 times more Sodium than Raw Sweet Potato Leaves.
Both Raw Sweet Potato Leaves and Raw Sweet Potato have similar amounts of Water per 5 oz.

Comparison of macro-nutrients per 5 ounces:

Raw Sweet Potato Leaves have 36 times more Omega 3, 14.8 times more Omega 6, 1.8 times more Fiber and 1.6 times more Protein than Raw Sweet Potato.
While Raw Sweet Potato contains 2 times more Energy and 2.3 times more Carbohydrate than Raw Sweet Potato Leaves.
Both Raw Sweet Potato Leaves as well as Raw Sweet Potato have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 5 oz.

Compare more foods per 5 oz:

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

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Comparing Nutrients in 5 ounces Sweet Potato LeavesVS Sweet Potato

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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