Comparing Nutrients in 7 ounces Water Convolvulus VS Steamed Sweet Potato Leaves

Macros Ratio

	Protein	Fat	Carbs
Water Convolvulus	42%	7%	51%
Steamed Sweet Potato Leaves	21%	7%	72%

Macro Nutrients

	Water Convolvulus	Steamed Sweet Potato Leaves	Recommended Dietary Allowance
Energy	1.3% 37.7kcal	2.4% 69.5kcal	2900kcal per day for Men 19-50 years
Fat	0.41% 0.4g	0.7% 0.67g	97g per day for Men 19-50 years
Saturated Fat	NA	0.4% 0.13g	32g per day for Men 19-50 years
Omega 3	NA	2.6% 0.042g	1.6g per day for Men 19-50 years
Omega 6	NA	1.3% 0.22g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	4.78% 6.2g	11.3% 14.6g	130g per day for Men 19-50 years
Sugars	NA	15% 11g	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	11% 4.17g	9.92% 3.77g	38g per day for Men 19-50 years
Protein	9.2% 5.16g	7.73% 4.33g	56g per day for Men 19-50 years

Vitamins

	Water Convolvulus	Steamed Sweet Potato Leaves	Recommended Dietary Allowance
Vitamin A	69.5% 625μg	32.4% 292μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.96% 0.06mg	18.5% 0.22mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.3% 0.2mg	40.8% 0.53mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11% 1.8mg	12.4% 2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.6% 0.28mg	7.94% 0.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14.7% 0.19mg	24.4% 0.32mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	28.3% 113μg	24.3% 97μg	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	121% 109mg	3.3% 2.98mg	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	12.7% 1.9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	180% 216μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Water Convolvulus	Steamed Sweet Potato Leaves	Recommended Dietary Allowance
Calcium	15.3% 153mg	6.55% 65.5mg	1000mg per day for Men 19-50 years
Copper	5.07% 0.046mg	7.28% 0.065mg	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	41.4% 3.3mg	15.6% 1.25mg	8mg per day for Men 19-50 years
Magnesium	33.5% 141mg	22.7% 95mg	420mg per day for Men 19-50 years
Manganese	14% 0.32mg	19.8% 0.45mg	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	11% 77.4mg	11.3% 79.4mg	700mg per day for Men 19-50 years
Potassium	18.2% 619mg	18.2% 619mg	3400mg per day for Men 19-50 years
Selenium	3.25% 1.8μg	3.25% 1.8μg	55μg per day for Men 19-50 years
Sodium	15% 224mg	0.93% 14mg	1500mg per day for Men 19-50 years
Zinc	3.25% 0.36mg	4.7% 0.52mg	11mg per day for Men 19-50 years
Water	4.96% 184g	4.8% 177g	3700g per day for Men 19-50 years

Nutrient Comparison: Water Convolvulus VS Steamed Sweet Potato Leaves per 7 oz

Compare the macro and micronutrient content in 7 oz of Water Convolvulus versus 7 oz of Steamed Sweet Potato Leaves to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Water Convolvulus vs Steamed Sweet Potato Leaves:

• 7 ounces of Water Convolvulus have 2.1 times more Vitamin A and 36.7 times more Vitamin C than Steamed Sweet Potato Leaves.
• While 7 oz of Steamed Sweet Potato Leaves contain 3.7 times more Vitamin B1, 2.7 times more Vitamin B2, 1.4 times more Vitamin B5 and 1.7 times more Vitamin B6 than Raw Water Convolvulus .
• Both Water Convolvulus and Steamed Sweet Potato Leaves provide similar amounts of Vitamin B3 and Vitamin B9 per seven ounces.
• 7 ounces of Steamed Sweet Potato Leaves have insufficient amounts of Vitamin C
• Both Raw Water Convolvulus as well as Steamed Sweet Potato Leaves have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Water Convolvulus vs Steamed Sweet Potato Leaves:

• 7 ounces of Water Convolvulus have 2.3 times more Calcium, 2.7 times more Iron, 1.5 times more Magnesium and 16.1 times more Sodium than Steamed Sweet Potato Leaves.
• While 7 oz of Steamed Sweet Potato Leaves contain 1.4 times more Copper, 1.4 times more Manganese and 1.4 times more Zinc than Raw Water Convolvulus .
• Both Water Convolvulus and Steamed Sweet Potato Leaves contain similar levels of Phosphorus, Potassium and Water per seven ounces.
• 7 ounces of Water Convolvulus lack sufficient amounts of Zinc
• Both Raw Water Convolvulus as well as Steamed Sweet Potato Leaves lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Steamed Sweet Potato Leaves contain 2.4 times more Carbohydrate than Raw Water Convolvulus .
• Both Water Convolvulus and Steamed Sweet Potato Leaves offer comparable quantities of Fiber and Protein per seven ounces.
• Both Raw Water Convolvulus as well as Steamed Sweet Potato Leaves provide inadequate amounts of Energy in seven ounces.