Comparing Nutrients in 14 ounces Steamed Sweet Potato Leaves VS Water Convolvulus

Macros Ratio

	Protein	Fat	Carbs
Steamed Sweet Potato Leaves	21%	7%	72%
Water Convolvulus	42%	7%	51%

Macro Nutrients

	Steamed Sweet Potato Leaves	Water Convolvulus	Recommended Dietary Allowance
Energy	4.8% 139kcal	2.6% 75.4kcal	2900kcal per day for Men 19-50 years
Fat	1.4% 1.35g	0.82% 0.79g	97g per day for Men 19-50 years
Saturated Fat	0.81% 0.26g	NA	32g per day for Men 19-50 years
Omega 3	5.2% 0.083g	NA	1.6g per day for Men 19-50 years
Omega 6	2.64% 0.45g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	22.5% 29.3g	9.56% 12.4g	130g per day for Men 19-50 years
Sugars	30% 21.7g	NA	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	NA	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	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	20% 7.54g	22% 8.33g	38g per day for Men 19-50 years
Protein	15.5% 8.65g	18.4% 10.3g	56g per day for Men 19-50 years

Vitamins

	Steamed Sweet Potato Leaves	Water Convolvulus	Recommended Dietary Allowance
Vitamin A	65% 583μg	139% 1250μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	37% 0.44mg	9.92% 0.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	81.5% 1.06mg	30.5% 0.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25% 4mg	22.3% 3.57mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	16% 0.79mg	11% 0.56mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	49% 0.64mg	29.3% 0.38mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	48.6% 194μg	56.6% 226μg	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	6.6% 5.95mg	243% 218mg	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	25.4% 3.8mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	359% 431μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Steamed Sweet Potato Leaves	Water Convolvulus	Recommended Dietary Allowance
Calcium	13% 131mg	30.6% 306mg	1000mg per day for Men 19-50 years
Copper	14.6% 0.13mg	10% 0.091mg	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	31.3% 2.5mg	83% 6.63mg	8mg per day for Men 19-50 years
Magnesium	45.4% 191mg	67% 282mg	420mg per day for Men 19-50 years
Manganese	39.5% 0.91mg	27.6% 0.64mg	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	22.7% 159mg	22% 155mg	700mg per day for Men 19-50 years
Potassium	36.4% 1238mg	36.4% 1238mg	3400mg per day for Men 19-50 years
Selenium	6.5% 3.57μg	6.5% 3.57μg	55μg per day for Men 19-50 years
Sodium	1.85% 27.8mg	30% 448mg	1500mg per day for Men 19-50 years
Zinc	9.4% 1.03mg	6.5% 0.71mg	11mg per day for Men 19-50 years
Water	9.57% 354g	9.9% 367g	3700g per day for Men 19-50 years

Nutrient Comparison: Steamed Sweet Potato Leaves VS Water Convolvulus per 14 oz

Compare the macro and micronutrient content in 14 oz of Steamed Sweet Potato Leaves versus 14 oz of Water Convolvulus to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Steamed Sweet Potato Leaves vs Water Convolvulus:

• 14 ounces of Steamed Sweet Potato Leaves have 3.7 times more Vitamin B1, 2.7 times more Vitamin B2, 1.4 times more Vitamin B5 and 1.7 times more Vitamin B6 than Water Convolvulus.
• While 14 oz of Raw Water Convolvulus contain 2.1 times more Vitamin A and 36.7 times more Vitamin C than Steamed Sweet Potato Leaves.
• Both Steamed Sweet Potato Leaves and Water Convolvulus provide similar amounts of Vitamin B3 and Vitamin B9 per 14 ounces.
• 14 ounces of Steamed Sweet Potato Leaves have insufficient amounts of Vitamin C
• Both Steamed Sweet Potato Leaves as well as Raw Water Convolvulus have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Steamed Sweet Potato Leaves vs Water Convolvulus:

• 14 ounces of Steamed Sweet Potato Leaves have 1.4 times more Copper, 1.4 times more Manganese and 1.4 times more Zinc than Water Convolvulus.
• While 14 oz of Raw Water Convolvulus contain 2.3 times more Calcium, 2.7 times more Iron, 1.5 times more Magnesium and 16.1 times more Sodium than Steamed Sweet Potato Leaves.
• Both Steamed Sweet Potato Leaves and Water Convolvulus contain similar levels of Phosphorus, Potassium and Water per 14 ounces.
• 14 ounces of Water Convolvulus lack sufficient amounts of Zinc
• Both Steamed Sweet Potato Leaves as well as Raw Water Convolvulus lack sufficient amounts of Selenium in 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Steamed Sweet Potato Leaves have 2.4 times more Carbohydrate than Water Convolvulus.
• Both Steamed Sweet Potato Leaves and Water Convolvulus offer comparable quantities of Fiber and Protein per 14 ounces.
• Both Steamed Sweet Potato Leaves as well as Raw Water Convolvulus provide inadequate amounts of Energy in 14 ounces.