Nutrients in 14 ounces of Steamed Sweet Potato Leaves

Sweet potato leaves, cooked, steamed, without salt, also known as Sweetpotato leaves.

Macros Ratio

Protein Fat Carbs

21%

72%

14 oz ▼

Macro Nutrients

Steamed Sweet Potato Leaves

Energy139 kcal

4.8%

Steamed Sweet Potato Leaves have 138.91255 kcal of Energy per 14 ounces, which is 4.8% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years

Fat1.35 g

1.4%

Steamed Sweet Potato Leaves have 1.3494362 g of Fat per 14 ounces, which is 1.4% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years

Saturated Fat0.26 g

0.81%

Steamed Sweet Potato Leaves have 0.25798045 g of Saturated Fat per 14 ounces, which is 0.81% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years

Omega 30.083 g

5.2%

Steamed Sweet Potato Leaves have 0.08334753 g of Omega 3 per 14 ounces, which is 5.2% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years

Omega 60.45 g

2.64%

Steamed Sweet Potato Leaves have 0.44848909 g of Omega 6 per 14 ounces, which is 2.64% of the Recommended Dietary Allowance of 17g per day for Men 19-50 years

Cholesterol0 mg

Steamed Sweet Potato Leaves have 0 mg of Cholesterol per 14 ounces, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-50 years

Carbohydrate29.3 g

22.5%

Steamed Sweet Potato Leaves have 29.2907034 g of Carbohydrate per 14 ounces, which is 22.5% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years

Sugars21.7 g

30%

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

Steamed Sweet Potato Leaves have 21.7497364 g of Sugars per 14 ounces, which is 30% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years

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]

No information available

Glucose

No information available

Sucrose

No information available

Fiber7.54 g

20%

Steamed Sweet Potato Leaves have 7.540967 g of Fiber per 14 ounces, which is 20% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years

Protein8.65 g

15.5%

Steamed Sweet Potato Leaves have 8.6522674 g of Protein per 14 ounces, which is 15.5% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
Buy premium vegan protein powder

Vitamins

Steamed Sweet Potato Leaves

Vitamin A583 μg

65%

RAE, retinol activity equivalents

Steamed Sweet Potato Leaves have 583.43271 μg of Vitamin A per 14 ounces, which is 65% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
Buy Preformed Vegan Vitamin A

Vitamin B10.44 mg

37%

Thiamine

Steamed Sweet Potato Leaves have 0.44452016 mg of Vitamin B1 per 14 ounces, which is 37% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
Buy Vegan Vitamin B1

Vitamin B21.06 mg

81.5%

Riboflavin

Steamed Sweet Potato Leaves have 1.05970431 mg of Vitamin B2 per 14 ounces, which is 81.5% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
Buy Vegan Vitamin B2

Vitamin B34 mg

25%

Niacin, nicotinic acid, niacinamide

Steamed Sweet Potato Leaves have 3.98083679 mg of Vitamin B3 per 14 ounces, which is 25% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
Buy Nutritional Yeast naturally rich in vitamin B3

Vitamin B50.79 mg

16%

Pantothenic acid

Steamed Sweet Potato Leaves have 0.793786 mg of Vitamin B5 per 14 ounces, which is 16% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
Buy Nutritional Yeast naturally rich in vitamin B5

Vitamin B60.64 mg

49%

Pyridoxine

Steamed Sweet Potato Leaves have 0.6350288 mg of Vitamin B6 per 14 ounces, which is 49% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years

Vitamin B7

Biotin

No information available

Vitamin B9194 μg

48.6%

Folates and Folic Acid

Steamed Sweet Potato Leaves have 194.47757 μg of Vitamin B9 per 14 ounces, which is 48.6% of the Recommended Dietary Allowance of 400μg per day for Men 19-50 years

Vitamin B120 μg

Cobalamin

Steamed Sweet Potato Leaves have 0 μg of Vitamin B12 per 14 ounces, which is 0% of the Recommended Dietary Allowance of 2.4μg per day for Men 19-50 years
Buy Vegan Vitamin B12

Vitamin C5.95 mg

6.6%

Ascorbic acid

Steamed Sweet Potato Leaves have 5.953395 mg of Vitamin C per 14 ounces, which is 6.6% of the Recommended Dietary Allowance of 90mg per day for Men 19-50 years

