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Nutrients in 300 calories of Steamed Sweet Potato Leaves

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

Weight per 300 Calories

Steamed Sweet Potato Leaves
857g

Steamed Sweet Potato Leaves has low energy density in comparison to other foods.

Macros Ratio

Protein Fat Carbs
21%
7%
72%
300 kcal ▼

Macro Nutrients

Steamed Sweet Potato Leaves
Energy300 kcal
10.3%
Steamed Sweet Potato Leaves have 300 kcal of Energy per 300 calories, which is 10.3% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years
Fat2.9 g
3%
Steamed Sweet Potato Leaves have 2.9142857142857 g of Fat per 300 calories, which is 3% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years
Saturated Fat0.56 g
1.74%
Steamed Sweet Potato Leaves have 0.55714285714286 g of Saturated Fat per 300 calories, which is 1.74% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years
Omega 30.18 g
11.3%
Steamed Sweet Potato Leaves have 0.18 g of Omega 3 per 300 calories, which is 11.3% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years
Omega 60.97 g
5.7%
Steamed Sweet Potato Leaves have 0.96857142857143 g of Omega 6 per 300 calories, which is 5.7% of the Recommended Dietary Allowance of 17g per day for Men 19-50 years
Cholesterol0 mg
0%
Steamed Sweet Potato Leaves have 0 mg of Cholesterol per 300 calories, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-50 years
Carbohydrate63.3 g
48.7%
Steamed Sweet Potato Leaves have 63.257142857143 g of Carbohydrate per 300 calories, which is 48.7% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years
Sugars47 g
64.8%
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Steamed Sweet Potato Leaves have 46.971428571429 g of Sugars per 300 calories, which is 64.8% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years
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]
No information available
Glucose
NA
No information available
Sucrose
NA
No information available
Fiber16.3 g
43%
Steamed Sweet Potato Leaves have 16.285714285714 g of Fiber per 300 calories, which is 43% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years
Protein18.7 g
33.4%
Steamed Sweet Potato Leaves have 18.685714285714 g of Protein per 300 calories, which is 33.4% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
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Vitamins

Steamed Sweet Potato Leaves
Vitamin A1260 μg
140%
RAE, retinol activity equivalents
Steamed Sweet Potato Leaves have 1260 μg of Vitamin A per 300 calories, which is 140% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
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Vitamin B10.96 mg
80%
Thiamine
Steamed Sweet Potato Leaves have 0.96 mg of Vitamin B1 per 300 calories, which is 80% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B22.3 mg
176%
Riboflavin
Steamed Sweet Potato Leaves have 2.2885714285714 mg of Vitamin B2 per 300 calories, which is 176% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B38.6 mg
53.7%
Niacin, nicotinic acid, niacinamide
Steamed Sweet Potato Leaves have 8.5971428571429 mg of Vitamin B3 per 300 calories, which is 53.7% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B51.7 mg
34.3%
Pantothenic acid
Steamed Sweet Potato Leaves have 1.7142857142857 mg of Vitamin B5 per 300 calories, which is 34.3% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B61.37 mg
105%
Pyridoxine
Steamed Sweet Potato Leaves have 1.3714285714286 mg of Vitamin B6 per 300 calories, which is 105% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
Vitamin B7
NA
Biotin
No information available
Vitamin B9420 μg
105%
Folates and Folic Acid
Steamed Sweet Potato Leaves have 420 μg of Vitamin B9 per 300 calories, which is 105% of the Recommended Dietary Allowance of 400μg per day for Men 19-50 years
Vitamin B120 μg
0%
Cobalamin
Steamed Sweet Potato Leaves have 0 μg of Vitamin B12 per 300 calories, which is 0% of the Recommended Dietary Allowance of 2.4μg per day for Men 19-50 years
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Vitamin C13 mg
14.3%
Ascorbic acid
Steamed Sweet Potato Leaves have 12.857142857143 mg of Vitamin C per 300 calories, which is 14.3% of the Recommended Dietary Allowance of 90mg per day for Men 19-50 years
Vitamin D0 IU
0%
Calciferol, cholecalciferol, ergocalciferol
Steamed Sweet Potato Leaves have 0 IU of Vitamin D per 300 calories, which is 0% of the Recommended Dietary Allowance of 600IU per day for Men 19-50 years
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Vitamin E8.23 mg
55%
Tocopherols and Tocotrienols
Steamed Sweet Potato Leaves have 8.2285714285714 mg of Vitamin E per 300 calories, which is 55% of the Recommended Dietary Allowance of 15mg per day for Men 19-50 years
Vitamin K931 μg
776%
Phytomenadione or phylloquinone
Steamed Sweet Potato Leaves have 930.85714285714 μg of Vitamin K per 300 calories, which is 776% of the Recommended Dietary Allowance of 120μg per day for Men 19-50 years

Minerals

Steamed Sweet Potato Leaves
Calcium283 mg
28.3%
Steamed Sweet Potato Leaves have 282.85714285714 mg of Calcium per 300 calories, which is 28.3% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years
Copper0.28 mg
31.4%
Steamed Sweet Potato Leaves have 0.28285714285714 mg of Copper per 300 calories, which is 31.4% of the Recommended Dietary Allowance of 0.9mg per day for Men 19-50 years
Fluoride
NA
Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
No information available
Iron5.4 mg
67.5%
Steamed Sweet Potato Leaves have 5.4 mg of Iron per 300 calories, which is 67.5% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years
Magnesium411 mg
98%
Steamed Sweet Potato Leaves have 411.42857142857 mg of Magnesium per 300 calories, which is 98% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years
Manganese1.96 mg
85.3%
Steamed Sweet Potato Leaves have 1.9628571428571 mg of Manganese per 300 calories, which is 85.3% of the Recommended Dietary Allowance of 2.3mg per day for Men 19-50 years
Molybdenum
NA
Molybdenum is an essential trace element that is naturally present in many foods [RDA]
No information available
Phosphorus343 mg
49%
Steamed Sweet Potato Leaves have 342.85714285714 mg of Phosphorus per 300 calories, which is 49% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years
Potassium2674 mg
78.7%
Steamed Sweet Potato Leaves have 2674.2857142857 mg of Potassium per 300 calories, which is 78.7% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years
Selenium7.7 μg
14%
Steamed Sweet Potato Leaves have 7.7142857142857 μg of Selenium per 300 calories, which is 14% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years
Sodium60 mg
4%
Steamed Sweet Potato Leaves have 60 mg of Sodium per 300 calories, which is 4% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years
Zinc2.23 mg
20.3%
Steamed Sweet Potato Leaves have 2.2285714285714 mg of Zinc per 300 calories, which is 20.3% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years
Water765 g
20.7%
Steamed Sweet Potato Leaves have 764.57142857143 g of Water per 300 calories, which is 20.7% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years
Vitamins in 300 calories of Steamed Sweet Potato Leaves:
Minerals in 300 calories of Steamed Sweet Potato Leaves:
Macronutrients in 300 calories of Steamed Sweet Potato Leaves:



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