Comparing Nutrients in 1 kilogram Cooked Sweet Potato, Boiled, Without Skin with Salt VS Boiled Water Convolvulus with Salt

Macros Ratio

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

Macro Nutrients

	Cooked Sweet Potato, Boiled, Without Skin with Salt	Boiled Water Convolvulus with Salt	Recommended Dietary Allowance
Energy	26.2% 760kcal	6.9% 200kcal	2900kcal per day for Men 19-50 years
Fat	1.44% 1.4g	2.47% 2.4g	97g per day for Men 19-50 years
Saturated Fat	1.25% 0.4g	NA	32g per day for Men 19-50 years
Omega 3	0% 0g	NA	1.6g per day for Men 19-50 years
Omega 6	4.7% 0.8g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	136% 177g	28.5% 37g	130g per day for Men 19-50 years
Sugars	79% 57.4g	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	5.93% 4.3g	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	% 5.4g	NA	g per day for Men 19-50 years
Sucrose	% 14.3g	NA	g per day for Men 19-50 years
Fiber	65.8% 25g	50% 19g	38g per day for Men 19-50 years
Protein	24.5% 13.7g	37% 21g	56g per day for Men 19-50 years

Vitamins

	Cooked Sweet Potato, Boiled, Without Skin with Salt	Boiled Water Convolvulus with Salt	Recommended Dietary Allowance
Vitamin A	874% 7870μg	289% 2600μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	46.7% 0.56mg	41.7% 0.5mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	36% 0.47mg	61.5% 0.8mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	33.6% 5.38mg	31.3% 5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	116% 5.8mg	25% 1.26mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	127% 1.65mg	62.3% 0.81mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	46% 14μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	15% 60μg	87.5% 350μg	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	142% 128mg	178% 160mg	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	62.7% 9.4mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	17.5% 21μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Sweet Potato, Boiled, Without Skin with Salt	Boiled Water Convolvulus with Salt	Recommended Dietary Allowance
Calcium	27% 270mg	54% 540mg	1000mg per day for Men 19-50 years
Copper	104% 0.94mg	23.3% 0.21mg	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	90% 7.2mg	165% 13mg	8mg per day for Men 19-50 years
Magnesium	43% 180mg	71.4% 300mg	420mg per day for Men 19-50 years
Manganese	116% 2.66mg	62% 1.43mg	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	45.7% 320mg	60% 420mg	700mg per day for Men 19-50 years
Potassium	67.6% 2300mg	83.5% 2840mg	3400mg per day for Men 19-50 years
Selenium	3.64% 2μg	16.4% 9μg	55μg per day for Men 19-50 years
Sodium	175% 2630mg	239% 3580mg	1500mg per day for Men 19-50 years
Zinc	18% 2mg	14.5% 1.6mg	11mg per day for Men 19-50 years
Water	21.7% 801g	25% 929g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Sweet Potato, Boiled, Without Skin with Salt VS Boiled Water Convolvulus with Salt per 1 kg

Compare the macro and micronutrient content in 1 kg of Cooked Sweet Potato, Boiled, Without Skin with Salt versus 1 kg of Boiled Water Convolvulus with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Cooked Sweet Potato, Boiled, Without Skin with Salt vs Boiled Water Convolvulus with Salt:

• 1 kilogram of Cooked Sweet Potato, Boiled, Without Skin with Salt has 3 times more Vitamin A, 4.6 times more Vitamin B5 and 2 times more Vitamin B6 than Boiled Water Convolvulus with Salt.
• While 1 kg of Boiled and Drained Water Convolvulus with Salt contains 1.7 times more Vitamin B2 and 5.8 times more Vitamin B9 than Cooked Sweet Potato, Boiled, Without Skin with Salt.
• Both Cooked Sweet Potato, Boiled, Without Skin with Salt and Boiled Water Convolvulus with Salt provide similar amounts of Vitamin B1, Vitamin B3 and Vitamin C per one kilogram.
• 1 kilogram of Cooked Sweet Potato, Boiled, Without Skin with Salt have insufficient amounts of Vitamin B9
• Both Cooked Sweet Potato, Boiled, Without Skin with Salt as well as Boiled and Drained Water Convolvulus with Salt have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Cooked Sweet Potato, Boiled, Without Skin with Salt vs Boiled Water Convolvulus with Salt:

• 1 kilogram of Cooked Sweet Potato, Boiled, Without Skin with Salt has 4.5 times more Copper and 1.9 times more Manganese than Boiled Water Convolvulus with Salt.
• While 1 kg of Boiled and Drained Water Convolvulus with Salt contains 2 times more Calcium, 1.8 times more Iron, 1.7 times more Magnesium, 1.3 times more Phosphorus and 1.4 times more Sodium than Cooked Sweet Potato, Boiled, Without Skin with Salt.
• Both Cooked Sweet Potato, Boiled, Without Skin with Salt and Boiled Water Convolvulus with Salt contain similar levels of Potassium and Water per one kilogram.
• Both Cooked Sweet Potato, Boiled, Without Skin with Salt as well as Boiled and Drained Water Convolvulus with Salt lack sufficient amounts of Selenium and Zinc in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Cooked Sweet Potato, Boiled, Without Skin with Salt has 3.8 times more Energy, 4.8 times more Carbohydrate and 1.3 times more Fiber than Boiled Water Convolvulus with Salt.
• While 1 kg of Boiled and Drained Water Convolvulus with Salt contains 1.5 times more Protein than Cooked Sweet Potato, Boiled, Without Skin with Salt.
• 1 kilogram of Boiled Water Convolvulus with Salt provide inadequate amounts of Energy