Comparing Nutrients in 5 ounces Water Convolvulus VS Sweet Potato

Macros Ratio

	Protein	Fat	Carbs
Water Convolvulus	42%	7%	51%
Sweet Potato	7%	1%	92%

Macro Nutrients

	Water Convolvulus	Sweet Potato	Recommended Dietary Allowance
Energy	0.93% 27kcal	4.2% 122kcal	2900kcal per day for Men 19-50 years
Fat	0.29% 0.28g	0.073% 0.071g	97g per day for Men 19-50 years
Saturated Fat	NA	0.08% 0.026g	32g per day for Men 19-50 years
Omega 3	NA	0.089% 0.001g	1.6g per day for Men 19-50 years
Omega 6	NA	0.11% 0.018g	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% 28.5g	130g per day for Men 19-50 years
Sugars	NA	8.17% 5.93g	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	1.37% 0.99g	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	% 1.36g	g per day for Men 19-50 years
Sucrose	NA	% 3.57g	g per day for Men 19-50 years
Fiber	7.83% 2.98g	11% 4.25g	38g per day for Men 19-50 years
Protein	6.6% 3.7g	3.97% 2.23g	56g per day for Men 19-50 years

Vitamins

	Water Convolvulus	Sweet Potato	Recommended Dietary Allowance
Vitamin A	49.6% 447μg	112% 1005μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.54% 0.043mg	9.2% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11% 0.14mg	6.65% 0.086mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.97% 1.28mg	4.93% 0.79mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4% 0.2mg	22.7% 1.13mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10.5% 0.14mg	22.8% 0.3mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	8.27% 2.5μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	20% 80.8μg	3.9% 15.6μg	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	3.78% 3.4mg	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	2.46% 0.37mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	2.13% 2.55μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Water Convolvulus	Sweet Potato	Recommended Dietary Allowance
Calcium	11% 109mg	4.25% 42.5mg	1000mg per day for Men 19-50 years
Copper	3.62% 0.033mg	23.8% 0.21mg	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	11% 0.86mg	8mg per day for Men 19-50 years
Magnesium	24% 101mg	8.44% 35.4mg	420mg per day for Men 19-50 years
Manganese	9.86% 0.23mg	16% 0.37mg	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	9.5% 66.6mg	700mg per day for Men 19-50 years
Potassium	13% 442mg	14% 478mg	3400mg per day for Men 19-50 years
Selenium	2.3% 1.28μg	1.55% 0.85μg	55μg per day for Men 19-50 years
Sodium	10.7% 160mg	5.2% 78mg	1500mg per day for Men 19-50 years
Zinc	2.3% 0.26mg	3.87% 0.43mg	11mg per day for Men 19-50 years
Water	3.54% 131g	2.96% 110g	3700g per day for Men 19-50 years

Nutrient Comparison: Water Convolvulus VS Sweet Potato per 5 oz

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

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

• 5 ounces of Water Convolvulus have 1.6 times more Vitamin B2, 1.6 times more Vitamin B3, 5.2 times more Vitamin B9 and 22.9 times more Vitamin C than Sweet Potato.
• While 5 oz of Raw Sweet Potato contain 2.3 times more Vitamin A, 2.6 times more Vitamin B1, 5.7 times more Vitamin B5 and 2.2 times more Vitamin B6 than Raw Water Convolvulus .
• Both Raw Water Convolvulus as well as Raw Sweet Potato have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

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

• 5 ounces of Water Convolvulus have 2.6 times more Calcium, 2.7 times more Iron, 2.8 times more Magnesium and 2.1 times more Sodium than Sweet Potato.
• While 5 oz of Raw Sweet Potato contain 6.6 times more Copper, 1.6 times more Manganese and 1.7 times more Zinc than Raw Water Convolvulus .
• Both Water Convolvulus and Sweet Potato contain similar levels of Phosphorus, Potassium and Water per five ounces.
• 5 ounces of Water Convolvulus lack sufficient amounts of Zinc
• Both Raw Water Convolvulus as well as Raw Sweet Potato lack sufficient amounts of Selenium in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Water Convolvulus have 1.7 times more Protein than Sweet Potato.
• While 5 oz of Raw Sweet Potato contain 4.5 times more Energy, 6.4 times more Carbohydrate and 1.4 times more Fiber than Raw Water Convolvulus .
• 5 ounces of Water Convolvulus provide inadequate amounts of Energy