Comparing Nutrients in 300 calories Cooked Sweet Potato, Boiled, Without Skin with Salt VS Boiled Water Convolvulus with Salt

Weight per 300 calories

• Cooked Sweet Potato, Boiled, Without Skin with Salt: 395g
• Boiled Water Convolvulus with Salt: 1500g

Cooked Sweet Potato, Boiled, Without Skin with Salt has 3.8 times more energy per 100g than Boiled Water Convolvulus with Salt. It has average energy density when compared to other foods. Boiled and Drained Water Convolvulus with Salt having very low energy density.

Discover which food has more nutrients per 300 calories - Cooked Sweet Potato, Boiled, Without Skin with Salt or 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	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.57% 0.55g	3.7% 3.6g	97g per day for Men 19-50 years
Saturated Fat	0.49% 0.16g	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	1.86% 0.32g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	54% 70g	42.7% 55.5g	130g per day for Men 19-50 years
Sugars	31.3% 22.7g	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	2.34% 1.7g	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	% 2.13g	NA	g per day for Men 19-50 years
Sucrose	% 5.64g	NA	g per day for Men 19-50 years
Fiber	26% 9.87g	75% 28.5g	38g per day for Men 19-50 years
Protein	9.66% 5.4g	55.7% 31g	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	345% 3107μg	433% 3900μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	18.4% 0.22mg	62.5% 0.75mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14.3% 0.19mg	92% 1.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13.3% 2.12mg	47% 7.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	46% 2.3mg	37.8% 1.9mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	50% 0.65mg	93% 1.2mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	18% 5.45μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	5.92% 23.7μg	131% 525μg	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	56% 50.5mg	267% 240mg	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	24.7% 3.7mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6.9% 8.3μg	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	10.7% 107mg	81% 810mg	1000mg per day for Men 19-50 years
Copper	41.2% 0.37mg	35% 0.32mg	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	35.5% 2.84mg	248% 20mg	8mg per day for Men 19-50 years
Magnesium	17% 71mg	107% 450mg	420mg per day for Men 19-50 years
Manganese	45.7% 1.05mg	93% 2.15mg	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	18% 126mg	90% 630mg	700mg per day for Men 19-50 years
Potassium	26.7% 908mg	125% 4260mg	3400mg per day for Men 19-50 years
Selenium	1.44% 0.79μg	24.5% 13.5μg	55μg per day for Men 19-50 years
Sodium	69.2% 1038mg	358% 5370mg	1500mg per day for Men 19-50 years
Zinc	7.18% 0.79mg	22% 2.4mg	11mg per day for Men 19-50 years
Water	8.55% 316g	37.7% 1394g	3700g per day for Men 19-50 years

Cooked Sweet Potato, Boiled, Without Skin With Salt VS Boiled Water Convolvulus With Salt Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Cooked Sweet Potato, Boiled, Without Skin with Salt or Boiled Water Convolvulus with Salt?

Lets compare vitamin content per 300 calories of Cooked Sweet Potato, Boiled, Without Skin with Salt vs Boiled Water Convolvulus with Salt:

• 300 calories of Cooked Sweet Potato, Boiled, Without Skin with Salt have 1.2 times more Vitamin B5 than Boiled Water Convolvulus with Salt.
• While 300 kcal of Boiled and Drained Water Convolvulus with Salt contain 1.3 times more Vitamin A, 3.4 times more Vitamin B1, 6.5 times more Vitamin B2, 3.5 times more Vitamin B3, 1.9 times more Vitamin B6, 22.2 times more Vitamin B9 and 4.8 times more Vitamin C than Cooked Sweet Potato, Boiled, Without Skin with Salt.
• 300 calories 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 300 calories.

Comparing minerals per 300 calories for Cooked Sweet Potato, Boiled, Without Skin with Salt vs Boiled Water Convolvulus with Salt:

• 300 kcal of Boiled and Drained Water Convolvulus with Salt contain 7.6 times more Calcium, 7 times more Iron, 6.3 times more Magnesium, 2 times more Manganese, 5 times more Phosphorus, 4.7 times more Potassium, 17.1 times more Selenium, 5.2 times more Sodium, 3 times more Zinc and 4.4 times more Water 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 Copper per 300 calories.
• 300 calories of Cooked Sweet Potato, Boiled, Without Skin with Salt lack sufficient amounts of Selenium

Comparison of macro-nutrients per 300 calories:

• 300 calories of Cooked Sweet Potato, Boiled, Without Skin with Salt have 1.3 times more Carbohydrate than Boiled Water Convolvulus with Salt.
• While 300 kcal of Boiled and Drained Water Convolvulus with Salt contain 2.9 times more Fiber and 5.8 times more Protein than Cooked Sweet Potato, Boiled, Without Skin with Salt.
• Both Cooked Sweet Potato, Boiled, Without Skin with Salt and Boiled Water Convolvulus with Salt offer comparable quantities of Energy per 300 calories.