Comparing Nutrients in 1 pound 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	5.47% 159kcal	2.97% 86kcal	2900kcal per day for Men 19-50 years
Fat	1.6% 1.54g	0.94% 0.91g	97g per day for Men 19-50 years
Saturated Fat	0.92% 0.29g	NA	32g per day for Men 19-50 years
Omega 3	5.95% 0.095g	NA	1.6g per day for Men 19-50 years
Omega 6	3% 0.51g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	25.8% 33.5g	11% 14g	130g per day for Men 19-50 years
Sugars	34.3% 25g	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	22.7% 8.6g	25% 9.53g	38g per day for Men 19-50 years
Protein	17.7% 9.9g	21% 11.8g	56g per day for Men 19-50 years

Vitamins

	Steamed Sweet Potato Leaves	Water Convolvulus	Recommended Dietary Allowance
Vitamin A	74% 667μg	159% 1429μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	42.3% 0.51mg	11.3% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	93% 1.2mg	35% 0.45mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	28.4% 4.55mg	25.5% 4.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	18% 0.91mg	12.8% 0.64mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	56% 0.73mg	33.5% 0.44mg	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	55.6% 222μg	64.6% 259μg	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	7.56% 6.8mg	277% 249mg	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	29% 4.35mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	411% 493μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Steamed Sweet Potato Leaves	Water Convolvulus	Recommended Dietary Allowance
Calcium	15% 150mg	35% 349mg	1000mg per day for Men 19-50 years
Copper	16.6% 0.15mg	11.6% 0.1mg	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	35.7% 2.86mg	95% 7.57mg	8mg per day for Men 19-50 years
Magnesium	52% 218mg	76.7% 322mg	420mg per day for Men 19-50 years
Manganese	45% 1.04mg	31.6% 0.73mg	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	26% 181mg	25.3% 177mg	700mg per day for Men 19-50 years
Potassium	41.6% 1415mg	41.6% 1415mg	3400mg per day for Men 19-50 years
Selenium	7.42% 4.1μg	7.42% 4.1μg	55μg per day for Men 19-50 years
Sodium	2.1% 31.8mg	34% 513mg	1500mg per day for Men 19-50 years
Zinc	10.7% 1.18mg	7.42% 0.82mg	11mg per day for Men 19-50 years
Water	11% 405g	11.3% 419g	3700g per day for Men 19-50 years

Nutrient Comparison: Steamed Sweet Potato Leaves VS Water Convolvulus per 1 lb

Compare the macro and micronutrient content in 1 lb of Steamed Sweet Potato Leaves versus 1 lb of Water Convolvulus to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Steamed Sweet Potato Leaves vs Water Convolvulus:

• 1 pound of Steamed Sweet Potato Leaves has 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 1 lb of Raw Water Convolvulus contains 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 one pound.
• 1 pound 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 one pound.

Comparing minerals per 1 pound for Steamed Sweet Potato Leaves vs Water Convolvulus:

• 1 pound of Steamed Sweet Potato Leaves has 1.4 times more Copper, 1.4 times more Manganese and 1.4 times more Zinc than Water Convolvulus.
• While 1 lb of Raw Water Convolvulus contains 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 one pound.
• 1 pound 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 one pound.

Comparison of macro-nutrients per 1 pound:

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