Comparing Nutrients in 5 ounces Water Convolvulus VS Baked Sweet Potato

Macros Ratio

	Protein	Fat	Carbs
Water Convolvulus	42%	7%	51%
Baked Sweet Potato	9%	1%	90%

Macro Nutrients

	Water Convolvulus	Baked Sweet Potato	Recommended Dietary Allowance
Energy	0.93% 27kcal	4.4% 128kcal	2900kcal per day for Men 19-50 years
Fat	0.29% 0.28g	0.22% 0.21g	97g per day for Men 19-50 years
Saturated Fat	NA	0.23% 0.074g	32g per day for Men 19-50 years
Omega 3	NA	0.53% 0.009g	1.6g per day for Men 19-50 years
Omega 6	NA	0.75% 0.13g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	3.4% 4.44g	22.6% 29.4g	130g per day for Men 19-50 years
Sugars	NA	12.7% 9.2g	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	0.98% 0.71g	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	% 0.81g	g per day for Men 19-50 years
Sucrose	NA	% 3.23g	g per day for Men 19-50 years
Fiber	7.83% 2.98g	12.3% 4.68g	38g per day for Men 19-50 years
Protein	6.6% 3.7g	5.1% 2.85g	56g per day for Men 19-50 years

Vitamins

	Water Convolvulus	Baked Sweet Potato	Recommended Dietary Allowance
Vitamin A	49.6% 447μg	151% 1362μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.54% 0.043mg	12.6% 0.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11% 0.14mg	11.6% 0.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.97% 1.28mg	13% 2.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4% 0.2mg	25% 1.25mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10.5% 0.14mg	31% 0.41mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	11.3% 3.4μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	20% 80.8μg	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	86.6% 78mg	31% 27.8mg	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	6.7% 1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	2.7% 3.26μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Water Convolvulus	Baked Sweet Potato	Recommended Dietary Allowance
Calcium	11% 109mg	5.4% 54mg	1000mg per day for Men 19-50 years
Copper	3.62% 0.033mg	25.4% 0.23mg	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	29.6% 2.37mg	12.2% 0.98mg	8mg per day for Men 19-50 years
Magnesium	24% 101mg	9.1% 38.3mg	420mg per day for Men 19-50 years
Manganese	9.86% 0.23mg	30.6% 0.7mg	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	7.9% 55.3mg	11% 76.5mg	700mg per day for Men 19-50 years
Potassium	13% 442mg	20% 673mg	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	10.7% 160mg	3.4% 51mg	1500mg per day for Men 19-50 years
Zinc	2.3% 0.26mg	4.12% 0.45mg	11mg per day for Men 19-50 years
Water	3.54% 131g	2.9% 107g	3700g per day for Men 19-50 years

Nutrient Comparison: Water Convolvulus VS Baked Sweet Potato per 5 oz

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

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

• 5 ounces of Water Convolvulus have 9.5 times more Vitamin B9 and 2.8 times more Vitamin C than Baked Sweet Potato.
• While 5 oz of Sweet Potato Baked in skin, flesh only contain 3.1 times more Vitamin A, 3.6 times more Vitamin B1, 1.7 times more Vitamin B3, 6.3 times more Vitamin B5 and 3 times more Vitamin B6 than Raw Water Convolvulus .
• Both Water Convolvulus and Baked Sweet Potato provide similar amounts of Vitamin B2 per five ounces.
• 5 ounces of Baked Sweet Potato have insufficient amounts of Vitamin B9
• Both Raw Water Convolvulus as well as Sweet Potato Baked in skin, flesh only have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

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

• 5 ounces of Water Convolvulus have 2 times more Calcium, 2.4 times more Iron, 2.6 times more Magnesium, 3.1 times more Sodium and 1.2 times more Water than Baked Sweet Potato.
• While 5 oz of Sweet Potato Baked in skin, flesh only contain 7 times more Copper, 3.1 times more Manganese, 1.4 times more Phosphorus, 1.5 times more Potassium and 1.8 times more Zinc than Raw Water Convolvulus .
• 5 ounces of Water Convolvulus lack sufficient amounts of Zinc
• Both Raw Water Convolvulus as well as Sweet Potato Baked in skin, flesh only lack sufficient amounts of Selenium in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Water Convolvulus have 1.3 times more Protein than Baked Sweet Potato.
• While 5 oz of Sweet Potato Baked in skin, flesh only contain 4.7 times more Energy, 6.6 times more Carbohydrate and 1.6 times more Fiber than Raw Water Convolvulus .
• 5 ounces of Water Convolvulus provide inadequate amounts of Energy