Comparing Nutrients in 100 calories Canned Mashed Sweet Potato VS Cooked Taro

Weight per 100 calories

• Canned Mashed Sweet Potato: 99g
• Cooked Taro: 70.4g

Cooked Taro no Salt has 1.4 times more energy per unit of mass than Canned Mashed Sweet Potato, which is average in comparison to other foods. Canned Mashed Sweet Potato having average energy density.

Discover which food has more nutrients per 100 calories - Canned Mashed Sweet Potato or Cooked Taro?

Macros Ratio

	Protein	Fat	Carbs
Canned Mashed Sweet Potato	8%	2%	90%
Cooked Taro	1%	1%	98%

Macro Nutrients

	Canned Mashed Sweet Potato	Cooked Taro	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.2% 0.2g	0.08% 0.077g	97g per day for Men 19-50 years
Saturated Fat	0.13% 0.041g	0.051% 0.016g	32g per day for Men 19-50 years
Omega 3	0.8% 0.013g	0.62% 0.01g	1.6g per day for Men 19-50 years
Omega 6	0.41% 0.07g	0.13% 0.023g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	17.7% 23g	18.7% 24.4g	130g per day for Men 19-50 years
Sugars	7.44% 5.4g	0.48% 0.35g	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	4.43% 1.7g	9.45% 3.6g	38g per day for Men 19-50 years
Protein	3.5% 1.96g	0.65% 0.37g	56g per day for Men 19-50 years

Vitamins

	Canned Mashed Sweet Potato	Cooked Taro	Recommended Dietary Allowance
Vitamin A	48% 431μg	0.31% 2.8μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2.23% 0.027mg	6.28% 0.075mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.85% 0.089mg	1.5% 0.02mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.9% 0.95mg	2.24% 0.36mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10% 0.51mg	4.73% 0.24mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	18% 0.23mg	18% 0.23mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	6.5% 1.95μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	2.72% 11μg	3.35% 13.4μg	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	5.72% 5.15mg	3.9% 3.52mg	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	7.2% 1.08mg	13.8% 2.06mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2% 2.38μg	0.7% 0.85μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Mashed Sweet Potato	Cooked Taro	Recommended Dietary Allowance
Calcium	2.97% 29.7mg	1.27% 12.7mg	1000mg per day for Men 19-50 years
Copper	30.6% 0.28mg	15.7% 0.14mg	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	16.5% 1.3mg	6.34% 0.51mg	8mg per day for Men 19-50 years
Magnesium	5.66% 23.8mg	5.03% 21mg	420mg per day for Men 19-50 years
Manganese	42.5% 0.98mg	13.7% 0.32mg	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	7.36% 51.5mg	7.65% 53.5mg	700mg per day for Men 19-50 years
Potassium	6.1% 208mg	10% 341mg	3400mg per day for Men 19-50 years
Selenium	1.44% 0.79μg	1.15% 0.63μg	55μg per day for Men 19-50 years
Sodium	4.95% 74.3mg	0.7% 10.6mg	1500mg per day for Men 19-50 years
Zinc	1.9% 0.21mg	1.73% 0.19mg	11mg per day for Men 19-50 years
Water	1.98% 73g	1.2% 45g	3700g per day for Men 19-50 years

Canned Mashed Sweet Potato VS Cooked Taro Nutrients Per 100 Kcal

Discover which food has more nutrients per 100 calories - Canned Mashed Sweet Potato or Cooked Taro?

Lets compare vitamin content per 100 calories of Canned Mashed Sweet Potato vs Cooked Taro:

• 100 calories of Canned Mashed Sweet Potato have 152.9 times more Vitamin A, 4.5 times more Vitamin B2, 2.6 times more Vitamin B3, 2.1 times more Vitamin B5 and 1.5 times more Vitamin C than Cooked Taro.
• While 100 kcal of Cooked Taro no Salt contain 2.8 times more Vitamin B1 and 1.9 times more Vitamin E than Canned Mashed Sweet Potato.
• Both Canned Mashed Sweet Potato and Cooked Taro provide similar amounts of Vitamin B6 and Vitamin B9 per 100 calories.
• 100 calories of Cooked Taro have insufficient amounts of Vitamin A and Vitamin B2
• Both Canned Mashed Sweet Potato as well as Cooked Taro no Salt have insufficient amounts of Vitamin B12, Vitamin D and Vitamin K in 100 calories.

Comparing minerals per 100 calories for Canned Mashed Sweet Potato vs Cooked Taro:

• 100 calories of Canned Mashed Sweet Potato have 2.3 times more Calcium, 1.9 times more Copper, 2.6 times more Iron, 3.1 times more Manganese and 7 times more Sodium than Cooked Taro.
• While 100 kcal of Cooked Taro no Salt contain 1.6 times more Potassium than Canned Mashed Sweet Potato.
• Both Canned Mashed Sweet Potato and Cooked Taro contain similar levels of Magnesium and Phosphorus per 100 calories.
• 100 calories of Cooked Taro lack sufficient amounts of Calcium
• Both Canned Mashed Sweet Potato as well as Cooked Taro no Salt lack sufficient amounts of Selenium and Zinc in 100 calories.

Comparison of macro-nutrients per 100 calories:

• 100 calories of Canned Mashed Sweet Potato have 15.6 times more Sugars and 5.4 times more Protein than Cooked Taro.
• While 100 kcal of Cooked Taro no Salt contain 2.1 times more Fiber than Canned Mashed Sweet Potato.
• Both Canned Mashed Sweet Potato and Cooked Taro offer comparable quantities of Energy and Carbohydrate per 100 calories.
• 100 calories of Cooked Taro provide inadequate amounts of Protein
• Both Canned Mashed Sweet Potato as well as Cooked Taro no Salt provide inadequate amounts of Omega 3 and Omega 6 in 100 calories.