Comparing Nutrients in 14 ounces Boiled Water Convolvulus with Salt VS 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	2.74% 79.4kcal	10.4% 302kcal	2900kcal per day for Men 19-50 years
Fat	0.98% 0.95g	0.57% 0.56g	97g per day for Men 19-50 years
Saturated Fat	NA	0.5% 0.16g	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	1.87% 0.32g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	11.3% 14.7g	54% 70.3g	130g per day for Men 19-50 years
Sugars	NA	31.4% 22.8g	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	2.35% 1.7g	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	% 2.14g	g per day for Men 19-50 years
Sucrose	NA	% 5.68g	g per day for Men 19-50 years
Fiber	20% 7.54g	26% 9.92g	38g per day for Men 19-50 years
Protein	14.7% 8.26g	9.7% 5.44g	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	115% 1032μg	347% 3124μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16.5% 0.2mg	18.5% 0.22mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	24.4% 0.32mg	14.3% 0.19mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12.4% 2mg	13.3% 2.14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10% 0.5mg	46% 2.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	24.7% 0.32mg	50.4% 0.65mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	18.3% 5.48μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	34.7% 139μg	5.95% 24μg	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	70.6% 63.5mg	56.4% 51mg	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	25% 3.73mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	6.95% 8.33μg	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	21.4% 214mg	10.7% 107mg	1000mg per day for Men 19-50 years
Copper	9.26% 0.083mg	41.5% 0.37mg	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	65.5% 5.24mg	35.7% 2.86mg	8mg per day for Men 19-50 years
Magnesium	28.3% 119mg	17% 71.4mg	420mg per day for Men 19-50 years
Manganese	24.7% 0.57mg	46% 1.06mg	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	24% 167mg	18% 127mg	700mg per day for Men 19-50 years
Potassium	33% 1127mg	27% 913mg	3400mg per day for Men 19-50 years
Selenium	6.5% 3.57μg	1.44% 0.79μg	55μg per day for Men 19-50 years
Sodium	95% 1421mg	69.6% 1044mg	1500mg per day for Men 19-50 years
Zinc	5.77% 0.64mg	7.2% 0.79mg	11mg per day for Men 19-50 years
Water	9.97% 369g	8.6% 318g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Water Convolvulus with Salt VS Cooked Sweet Potato, Boiled, Without Skin with Salt per 14 oz

Compare the macro and micronutrient content in 14 oz of Boiled Water Convolvulus with Salt versus 14 oz of Cooked Sweet Potato, Boiled, Without Skin with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Boiled Water Convolvulus with Salt vs Cooked Sweet Potato, Boiled, Without Skin with Salt:

• 14 ounces of Boiled Water Convolvulus with Salt have 1.7 times more Vitamin B2, 5.8 times more Vitamin B9 and 1.3 times more Vitamin C than Cooked Sweet Potato, Boiled, Without Skin with Salt.
• While 14 oz of Cooked Sweet Potato, Boiled, Without Skin with Salt contain 3 times more Vitamin A, 4.6 times more Vitamin B5 and 2 times more Vitamin B6 than Boiled and Drained Water Convolvulus with Salt.
• Both Boiled Water Convolvulus with Salt and Cooked Sweet Potato, Boiled, Without Skin with Salt provide similar amounts of Vitamin B1 and Vitamin B3 per 14 ounces.
• 14 ounces 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 14 ounces.

Comparing minerals per 14 ounces for Boiled Water Convolvulus with Salt vs Cooked Sweet Potato, Boiled, Without Skin with Salt:

• 14 ounces of Boiled Water Convolvulus with Salt have 2 times more Calcium, 1.8 times more Iron, 1.7 times more Magnesium, 1.3 times more Phosphorus, 1.2 times more Potassium and 1.4 times more Sodium than Cooked Sweet Potato, Boiled, Without Skin with Salt.
• While 14 oz of Cooked Sweet Potato, Boiled, Without Skin with Salt contain 4.5 times more Copper and 1.9 times more Manganese than Boiled and Drained Water Convolvulus with Salt.
• Both Boiled Water Convolvulus with Salt and Cooked Sweet Potato, Boiled, Without Skin with Salt contain similar levels of Water per 14 ounces.
• Both Boiled and Drained Water Convolvulus with Salt as well as Cooked Sweet Potato, Boiled, Without Skin with Salt lack sufficient amounts of Selenium and Zinc in 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Boiled Water Convolvulus with Salt have 1.5 times more Protein than Cooked Sweet Potato, Boiled, Without Skin with Salt.
• While 14 oz of Cooked Sweet Potato, Boiled, Without Skin with Salt contain 3.8 times more Energy, 4.8 times more Carbohydrate and 1.3 times more Fiber than Boiled and Drained Water Convolvulus with Salt.
• 14 ounces of Boiled Water Convolvulus with Salt provide inadequate amounts of Energy