Comparing Nutrients in 7 ounces Boiled Water Convolvulus with Salt VS Baked Frozen Sweet Potato with Salt

Macros Ratio

	Protein	Fat	Carbs
Boiled Water Convolvulus with Salt	33%	9%	58%
Baked Frozen Sweet Potato with Salt	7%	1%	92%

Macro Nutrients

	Boiled Water Convolvulus with Salt	Baked Frozen Sweet Potato with Salt	Recommended Dietary Allowance
Energy	1.37% 39.7kcal	6.84% 198kcal	2900kcal per day for Men 19-50 years
Fat	0.49% 0.48g	0.25% 0.24g	97g per day for Men 19-50 years
Saturated Fat	NA	0.16% 0.052g	32g per day for Men 19-50 years
Omega 3	NA	0.99% 0.016g	1.6g per day for Men 19-50 years
Omega 6	NA	0.53% 0.089g	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	35.7% 46.4g	130g per day for Men 19-50 years
Sugars	NA	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	NA	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	9.92% 3.77g	9.4% 3.57g	38g per day for Men 19-50 years
Protein	7.37% 4.13g	6.06% 3.4g	56g per day for Men 19-50 years

Vitamins

	Boiled Water Convolvulus with Salt	Baked Frozen Sweet Potato with Salt	Recommended Dietary Allowance
Vitamin A	57.3% 516μg	181% 1629μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.27% 0.099mg	11% 0.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.2% 0.16mg	8.55% 0.11mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.2% 0.99mg	6.9% 1.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5% 0.25mg	22.2% 1.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12.4% 0.16mg	28.4% 0.37mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	10.3% 3.1μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	17.4% 69.5μg	11% 43.7μg	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	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Water Convolvulus with Salt	Baked Frozen Sweet Potato with Salt	Recommended Dietary Allowance
Calcium	10.7% 107mg	6.95% 69.5mg	1000mg per day for Men 19-50 years
Copper	4.63% 0.042mg	40.4% 0.36mg	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	13.4% 1.07mg	8mg per day for Men 19-50 years
Magnesium	14% 59.5mg	9.92% 41.7mg	420mg per day for Men 19-50 years
Manganese	12.3% 0.28mg	57.4% 1.3mg	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	12.5% 87.3mg	700mg per day for Men 19-50 years
Potassium	16.6% 564mg	22% 748mg	3400mg per day for Men 19-50 years
Selenium	3.25% 1.8μg	2.16% 1.2μg	55μg per day for Men 19-50 years
Sodium	47.4% 710mg	32.3% 484mg	1500mg per day for Men 19-50 years
Zinc	2.9% 0.32mg	5.4% 0.6mg	11mg per day for Men 19-50 years
Water	5% 184g	3.95% 146g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Water Convolvulus with Salt VS Baked Frozen Sweet Potato with Salt per 7 oz

Compare the macro and micronutrient content in 7 oz of Boiled Water Convolvulus with Salt versus 7 oz of Baked Frozen Sweet Potato 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 Baked Frozen Sweet Potato with Salt:

• 7 ounces of Boiled Water Convolvulus with Salt have 1.4 times more Vitamin B2, 1.6 times more Vitamin B9 and 1.8 times more Vitamin C than Baked Frozen Sweet Potato with Salt.
• While 7 oz of Baked Frozen Sweet Potato with Salt contain 3.2 times more Vitamin A, 1.3 times more Vitamin B1, 4.4 times more Vitamin B5 and 2.3 times more Vitamin B6 than Boiled and Drained Water Convolvulus with Salt.
• Both Boiled Water Convolvulus with Salt and Baked Frozen Sweet Potato with Salt provide similar amounts of Vitamin B3 per seven ounces.
• Both Boiled and Drained Water Convolvulus with Salt as well as Baked Frozen Sweet Potato 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 Baked Frozen Sweet Potato with Salt:

• 7 ounces of Boiled Water Convolvulus with Salt have 1.5 times more Calcium, 2.4 times more Iron, 1.4 times more Magnesium, 1.5 times more Sodium and 1.3 times more Water than Baked Frozen Sweet Potato with Salt.
• While 7 oz of Baked Frozen Sweet Potato with Salt contain 8.7 times more Copper, 4.7 times more Manganese, 1.3 times more Potassium and 1.9 times more Zinc than Boiled and Drained Water Convolvulus with Salt.
• Both Boiled Water Convolvulus with Salt and Baked Frozen Sweet Potato with Salt contain similar levels of Phosphorus 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 Baked Frozen Sweet Potato with Salt lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Boiled Water Convolvulus with Salt have 1.2 times more Protein than Baked Frozen Sweet Potato with Salt.
• While 7 oz of Baked Frozen Sweet Potato with Salt contain 5 times more Energy and 6.3 times more Carbohydrate than Boiled and Drained Water Convolvulus with Salt.
• Both Boiled Water Convolvulus with Salt and Baked Frozen Sweet Potato with Salt offer comparable quantities of Fiber per seven ounces.
• 7 ounces of Boiled Water Convolvulus with Salt provide inadequate amounts of Energy