Comparing Nutrients in 300 calories Sweet Potato Leaves VS Water Convolvulus

Weight per 300 calories

• Sweet Potato Leaves: 714g
• Water Convolvulus: 1579g

Sweet Potato Leaves have 2.2 times more energy per 100g than Water Convolvulus. It has low energy density when compared to other foods. Raw Water Convolvulus having very low energy density.

Discover which food has more nutrients per 300 calories - Sweet Potato Leaves or Water Convolvulus?

Macros Ratio

	Protein	Fat	Carbs
Sweet Potato Leaves	20%	9%	71%
Water Convolvulus	42%	7%	51%

Macro Nutrients

	Sweet Potato Leaves	Water Convolvulus	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	3.76% 3.64g	3.26% 3.16g	97g per day for Men 19-50 years
Saturated Fat	2.48% 0.79g	NA	32g per day for Men 19-50 years
Omega 3	16% 0.26g	NA	1.6g per day for Men 19-50 years
Omega 6	8.07% 1.37g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	48.5% 63g	38% 49.4g	130g per day for Men 19-50 years
Sugars	NA	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	100% 38g	87.3% 33g	38g per day for Men 19-50 years
Protein	31.8% 17.8g	73.3% 41g	56g per day for Men 19-50 years

Vitamins

	Sweet Potato Leaves	Water Convolvulus	Recommended Dietary Allowance
Vitamin A	150% 1350μg	553% 4974μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	93% 1.1mg	39.5% 0.47mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	190% 2.46mg	121% 1.58mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	50.4% 8.07mg	89% 14.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	32% 1.6mg	44.5% 2.23mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	104% 1.36mg	117% 1.5mg	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	NA	225% 900μg	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	87.3% 78.6mg	965% 868mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1799% 2159μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sweet Potato Leaves	Water Convolvulus	Recommended Dietary Allowance
Calcium	55.7% 557mg	122% 1216mg	1000mg per day for Men 19-50 years
Copper	NA	40.4% 0.36mg	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	86.6% 6.93mg	330% 26.4mg	8mg per day for Men 19-50 years
Magnesium	119% 500mg	267% 1121mg	420mg per day for Men 19-50 years
Manganese	NA	110% 2.53mg	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	82.7% 579mg	88% 616mg	700mg per day for Men 19-50 years
Potassium	107% 3629mg	145% 4926mg	3400mg per day for Men 19-50 years
Selenium	11.7% 6.43μg	26% 14.2μg	55μg per day for Men 19-50 years
Sodium	2.86% 43mg	119% 1784mg	1500mg per day for Men 19-50 years
Zinc	NA	26% 2.84mg	11mg per day for Men 19-50 years
Water	16.8% 620g	39.5% 1460g	3700g per day for Men 19-50 years

Sweet Potato Leaves VS Water Convolvulus Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Sweet Potato Leaves or Water Convolvulus?

Lets compare vitamin content per 300 calories of Sweet Potato Leaves vs Water Convolvulus:

• 300 calories of Sweet Potato Leaves have 2.4 times more Vitamin B1 and 1.6 times more Vitamin B2 than Water Convolvulus.
• While 300 kcal of Raw Water Convolvulus contain 3.7 times more Vitamin A, 1.8 times more Vitamin B3, 1.4 times more Vitamin B5 and 11.1 times more Vitamin C than Raw Sweet Potato Leaves.
• Both Sweet Potato Leaves and Water Convolvulus provide similar amounts of Vitamin B6 per 300 calories.
• Both Raw Sweet Potato Leaves as well as Raw Water Convolvulus have insufficient amounts of Vitamin B12 and Vitamin D in 300 calories.

Comparing minerals per 300 calories for Sweet Potato Leaves vs Water Convolvulus:

• 300 kcal of Raw Water Convolvulus contain 2.2 times more Calcium, 3.8 times more Iron, 2.2 times more Magnesium, 1.4 times more Potassium, 2.2 times more Selenium, 41.6 times more Sodium and 2.4 times more Water than Raw Sweet Potato Leaves.
• Both Sweet Potato Leaves and Water Convolvulus contain similar levels of Phosphorus per 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Sweet Potato Leaves have 1.3 times more Carbohydrate than Water Convolvulus.
• While 300 kcal of Raw Water Convolvulus contain 2.3 times more Protein than Raw Sweet Potato Leaves.
• Both Sweet Potato Leaves and Water Convolvulus offer comparable quantities of Energy and Fiber per 300 calories.