Comparing Nutrients in 5 ounces 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	1.7% 49.6kcal	0.93% 27kcal	2900kcal per day for Men 19-50 years
Fat	0.5% 0.48g	0.29% 0.28g	97g per day for Men 19-50 years
Saturated Fat	0.29% 0.092g	NA	32g per day for Men 19-50 years
Omega 3	1.86% 0.03g	NA	1.6g per day for Men 19-50 years
Omega 6	0.94% 0.16g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	8.05% 10.5g	3.4% 4.44g	130g per day for Men 19-50 years
Sugars	10.7% 7.77g	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	7.1% 2.7g	7.83% 2.98g	38g per day for Men 19-50 years
Protein	5.5% 3.1g	6.6% 3.7g	56g per day for Men 19-50 years

Vitamins

	Steamed Sweet Potato Leaves	Water Convolvulus	Recommended Dietary Allowance
Vitamin A	23% 208μg	49.6% 447μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13.2% 0.16mg	3.54% 0.043mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	29% 0.38mg	11% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.9% 1.42mg	7.97% 1.28mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.67% 0.28mg	4% 0.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17.4% 0.23mg	10.5% 0.14mg	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	17.4% 69.5μg	20% 80.8μg	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	2.36% 2.13mg	86.6% 78mg	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	9.07% 1.36mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	128% 154μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Steamed Sweet Potato Leaves	Water Convolvulus	Recommended Dietary Allowance
Calcium	4.68% 46.8mg	11% 109mg	1000mg per day for Men 19-50 years
Copper	5.2% 0.047mg	3.62% 0.033mg	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	11% 0.89mg	29.6% 2.37mg	8mg per day for Men 19-50 years
Magnesium	16% 68mg	24% 101mg	420mg per day for Men 19-50 years
Manganese	14% 0.32mg	9.86% 0.23mg	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	8.1% 56.7mg	7.9% 55.3mg	700mg per day for Men 19-50 years
Potassium	13% 442mg	13% 442mg	3400mg per day for Men 19-50 years
Selenium	2.3% 1.28μg	2.3% 1.28μg	55μg per day for Men 19-50 years
Sodium	0.66% 9.92mg	10.7% 160mg	1500mg per day for Men 19-50 years
Zinc	3.35% 0.37mg	2.3% 0.26mg	11mg per day for Men 19-50 years
Water	3.4% 126g	3.54% 131g	3700g per day for Men 19-50 years

Nutrient Comparison: Steamed Sweet Potato Leaves VS Water Convolvulus per 5 oz

Compare the macro and micronutrient content in 5 oz of Steamed Sweet Potato Leaves versus 5 oz of Water Convolvulus to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Steamed Sweet Potato Leaves vs Water Convolvulus:

• 5 ounces of Steamed Sweet Potato Leaves have 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 5 oz of Raw Water Convolvulus contain 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 five ounces.
• 5 ounces 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 five ounces.

Comparing minerals per 5 ounces for Steamed Sweet Potato Leaves vs Water Convolvulus:

• 5 ounces of Steamed Sweet Potato Leaves have 1.4 times more Copper, 1.4 times more Manganese and 1.4 times more Zinc than Water Convolvulus.
• While 5 oz of Raw Water Convolvulus contain 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 five ounces.
• 5 ounces 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 five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Steamed Sweet Potato Leaves have 2.4 times more Carbohydrate than Water Convolvulus.
• Both Steamed Sweet Potato Leaves and Water Convolvulus offer comparable quantities of Fiber and Protein per five ounces.
• Both Steamed Sweet Potato Leaves as well as Raw Water Convolvulus provide inadequate amounts of Energy in five ounces.