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

Weight per 500 calories

• Water Convolvulus: 2632g
• Steamed Sweet Potato Leaves: 1429g

Steamed Sweet Potato Leaves have 1.8 times more energy per unit of mass than Raw Water Convolvulus , which is low in comparison to other foods. Water Convolvulus having very low energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Water Convolvulus	42%	7%	51%
Steamed Sweet Potato Leaves	21%	7%	72%

Macro Nutrients

	Water Convolvulus	Steamed Sweet Potato Leaves	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	5.43% 5.26g	5% 4.86g	97g per day for Men 19-50 years
Saturated Fat	NA	2.9% 0.93g	32g per day for Men 19-50 years
Omega 3	NA	18.8% 0.3g	1.6g per day for Men 19-50 years
Omega 6	NA	9.5% 1.6g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	63.4% 82.4g	81% 105g	130g per day for Men 19-50 years
Sugars	NA	108% 78.3g	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	145% 55.3g	71.4% 27g	38g per day for Men 19-50 years
Protein	122% 68.4g	55.6% 31g	56g per day for Men 19-50 years

Vitamins

	Water Convolvulus	Steamed Sweet Potato Leaves	Recommended Dietary Allowance
Vitamin A	921% 8289μg	233% 2100μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	65.8% 0.79mg	133% 1.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	202% 2.63mg	293% 3.8mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	148% 23.7mg	89.6% 14.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	74.2% 3.7mg	57% 2.86mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	194% 2.53mg	176% 2.3mg	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	375% 1500μg	175% 700μg	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	1608% 1447mg	24% 21.4mg	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	91% 13.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	1293% 1551μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Water Convolvulus	Steamed Sweet Potato Leaves	Recommended Dietary Allowance
Calcium	203% 2026mg	47% 471mg	1000mg per day for Men 19-50 years
Copper	67.3% 0.61mg	52.4% 0.47mg	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	549% 44mg	113% 9mg	8mg per day for Men 19-50 years
Magnesium	445% 1868mg	163% 686mg	420mg per day for Men 19-50 years
Manganese	183% 4.2mg	142% 3.27mg	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	147% 1026mg	81.6% 571mg	700mg per day for Men 19-50 years
Potassium	241% 8211mg	131% 4457mg	3400mg per day for Men 19-50 years
Selenium	43% 23.7μg	23.4% 13μg	55μg per day for Men 19-50 years
Sodium	198% 2974mg	6.67% 100mg	1500mg per day for Men 19-50 years
Zinc	43% 4.74mg	33.8% 3.7mg	11mg per day for Men 19-50 years
Water	65.8% 2433g	34.4% 1274g	3700g per day for Men 19-50 years

Water Convolvulus VS Steamed Sweet Potato Leaves Nutrients Per 500 Kcal

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

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

• 500 calories of Water Convolvulus have 3.9 times more Vitamin A, 1.7 times more Vitamin B3, 1.3 times more Vitamin B5, 2.1 times more Vitamin B9 and 67.5 times more Vitamin C than Steamed Sweet Potato Leaves.
• While 500 kcal of Steamed Sweet Potato Leaves contain 2 times more Vitamin B1 and 1.4 times more Vitamin B2 than Raw Water Convolvulus .
• Both Water Convolvulus and Steamed Sweet Potato Leaves provide similar amounts of Vitamin B6 per 500 calories.
• Both Raw Water Convolvulus as well as Steamed Sweet Potato Leaves have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

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

• 500 calories of Water Convolvulus have 4.3 times more Calcium, 1.3 times more Copper, 4.9 times more Iron, 2.7 times more Magnesium, 1.3 times more Manganese, 1.8 times more Phosphorus, 1.8 times more Potassium, 1.8 times more Selenium, 29.7 times more Sodium, 1.3 times more Zinc and 1.9 times more Water than Steamed Sweet Potato Leaves.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Water Convolvulus have 2 times more Fiber and 2.2 times more Protein than Steamed Sweet Potato Leaves.
• While 500 kcal of Steamed Sweet Potato Leaves contain 1.3 times more Carbohydrate than Raw Water Convolvulus .
• Both Water Convolvulus and Steamed Sweet Potato Leaves offer comparable quantities of Energy per 500 calories.