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

Macros Ratio

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

Macro Nutrients

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

Vitamins

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

Minerals

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

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

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

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

• 7 ounces of Boiled Water Convolvulus with Salt have 5.8 times more Vitamin B9 than Cooked Sweet Potato, Baked In Skin, Flesh with Salt.
• While 7 oz of Cooked Sweet Potato, Baked In Skin, Flesh with Salt contain 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 and 3.5 times more Vitamin B6 than Boiled and Drained Water Convolvulus with Salt.
• Both Boiled Water Convolvulus with Salt and Cooked Sweet Potato, Baked In Skin, Flesh with Salt provide similar amounts of Vitamin C per seven ounces.
• 7 ounces of Cooked Sweet Potato, Baked In Skin, Flesh with Salt have insufficient amounts of Vitamin B9
• Both Boiled and Drained Water Convolvulus with Salt as well as Cooked Sweet Potato, Baked In Skin, Flesh with Salt have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

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

• 7 ounces of Boiled Water Convolvulus with Salt have 1.4 times more Calcium, 1.9 times more Iron, 1.5 times more Sodium and 1.2 times more Water than Cooked Sweet Potato, Baked In Skin, Flesh with Salt.
• While 7 oz of Cooked Sweet Potato, Baked In Skin, Flesh with Salt contain 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 and Drained Water Convolvulus with Salt.
• Both Boiled Water Convolvulus with Salt and Cooked Sweet Potato, Baked In Skin, Flesh with Salt contain similar levels of Magnesium per seven ounces.
• 7 ounces of Boiled Water Convolvulus with Salt lack sufficient amounts of Zinc
• Both Boiled and Drained Water Convolvulus with Salt as well as Cooked Sweet Potato, Baked In Skin, Flesh with Salt lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

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