Comparing Nutrients in 100 calories Boiled Water Convolvulus with Salt VS Cooked Sweet Potato, Boiled, Without Skin with Salt

Weight per 100 calories

• Boiled Water Convolvulus with Salt: 500g
• Cooked Sweet Potato, Boiled, Without Skin with Salt: 132g

Cooked Sweet Potato, Boiled, Without Skin with Salt has 3.8 times more energy per unit of mass than Boiled and Drained Water Convolvulus with Salt, which is average in comparison to other foods. Boiled Water Convolvulus with Salt having very low energy density.

Discover which food has more nutrients per 100 calories - Boiled Water Convolvulus with Salt or Cooked Sweet Potato, Boiled, Without Skin with Salt?

Macros Ratio

	Protein	Fat	Carbs
Boiled Water Convolvulus with Salt	33%	9%	58%
Cooked Sweet Potato, Boiled, Without Skin with Salt	7%	2%	91%

Macro Nutrients

	Boiled Water Convolvulus with Salt	Cooked Sweet Potato, Boiled, Without Skin with Salt	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	1.24% 1.2g	0.19% 0.18g	97g per day for Men 19-50 years
Saturated Fat	NA	0.16% 0.053g	32g per day for Men 19-50 years
Omega 3	NA	0% 0g	1.6g per day for Men 19-50 years
Omega 6	NA	0.62% 0.11g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	14.2% 18.5g	18% 23.3g	130g per day for Men 19-50 years
Sugars	NA	10.4% 7.55g	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	NA	0.78% 0.57g	72.5g per day for Men 19-50 years	≤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]
Glucose	NA	% 0.71g	g per day for Men 19-50 years
Sucrose	NA	% 1.9g	g per day for Men 19-50 years
Fiber	25% 9.5g	8.66% 3.3g	38g per day for Men 19-50 years
Protein	18.6% 10.4g	3.2% 1.8g	56g per day for Men 19-50 years

Vitamins

	Boiled Water Convolvulus with Salt	Cooked Sweet Potato, Boiled, Without Skin with Salt	Recommended Dietary Allowance
Vitamin A	144% 1300μg	115% 1036μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	21% 0.25mg	6.14% 0.074mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	30.8% 0.4mg	4.76% 0.062mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15.6% 2.5mg	4.42% 0.71mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.6% 0.63mg	15.3% 0.76mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	31% 0.41mg	16.7% 0.22mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	6.05% 1.8μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	43.8% 175μg	1.97% 7.9μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	89% 80mg	18.7% 17mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	8.25% 1.24mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	2.3% 2.76μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Water Convolvulus with Salt	Cooked Sweet Potato, Boiled, Without Skin with Salt	Recommended Dietary Allowance
Calcium	27% 270mg	3.55% 35.5mg	1000mg per day for Men 19-50 years
Copper	11.7% 0.11mg	13.7% 0.12mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	82.5% 6.6mg	12% 0.95mg	8mg per day for Men 19-50 years
Magnesium	35.7% 150mg	5.64% 23.7mg	420mg per day for Men 19-50 years
Manganese	31% 0.72mg	15.2% 0.35mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	30% 210mg	6% 42mg	700mg per day for Men 19-50 years
Potassium	41.8% 1420mg	8.9% 303mg	3400mg per day for Men 19-50 years
Selenium	8.2% 4.5μg	0.48% 0.26μg	55μg per day for Men 19-50 years
Sodium	119% 1790mg	23% 346mg	1500mg per day for Men 19-50 years
Zinc	7.27% 0.8mg	2.4% 0.26mg	11mg per day for Men 19-50 years
Water	12.6% 465g	2.85% 105g	3700g per day for Men 19-50 years

Boiled Water Convolvulus With Salt VS Cooked Sweet Potato, Boiled, Without Skin With Salt Nutrients Per 100 Kcal

Discover which food has more nutrients per 100 calories - Boiled Water Convolvulus with Salt or Cooked Sweet Potato, Boiled, Without Skin with Salt?

Lets compare vitamin content per 100 calories of Boiled Water Convolvulus with Salt vs Cooked Sweet Potato, Boiled, Without Skin with Salt:

• 100 calories of Boiled Water Convolvulus with Salt have 1.3 times more Vitamin A, 3.4 times more Vitamin B1, 6.5 times more Vitamin B2, 3.5 times more Vitamin B3, 1.9 times more Vitamin B6, 22.2 times more Vitamin B9 and 4.8 times more Vitamin C than Cooked Sweet Potato, Boiled, Without Skin with Salt.
• Both Boiled Water Convolvulus with Salt and Cooked Sweet Potato, Boiled, Without Skin with Salt provide similar amounts of Vitamin B5 per 100 calories.
• 100 calories of Cooked Sweet Potato, Boiled, Without Skin with Salt have insufficient amounts of Vitamin B9
• Both Boiled and Drained Water Convolvulus with Salt as well as Cooked Sweet Potato, Boiled, Without Skin with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 100 calories.

Comparing minerals per 100 calories for Boiled Water Convolvulus with Salt vs Cooked Sweet Potato, Boiled, Without Skin with Salt:

• 100 calories of Boiled Water Convolvulus with Salt have 7.6 times more Calcium, 7 times more Iron, 6.3 times more Magnesium, 2 times more Manganese, 5 times more Phosphorus, 4.7 times more Potassium, 17.1 times more Selenium, 5.2 times more Sodium, 3 times more Zinc and 4.4 times more Water than Cooked Sweet Potato, Boiled, Without Skin with Salt.
• Both Boiled Water Convolvulus with Salt and Cooked Sweet Potato, Boiled, Without Skin with Salt contain similar levels of Copper per 100 calories.
• 100 calories of Cooked Sweet Potato, Boiled, Without Skin with Salt lack sufficient amounts of Selenium

Comparison of macro-nutrients per 100 calories:

• 100 calories of Boiled Water Convolvulus with Salt have 2.9 times more Fiber and 5.8 times more Protein than Cooked Sweet Potato, Boiled, Without Skin with Salt.
• While 100 kcal of Cooked Sweet Potato, Boiled, Without Skin with Salt contain 1.3 times more Carbohydrate than Boiled and Drained Water Convolvulus with Salt.
• Both Boiled Water Convolvulus with Salt and Cooked Sweet Potato, Boiled, Without Skin with Salt offer comparable quantities of Energy per 100 calories.