Comparing Nutrients in 1 pound 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	12% 345kcal	3.13% 91kcal	2900kcal per day for Men 19-50 years
Fat	0.65% 0.64g	1.12% 1.1g	97g per day for Men 19-50 years
Saturated Fat	0.57% 0.18g	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	2.13% 0.36g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	62% 80.4g	13% 16.8g	130g per day for Men 19-50 years
Sugars	36% 26g	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	2.7% 1.95g	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	% 2.45g	NA	g per day for Men 19-50 years
Sucrose	% 6.5g	NA	g per day for Men 19-50 years
Fiber	30% 11.3g	22.7% 8.6g	38g per day for Men 19-50 years
Protein	11% 6.2g	17% 9.43g	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	397% 3570μg	131% 1179μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	21% 0.25mg	19% 0.23mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16.4% 0.21mg	28% 0.36mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15.3% 2.44mg	14% 2.27mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	52.7% 2.64mg	11.4% 0.57mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	57.6% 0.75mg	28.3% 0.37mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	21% 6.26μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	6.8% 27.2μg	39.7% 159μg	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	64.5% 58mg	80.6% 72.6mg	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	28.4% 4.26mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	7.94% 9.53μg	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	12.2% 122mg	24.5% 245mg	1000mg per day for Men 19-50 years
Copper	47.4% 0.43mg	10.6% 0.095mg	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	41% 3.27mg	75% 6mg	8mg per day for Men 19-50 years
Magnesium	19.4% 81.6mg	32.4% 136mg	420mg per day for Men 19-50 years
Manganese	52.5% 1.2mg	28.2% 0.65mg	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	20.7% 145mg	27.2% 191mg	700mg per day for Men 19-50 years
Potassium	30.7% 1043mg	38% 1288mg	3400mg per day for Men 19-50 years
Selenium	1.65% 0.91μg	7.42% 4.1μg	55μg per day for Men 19-50 years
Sodium	79.5% 1193mg	108% 1624mg	1500mg per day for Men 19-50 years
Zinc	8.25% 0.91mg	6.6% 0.73mg	11mg per day for Men 19-50 years
Water	9.82% 363g	11.4% 422g	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 lb

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

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

• 1 pound 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 lb 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 pound.
• 1 pound 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 pound.

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

• 1 pound 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 lb 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 pound.
• 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 pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound 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 lb of Boiled and Drained Water Convolvulus with Salt contains 1.5 times more Protein than Cooked Sweet Potato, Boiled, Without Skin with Salt.
• 1 pound of Boiled Water Convolvulus with Salt provide inadequate amounts of Energy