Comparing Nutrients in 500 calories Steamed Sweet Potato Leaves with Salt VS Boiled Water Convolvulus with Salt

Weight per 500 calories

• Steamed Sweet Potato Leaves with Salt: 1429g
• Boiled Water Convolvulus with Salt: 2500g

Steamed Sweet Potato Leaves with Salt have 1.8 times more energy per 100g than Boiled Water Convolvulus with Salt. It has low 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 500 calories - Steamed Sweet Potato Leaves with Salt or Boiled Water Convolvulus with Salt?

Macros Ratio

	Protein	Fat	Carbs
Steamed Sweet Potato Leaves with Salt	21%	7%	72%
Boiled Water Convolvulus with Salt	33%	9%	58%

Macro Nutrients

	Steamed Sweet Potato Leaves with Salt	Boiled Water Convolvulus with Salt	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	5% 4.86g	6.2% 6g	97g per day for Men 19-50 years
Saturated Fat	2.9% 0.93g	NA	32g per day for Men 19-50 years
Omega 3	18.8% 0.3g	NA	1.6g per day for Men 19-50 years
Omega 6	9.5% 1.6g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	81% 105g	71% 93g	130g per day for Men 19-50 years
Sugars	108% 78.3g	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	71.4% 27g	125% 47.5g	38g per day for Men 19-50 years
Protein	55.6% 31g	93% 52g	56g per day for Men 19-50 years

Vitamins

	Steamed Sweet Potato Leaves with Salt	Boiled Water Convolvulus with Salt	Recommended Dietary Allowance
Vitamin A	233% 2100μg	722% 6500μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	133% 1.6mg	104% 1.25mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	293% 3.8mg	154% 2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	89.6% 14.3mg	78% 12.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	57% 2.86mg	63% 3.15mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	176% 2.3mg	156% 2.03mg	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	175% 700μg	219% 875μg	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	24% 21.4mg	444% 400mg	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	91% 13.7mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1293% 1551μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Steamed Sweet Potato Leaves with Salt	Boiled Water Convolvulus with Salt	Recommended Dietary Allowance
Calcium	47% 471mg	135% 1350mg	1000mg per day for Men 19-50 years
Copper	52.4% 0.47mg	58.3% 0.53mg	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	113% 9mg	413% 33mg	8mg per day for Men 19-50 years
Magnesium	163% 686mg	179% 750mg	420mg per day for Men 19-50 years
Manganese	142% 3.27mg	155% 3.58mg	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	81.6% 571mg	150% 1050mg	700mg per day for Men 19-50 years
Potassium	131% 4457mg	209% 7100mg	3400mg per day for Men 19-50 years
Selenium	23.4% 13μg	41% 22.5μg	55μg per day for Men 19-50 years
Sodium	237% 3557mg	597% 8950mg	1500mg per day for Men 19-50 years
Zinc	33.8% 3.7mg	36.4% 4mg	11mg per day for Men 19-50 years
Water	34.4% 1274g	62.8% 2323g	3700g per day for Men 19-50 years

Steamed Sweet Potato Leaves With Salt VS Boiled Water Convolvulus With Salt Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Steamed Sweet Potato Leaves with Salt or Boiled Water Convolvulus with Salt?

Lets compare vitamin content per 500 calories of Steamed Sweet Potato Leaves with Salt vs Boiled Water Convolvulus with Salt:

• 500 calories of Steamed Sweet Potato Leaves with Salt have 1.3 times more Vitamin B1 and 1.9 times more Vitamin B2 than Boiled Water Convolvulus with Salt.
• While 500 kcal of Boiled and Drained Water Convolvulus with Salt contain 3.1 times more Vitamin A and 18.7 times more Vitamin C than Steamed Sweet Potato Leaves with Salt.
• Both Steamed Sweet Potato Leaves with Salt and Boiled Water Convolvulus with Salt provide similar amounts of Vitamin B3, Vitamin B5, Vitamin B6 and Vitamin B9 per 500 calories.
• Both Steamed Sweet Potato Leaves with Salt as well as Boiled and Drained Water Convolvulus with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Steamed Sweet Potato Leaves with Salt vs Boiled Water Convolvulus with Salt:

• 500 kcal of Boiled and Drained Water Convolvulus with Salt contain 2.9 times more Calcium, 3.7 times more Iron, 1.8 times more Phosphorus, 1.6 times more Potassium, 1.8 times more Selenium, 2.5 times more Sodium and 1.8 times more Water than Steamed Sweet Potato Leaves with Salt.
• Both Steamed Sweet Potato Leaves with Salt and Boiled Water Convolvulus with Salt contain similar levels of Copper, Magnesium, Manganese and Zinc per 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 kcal of Boiled and Drained Water Convolvulus with Salt contain 1.8 times more Fiber and 1.7 times more Protein than Steamed Sweet Potato Leaves with Salt.
• Both Steamed Sweet Potato Leaves with Salt and Boiled Water Convolvulus with Salt offer comparable quantities of Energy and Carbohydrate per 500 calories.