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Nutrients in 14 ounces of Water Convolvulus

Raw Water Convolvulus (Ipomoea aquatica), also known as kangkong, water spinach.

Macros Ratio

Protein Fat Carbs
42%
7%
51%
14 oz ▼

Macro Nutrients

Water Convolvulus
Energy75.4 kcal
2.6%
Raw Water Convolvulus have 75.40967 kcal of Energy per 14 ounces, which is 2.6% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years
Fat0.79 g
0.82%
Raw Water Convolvulus have 0.793786 g of Fat per 14 ounces, which is 0.82% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years
Saturated Fat
NA
No information available
Omega 3
NA
No information available
Omega 6
NA
No information available
Cholesterol0 mg
0%
Raw Water Convolvulus have 0 mg of Cholesterol per 14 ounces, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-50 years
Carbohydrate12.4 g
9.56%
Raw Water Convolvulus have 12.4227509 g of Carbohydrate per 14 ounces, which is 9.56% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years
Sugars
NA
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
No information available
Fructose
NA
≤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]
No information available
Glucose
NA
No information available
Sucrose
NA
No information available
Fiber8.33 g
22%
Raw Water Convolvulus have 8.334753 g of Fiber per 14 ounces, which is 22% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years
Protein10.3 g
18.4%
Raw Water Convolvulus have 10.319218 g of Protein per 14 ounces, which is 18.4% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
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Vitamins

Water Convolvulus
Vitamin A1250 μg
139%
RAE, retinol activity equivalents
Raw Water Convolvulus have 1250.21295 μg of Vitamin A per 14 ounces, which is 139% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
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Vitamin B10.12 mg
9.92%
Thiamine
Raw Water Convolvulus have 0.1190679 mg of Vitamin B1 per 14 ounces, which is 9.92% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B20.4 mg
30.5%
Riboflavin
Raw Water Convolvulus have 0.396893 mg of Vitamin B2 per 14 ounces, which is 30.5% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B33.57 mg
22.3%
Niacin, nicotinic acid, niacinamide
Raw Water Convolvulus have 3.572037 mg of Vitamin B3 per 14 ounces, which is 22.3% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B50.56 mg
11%
Pantothenic acid
Raw Water Convolvulus have 0.55961913 mg of Vitamin B5 per 14 ounces, which is 11% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B60.38 mg
29.3%
Pyridoxine
Raw Water Convolvulus have 0.38101728 mg of Vitamin B6 per 14 ounces, which is 29.3% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
Vitamin B7
NA
Biotin
No information available
Vitamin B9226 μg
56.6%
Folates and Folic Acid
Raw Water Convolvulus have 226.22901 μg of Vitamin B9 per 14 ounces, which is 56.6% of the Recommended Dietary Allowance of 400μg per day for Men 19-50 years
Vitamin B120 μg
0%
Cobalamin
Raw Water Convolvulus have 0 μg of Vitamin B12 per 14 ounces, which is 0% of the Recommended Dietary Allowance of 2.4μg per day for Men 19-50 years
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Vitamin C218 mg
243%
Ascorbic acid
Raw Water Convolvulus have 218.29115 mg of Vitamin C per 14 ounces, which is 243% of the Recommended Dietary Allowance of 90mg per day for Men 19-50 years
Vitamin D0 IU
0%
Calciferol, cholecalciferol, ergocalciferol
Raw Water Convolvulus have 0 IU of Vitamin D per 14 ounces, which is 0% of the Recommended Dietary Allowance of 600IU per day for Men 19-50 years
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Vitamin E
NA
Tocopherols and Tocotrienols
No information available
Vitamin K
NA
Phytomenadione or phylloquinone
No information available

Minerals

Water Convolvulus
Calcium306 mg
30.6%
Raw Water Convolvulus have 305.60761 mg of Calcium per 14 ounces, which is 30.6% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years
Copper0.091 mg
10%
Raw Water Convolvulus have 0.09128539 mg of Copper per 14 ounces, which is 10% of the Recommended Dietary Allowance of 0.9mg per day for Men 19-50 years
Fluoride
NA
Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
No information available
Iron6.63 mg
83%
Raw Water Convolvulus have 6.6281131 mg of Iron per 14 ounces, which is 83% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years
Magnesium282 mg
67%
Raw Water Convolvulus have 281.79403 mg of Magnesium per 14 ounces, which is 67% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years
Manganese0.64 mg
27.6%
Raw Water Convolvulus have 0.6350288 mg of Manganese per 14 ounces, which is 27.6% of the Recommended Dietary Allowance of 2.3mg per day for Men 19-50 years
Molybdenum
NA
Molybdenum is an essential trace element that is naturally present in many foods [RDA]
No information available
Phosphorus155 mg
22%
Raw Water Convolvulus have 154.78827 mg of Phosphorus per 14 ounces, which is 22% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years
Potassium1238 mg
36.4%
Raw Water Convolvulus have 1238.30616 mg of Potassium per 14 ounces, which is 36.4% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years
Selenium3.57 μg
6.5%
Raw Water Convolvulus have 3.572037 μg of Selenium per 14 ounces, which is 6.5% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years
Sodium448 mg
30%
Raw Water Convolvulus have 448.48909 mg of Sodium per 14 ounces, which is 30% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years
Zinc0.71 mg
6.5%
Raw Water Convolvulus have 0.7144074 mg of Zinc per 14 ounces, which is 6.5% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years
Water367 g
9.9%
Raw Water Convolvulus have 367.0069571 g of Water per 14 ounces, which is 9.9% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years
Vitamins in 14 ounces of Raw Water Convolvulus :
Minerals in 14 ounces of Raw Water Convolvulus :
Macronutrients in 14 ounces of Raw Water Convolvulus :



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