Comparing Nutrients in 7 ounces Cooked Sweet Potato, Baked In Skin, Flesh with Salt VS Boiled Water Convolvulus with Salt

Macros Ratio

	Protein	Fat	Carbs
Cooked Sweet Potato, Baked In Skin, Flesh with Salt	9%	1%	90%
Boiled Water Convolvulus with Salt	33%	9%	58%

Macro Nutrients

	Cooked Sweet Potato, Baked In Skin, Flesh with Salt	Boiled Water Convolvulus with Salt	Recommended Dietary Allowance
Energy	6.16% 179kcal	1.37% 39.7kcal	2900kcal per day for Men 19-50 years
Fat	0.31% 0.3g	0.49% 0.48g	97g per day for Men 19-50 years
Saturated Fat	0.32% 0.1g	NA	32g per day for Men 19-50 years
Omega 3	0.74% 0.012g	NA	1.6g per day for Men 19-50 years
Omega 6	1.05% 0.18g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	31.6% 41g	5.65% 7.34g	130g per day for Men 19-50 years
Sugars	17.7% 13g	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	1.37% 0.99g	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	% 1.13g	NA	g per day for Men 19-50 years
Sucrose	% 4.52g	NA	g per day for Men 19-50 years
Fiber	17.2% 6.55g	9.92% 3.77g	38g per day for Men 19-50 years
Protein	7.12% 4g	7.37% 4.13g	56g per day for Men 19-50 years

Vitamins

	Cooked Sweet Potato, Baked In Skin, Flesh with Salt	Boiled Water Convolvulus with Salt	Recommended Dietary Allowance
Vitamin A	212% 1907μg	57.3% 516μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	17.7% 0.21mg	8.27% 0.099mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16% 0.21mg	12.2% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18.5% 2.96mg	6.2% 0.99mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	35% 1.75mg	5% 0.25mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	43.7% 0.57mg	12.4% 0.16mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	16% 4.76μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	2.98% 12μg	17.4% 69.5μg	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	43.2% 39mg	35.3% 31.8mg	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	9.4% 1.4mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.8% 4.56μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Sweet Potato, Baked In Skin, Flesh with Salt	Boiled Water Convolvulus with Salt	Recommended Dietary Allowance
Calcium	7.54% 75.4mg	10.7% 107mg	1000mg per day for Men 19-50 years
Copper	35.5% 0.32mg	4.63% 0.042mg	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	17% 1.37mg	32.7% 2.6mg	8mg per day for Men 19-50 years
Magnesium	12.8% 53.6mg	14% 59.5mg	420mg per day for Men 19-50 years
Manganese	43% 0.99mg	12.3% 0.28mg	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	15.3% 107mg	12% 83.3mg	700mg per day for Men 19-50 years
Potassium	27.7% 943mg	16.6% 564mg	3400mg per day for Men 19-50 years
Selenium	0.72% 0.4μg	3.25% 1.8μg	55μg per day for Men 19-50 years
Sodium	32.5% 488mg	47.4% 710mg	1500mg per day for Men 19-50 years
Zinc	5.77% 0.64mg	2.9% 0.32mg	11mg per day for Men 19-50 years
Water	4.07% 150g	5% 184g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Sweet Potato, Baked In Skin, Flesh with Salt VS Boiled Water Convolvulus with Salt per 7 oz

Compare the macro and micronutrient content in 7 oz of Cooked Sweet Potato, Baked In Skin, Flesh with Salt versus 7 oz of Boiled Water Convolvulus with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Cooked Sweet Potato, Baked In Skin, Flesh with Salt vs Boiled Water Convolvulus with Salt:

• 7 ounces of Cooked Sweet Potato, Baked In Skin, Flesh with Salt have 3.7 times more Vitamin A, 2.1 times more Vitamin B1, 1.3 times more Vitamin B2, 3 times more Vitamin B3, 7 times more Vitamin B5, 3.5 times more Vitamin B6 and 1.2 times more Vitamin C than Boiled Water Convolvulus with Salt.
• While 7 oz of Boiled and Drained Water Convolvulus with Salt contain 5.8 times more Vitamin B9 than Cooked Sweet Potato, Baked In Skin, Flesh with Salt.
• 7 ounces of Cooked Sweet Potato, Baked In Skin, Flesh with Salt have insufficient amounts of Vitamin B9
• Both Cooked Sweet Potato, Baked In Skin, Flesh with Salt as well as Boiled and Drained Water Convolvulus with Salt have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Cooked Sweet Potato, Baked In Skin, Flesh with Salt vs Boiled Water Convolvulus with Salt:

• 7 ounces of Cooked Sweet Potato, Baked In Skin, Flesh with Salt have 7.7 times more Copper, 3.5 times more Manganese, 1.3 times more Phosphorus, 1.7 times more Potassium and 2 times more Zinc than Boiled Water Convolvulus with Salt.
• While 7 oz of Boiled and Drained Water Convolvulus with Salt contain 1.4 times more Calcium, 1.9 times more Iron and 1.5 times more Sodium than Cooked Sweet Potato, Baked In Skin, Flesh with Salt.
• Both Cooked Sweet Potato, Baked In Skin, Flesh with Salt and Boiled Water Convolvulus with Salt contain similar levels of Magnesium and Water per seven ounces.
• 7 ounces of Boiled Water Convolvulus with Salt lack sufficient amounts of Zinc
• Both Cooked Sweet Potato, Baked In Skin, Flesh with Salt as well as Boiled and Drained Water Convolvulus with Salt lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Cooked Sweet Potato, Baked In Skin, Flesh with Salt have 4.5 times more Energy, 5.6 times more Carbohydrate and 1.7 times more Fiber than Boiled Water Convolvulus with Salt.
• Both Cooked Sweet Potato, Baked In Skin, Flesh with Salt and Boiled Water Convolvulus with Salt offer comparable quantities of Protein per seven ounces.
• 7 ounces of Boiled Water Convolvulus with Salt provide inadequate amounts of Energy