Comparing Nutrients in 100 grams Steamed Sweet Potato Leaves VS Water Convolvulus

Macros Ratio

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

Macro Nutrients

	Steamed Sweet Potato Leaves	Water Convolvulus	Recommended Dietary Allowance
Energy	1.2% 35kcal	0.66% 19kcal	2900kcal per day for Men 19-50 years
Fat	0.35% 0.34g	0.21% 0.2g	97g per day for Men 19-50 years
Saturated Fat	0.2% 0.065g	NA	32g per day for Men 19-50 years
Omega 3	1.3% 0.021g	NA	1.6g per day for Men 19-50 years
Omega 6	0.66% 0.11g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	5.68% 7.38g	2.4% 3.13g	130g per day for Men 19-50 years
Sugars	7.56% 5.5g	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	5% 1.9g	5.53% 2.1g	38g per day for Men 19-50 years
Protein	3.9% 2.18g	4.64% 2.6g	56g per day for Men 19-50 years

Vitamins

	Steamed Sweet Potato Leaves	Water Convolvulus	Recommended Dietary Allowance
Vitamin A	16.3% 147μg	35% 315μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	9.33% 0.11mg	2.5% 0.03mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	20.5% 0.27mg	7.7% 0.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.27% 1mg	5.63% 0.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4% 0.2mg	2.8% 0.14mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12.3% 0.16mg	7.4% 0.096mg	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	12.3% 49μg	14.3% 57μg	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	1.67% 1.5mg	61% 55mg	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	6.4% 0.96mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	91% 109μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Steamed Sweet Potato Leaves	Water Convolvulus	Recommended Dietary Allowance
Calcium	3.3% 33mg	7.7% 77mg	1000mg per day for Men 19-50 years
Copper	3.67% 0.033mg	2.56% 0.023mg	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	7.88% 0.63mg	21% 1.67mg	8mg per day for Men 19-50 years
Magnesium	11.4% 48mg	17% 71mg	420mg per day for Men 19-50 years
Manganese	9.96% 0.23mg	6.96% 0.16mg	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	5.7% 40mg	5.57% 39mg	700mg per day for Men 19-50 years
Potassium	9.18% 312mg	9.18% 312mg	3400mg per day for Men 19-50 years
Selenium	1.64% 0.9μg	1.64% 0.9μg	55μg per day for Men 19-50 years
Sodium	0.47% 7mg	7.53% 113mg	1500mg per day for Men 19-50 years
Zinc	2.36% 0.26mg	1.64% 0.18mg	11mg per day for Men 19-50 years
Water	2.4% 89.2g	2.5% 92g	3700g per day for Men 19-50 years

Nutrient Comparison: Steamed Sweet Potato Leaves VS Water Convolvulus per 100 g

Compare the macro and micronutrient content in 100 g of Steamed Sweet Potato Leaves versus 100 g of Water Convolvulus to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Steamed Sweet Potato Leaves vs Water Convolvulus:

• 100 grams of Steamed Sweet Potato Leaves have 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 Water Convolvulus.
• While 100 g of Raw Water Convolvulus contain 2.1 times more Vitamin A and 36.7 times more Vitamin C than Steamed Sweet Potato Leaves.
• Both Steamed Sweet Potato Leaves and Water Convolvulus provide similar amounts of Vitamin B3 and Vitamin B9 per 100 grams.
• 100 grams of Steamed Sweet Potato Leaves have insufficient amounts of Vitamin C
• Both Steamed Sweet Potato Leaves as well as Raw Water Convolvulus have insufficient amounts of Vitamin B12 and Vitamin D in 100 grams.

Comparing minerals per 100 grams for Steamed Sweet Potato Leaves vs Water Convolvulus:

• 100 grams of Steamed Sweet Potato Leaves have 1.4 times more Copper, 1.4 times more Manganese and 1.4 times more Zinc than Water Convolvulus.
• While 100 g of Raw Water Convolvulus contain 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.
• Both Steamed Sweet Potato Leaves and Water Convolvulus contain similar levels of Phosphorus, Potassium and Water per 100 grams.
• 100 grams of Water Convolvulus lack sufficient amounts of Zinc
• Both Steamed Sweet Potato Leaves as well as Raw Water Convolvulus lack sufficient amounts of Selenium in 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 grams of Steamed Sweet Potato Leaves have 2.4 times more Carbohydrate than Water Convolvulus.
• Both Steamed Sweet Potato Leaves and Water Convolvulus offer comparable quantities of Fiber and Protein per 100 grams.
• Both Steamed Sweet Potato Leaves as well as Raw Water Convolvulus provide inadequate amounts of Energy in 100 grams.