Vitamin D0 IU

Calciferol, cholecalciferol, ergocalciferol

Steamed Sweet Potato Leaves have 0 IU of Vitamin D per 14 ounces, which is 0% of the Recommended Dietary Allowance of 600IU per day for Men 19-50 years
Buy Vegan Vitamin D

Vitamin E3.8 mg

25.4%

Tocopherols and Tocotrienols

Steamed Sweet Potato Leaves have 3.8101728 mg of Vitamin E per 14 ounces, which is 25.4% of the Recommended Dietary Allowance of 15mg per day for Men 19-50 years

Vitamin K431 μg

359%

Phytomenadione or phylloquinone

Steamed Sweet Potato Leaves have 431.025798 μg of Vitamin K per 14 ounces, which is 359% of the Recommended Dietary Allowance of 120μg per day for Men 19-50 years

Minerals

Steamed Sweet Potato Leaves

Calcium131 mg

13%

Steamed Sweet Potato Leaves have 130.97469 mg of Calcium per 14 ounces, which is 13% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years

Copper0.13 mg

14.6%

Steamed Sweet Potato Leaves have 0.13097469 mg of Copper per 14 ounces, which is 14.6% of the Recommended Dietary Allowance of 0.9mg per day for Men 19-50 years

Fluoride

Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]

No information available

Iron2.5 mg

31.3%

Steamed Sweet Potato Leaves have 2.5004259 mg of Iron per 14 ounces, which is 31.3% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years

Magnesium191 mg

45.4%

Steamed Sweet Potato Leaves have 190.50864 mg of Magnesium per 14 ounces, which is 45.4% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years

Manganese0.91 mg

39.5%

Steamed Sweet Potato Leaves have 0.90888497 mg of Manganese per 14 ounces, which is 39.5% of the Recommended Dietary Allowance of 2.3mg per day for Men 19-50 years

Molybdenum

Molybdenum is an essential trace element that is naturally present in many foods [RDA]

No information available

Phosphorus159 mg

22.7%

Steamed Sweet Potato Leaves have 158.7572 mg of Phosphorus per 14 ounces, which is 22.7% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years

Potassium1238 mg

36.4%

Steamed Sweet Potato Leaves have 1238.30616 mg of Potassium per 14 ounces, which is 36.4% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years

Selenium3.57 μg

6.5%

Steamed Sweet Potato Leaves have 3.572037 μg of Selenium per 14 ounces, which is 6.5% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years

Sodium27.8 mg

1.85%

Steamed Sweet Potato Leaves have 27.78251 mg of Sodium per 14 ounces, which is 1.85% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years

Zinc1.03 mg

9.4%

Steamed Sweet Potato Leaves have 1.0319218 mg of Zinc per 14 ounces, which is 9.4% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years

Water354 g

9.57%

Steamed Sweet Potato Leaves have 354.028556 g of Water per 14 ounces, which is 9.57% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years

Vitamins in 14 ounces of Steamed Sweet Potato Leaves:

14 ounces of Steamed Sweet Potato Leaves has outstanding amounts of Vitamin B2 and Vitamin K.
It is an excellent source of Vitamin A, Vitamin B1, Vitamin B3, Vitamin B6, Vitamin B9 and Vitamin E.
It also has a good amount of Vitamin B5.
This vegetable has some Vitamin C.
It has no Vitamin B12 and Vitamin D.

Minerals in 14 ounces of Steamed Sweet Potato Leaves:

14 ounces of Steamed Sweet Potato Leaves is an excellent source of Iron, Magnesium, Manganese, Phosphorus and Potassium.
It has a good amount of Calcium, Copper and Zinc.
It also has some Selenium.
The product has trace amounts of Sodium.

Macronutrients in 14 ounces of Steamed Sweet Potato Leaves:

14 ounces of Steamed Sweet Potato Leaves is an excellent source of Carbohydrate and Sugars.
It has a good amount of Fiber and Protein.
It also has some Omega 3 and Omega 6.
The product has trace amounts of Fat and Saturated Fat.

Compare Steamed Sweet Potato Leaves with:

Broccoli Baked Potatoes Cooked Kidney Beans Carrots Oranges Almonds Sunflower seeds Tomatoes

Food Info

Nutrients in 14 ounces of Steamed Sweet Potato Leaves

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare Steamed Sweet Potato Leaves with: