Comparing Nutrients in 5 ounces Boiled Water Convolvulus with Salt VS Cooked Sweet Potato, Boiled, Without Skin with Salt

Macros Ratio

	Protein	Fat	Carbs
Boiled Water Convolvulus with Salt	33%	9%	58%
Cooked Sweet Potato, Boiled, Without Skin with Salt	7%	2%	91%

Macro Nutrients

	Boiled Water Convolvulus with Salt	Cooked Sweet Potato, Boiled, Without Skin with Salt	Recommended Dietary Allowance
Energy	0.98% 28.3kcal	3.7% 108kcal	2900kcal per day for Men 19-50 years
Fat	0.35% 0.34g	0.2% 0.2g	97g per day for Men 19-50 years
Saturated Fat	NA	0.18% 0.057g	32g per day for Men 19-50 years
Omega 3	NA	0% 0g	1.6g per day for Men 19-50 years
Omega 6	NA	0.67% 0.11g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	4.03% 5.24g	19.3% 25g	130g per day for Men 19-50 years
Sugars	NA	11.2% 8.14g	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	0.84% 0.61g	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	% 0.77g	g per day for Men 19-50 years
Sucrose	NA	% 2.03g	g per day for Men 19-50 years
Fiber	7.1% 2.7g	9.33% 3.54g	38g per day for Men 19-50 years
Protein	5.26% 2.95g	3.47% 1.94g	56g per day for Men 19-50 years

Vitamins

	Boiled Water Convolvulus with Salt	Cooked Sweet Potato, Boiled, Without Skin with Salt	Recommended Dietary Allowance
Vitamin A	41% 369μg	124% 1116μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.9% 0.071mg	6.6% 0.079mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.72% 0.11mg	5.12% 0.067mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.43% 0.71mg	4.77% 0.76mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.57% 0.18mg	16.5% 0.82mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.83% 0.11mg	18% 0.23mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	6.52% 1.96μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	12.4% 49.6μg	2.13% 8.5μg	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	25% 22.7mg	20% 18mg	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	8.9% 1.33mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	2.5% 2.98μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Water Convolvulus with Salt	Cooked Sweet Potato, Boiled, Without Skin with Salt	Recommended Dietary Allowance
Calcium	7.65% 76.5mg	3.83% 38.3mg	1000mg per day for Men 19-50 years
Copper	3.3% 0.03mg	15% 0.13mg	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	23.4% 1.87mg	12.8% 1.02mg	8mg per day for Men 19-50 years
Magnesium	10% 42.5mg	6.07% 25.5mg	420mg per day for Men 19-50 years
Manganese	8.8% 0.2mg	16.4% 0.38mg	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	8.5% 59.5mg	6.48% 45.4mg	700mg per day for Men 19-50 years
Potassium	12% 403mg	9.6% 326mg	3400mg per day for Men 19-50 years
Selenium	2.3% 1.28μg	0.52% 0.28μg	55μg per day for Men 19-50 years
Sodium	34% 507mg	25% 373mg	1500mg per day for Men 19-50 years
Zinc	2.06% 0.23mg	2.58% 0.28mg	11mg per day for Men 19-50 years
Water	3.56% 132g	3.07% 114g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Water Convolvulus with Salt VS Cooked Sweet Potato, Boiled, Without Skin with Salt per 5 oz

Compare the macro and micronutrient content in 5 oz of Boiled Water Convolvulus with Salt versus 5 oz of Cooked Sweet Potato, Boiled, Without Skin with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Boiled Water Convolvulus with Salt vs Cooked Sweet Potato, Boiled, Without Skin with Salt:

• 5 ounces of Boiled Water Convolvulus with Salt have 1.7 times more Vitamin B2, 5.8 times more Vitamin B9 and 1.3 times more Vitamin C than Cooked Sweet Potato, Boiled, Without Skin with Salt.
• While 5 oz of Cooked Sweet Potato, Boiled, Without Skin with Salt contain 3 times more Vitamin A, 4.6 times more Vitamin B5 and 2 times more Vitamin B6 than Boiled and Drained Water Convolvulus with Salt.
• Both Boiled Water Convolvulus with Salt and Cooked Sweet Potato, Boiled, Without Skin with Salt provide similar amounts of Vitamin B1 and Vitamin B3 per five ounces.
• 5 ounces of Cooked Sweet Potato, Boiled, Without Skin with Salt have insufficient amounts of Vitamin B9
• Both Boiled and Drained Water Convolvulus with Salt as well as Cooked Sweet Potato, Boiled, Without Skin with Salt have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Boiled Water Convolvulus with Salt vs Cooked Sweet Potato, Boiled, Without Skin with Salt:

• 5 ounces of Boiled Water Convolvulus with Salt have 2 times more Calcium, 1.8 times more Iron, 1.7 times more Magnesium, 1.3 times more Phosphorus, 1.2 times more Potassium and 1.4 times more Sodium than Cooked Sweet Potato, Boiled, Without Skin with Salt.
• While 5 oz of Cooked Sweet Potato, Boiled, Without Skin with Salt contain 4.5 times more Copper and 1.9 times more Manganese than Boiled and Drained Water Convolvulus with Salt.
• Both Boiled Water Convolvulus with Salt and Cooked Sweet Potato, Boiled, Without Skin with Salt contain similar levels of Water per five ounces.
• Both Boiled and Drained Water Convolvulus with Salt as well as Cooked Sweet Potato, Boiled, Without Skin with Salt lack sufficient amounts of Selenium and Zinc in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Boiled Water Convolvulus with Salt have 1.5 times more Protein than Cooked Sweet Potato, Boiled, Without Skin with Salt.
• While 5 oz of Cooked Sweet Potato, Boiled, Without Skin with Salt contain 3.8 times more Energy, 4.8 times more Carbohydrate and 1.3 times more Fiber than Boiled and Drained Water Convolvulus with Salt.
• 5 ounces of Boiled Water Convolvulus with Salt provide inadequate amounts of Energy