Comparing Nutrients in 7 ounces Water Convolvulus VS Sweet Potato Leaves

Macros Ratio

	Protein	Fat	Carbs
Water Convolvulus	42%	7%	51%
Sweet Potato Leaves	20%	9%	71%

Macro Nutrients

	Water Convolvulus	Sweet Potato Leaves	Recommended Dietary Allowance
Energy	1.3% 37.7kcal	2.87% 83.3kcal	2900kcal per day for Men 19-50 years
Fat	0.41% 0.4g	1.04% 1g	97g per day for Men 19-50 years
Saturated Fat	NA	0.69% 0.22g	32g per day for Men 19-50 years
Omega 3	NA	4.47% 0.071g	1.6g per day for Men 19-50 years
Omega 6	NA	2.24% 0.38g	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	13.5% 17.5g	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	11% 4.17g	27.7% 10.5g	38g per day for Men 19-50 years
Protein	9.2% 5.16g	8.82% 4.94g	56g per day for Men 19-50 years

Vitamins

	Water Convolvulus	Sweet Potato Leaves	Recommended Dietary Allowance
Vitamin A	69.5% 625μg	41.7% 375μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.96% 0.06mg	25.8% 0.31mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.3% 0.2mg	52.7% 0.68mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11% 1.8mg	14% 2.24mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.6% 0.28mg	8.93% 0.45mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14.7% 0.19mg	29% 0.38mg	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	NA	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	24.3% 22mg	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	500% 600μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Water Convolvulus	Sweet Potato Leaves	Recommended Dietary Allowance
Calcium	15.3% 153mg	15.5% 155mg	1000mg per day for Men 19-50 years
Copper	5.07% 0.046mg	NA	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	24% 1.92mg	8mg per day for Men 19-50 years
Magnesium	33.5% 141mg	33% 139mg	420mg per day for Men 19-50 years
Manganese	14% 0.32mg	NA	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	23% 161mg	700mg per day for Men 19-50 years
Potassium	18.2% 619mg	29.7% 1008mg	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	0.79% 12mg	1500mg per day for Men 19-50 years
Zinc	3.25% 0.36mg	NA	11mg per day for Men 19-50 years
Water	4.96% 184g	4.66% 172g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 7 oz of Water Convolvulus versus 7 oz of 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 Sweet Potato Leaves:

• 7 ounces of Water Convolvulus have 1.7 times more Vitamin A and 5 times more Vitamin C than Sweet Potato Leaves.
• While 7 oz of Raw Sweet Potato Leaves contain 5.2 times more Vitamin B1, 3.5 times more Vitamin B2, 1.3 times more Vitamin B3, 1.6 times more Vitamin B5 and 2 times more Vitamin B6 than Raw Water Convolvulus .
• Both Raw Water Convolvulus as well as Raw Sweet Potato Leaves have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

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

• 7 ounces of Water Convolvulus have 1.7 times more Iron and 18.8 times more Sodium than Sweet Potato Leaves.
• While 7 oz of Raw Sweet Potato Leaves contain 2.1 times more Phosphorus and 1.6 times more Potassium than Raw Water Convolvulus .
• Both Water Convolvulus and Sweet Potato Leaves contain similar levels of Calcium, Magnesium and Water per seven ounces.
• Both Raw Water Convolvulus as well as Raw Sweet Potato Leaves lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Raw Sweet Potato Leaves contain 2.8 times more Carbohydrate and 2.5 times more Fiber than Raw Water Convolvulus .
• Both Water Convolvulus and Sweet Potato Leaves offer comparable quantities of Protein per seven ounces.
• Both Raw Water Convolvulus as well as Raw Sweet Potato Leaves provide inadequate amounts of Energy in seven ounces.

Frequently Asked Questions about Water Convolvulus VS Sweet Potato Leaves

What are the health benefits of Water Convolvulus compared to Sweet Potato Leaves?

Both Water Convolvulus and Sweet Potato Leaves are nutrient-dense leafy greens that offer various health benefits. Water Convolvulus, also known as Kangkong or Water Spinach, is rich in vitamins A, C, and K, as well as minerals like iron and calcium. It is also a good source of antioxidants and dietary fiber, which can support digestive health and reduce inflammation. On the other hand, Sweet Potato Leaves are packed with vitamins A, C, and K, as well as B-vitamins and minerals such as iron and magnesium. They are also a good source of antioxidants, particularly beta-carotene, which can help boost immune function and protect against chronic diseases. Both leafy greens can be beneficial for overall health, but Water Convolvulus may have a slight edge in terms of iron content, while Sweet Potato Leaves may offer more beta-carotene. Including a variety of leafy greens in your diet can help ensure you get a wide range of nutrients for optimal health.

Can I lose weight easier by eating more Water Convolvulus or Sweet Potato Leaves?

Both Water Convolvulus and Sweet Potato Leaves are low in calories and high in fiber, making them great choices for weight loss. However, the key to losing weight is creating a calorie deficit by consuming fewer calories than you burn. Incorporating a variety of nutrient-dense foods, along with regular physical activity, is essential for successful weight loss.

Should I eat more Water Convolvulus or more Sweet Potato Leaves to gain more muscles while training consistently?

Both water convolvulus and sweet potato leaves are nutritious options for muscle gain. Water convolvulus is rich in vitamins and minerals, while sweet potato leaves are high in protein and antioxidants. To optimize muscle growth, it's important to consume a variety of plant-based foods to ensure you are getting a good balance of nutrients. Incorporating both water convolvulus and sweet potato leaves into your diet, along with other plant-based protein sources like legumes, nuts, and seeds, can help support muscle growth and overall health.

What is the environmental impact of producing Water Convolvulus compared to Sweet Potato Leaves?

Water convolvulus, also known as kangkong, typically has a lower environmental impact compared to sweet potato leaves. This is because water convolvulus requires less water, land, and resources to grow, making it a more sustainable option. Additionally, water convolvulus is a fast-growing plant that can be easily cultivated in various climates, further reducing its environmental footprint. Sweet potato leaves, on the other hand, may require more resources and space to grow, making them slightly less environmentally friendly. Overall, choosing water convolvulus over sweet potato leaves can help reduce the environmental impact of food production.