Comparing Nutrients in 100 calories Frozen Sweet Potato VS Taro Leaves

Weight per 100 calories

• Frozen Sweet Potato: 104g
• Taro Leaves: 238g

Frozen Sweet Potato has 2.3 times more energy per 100g than Taro Leaves. It has average energy density when compared to other foods. Raw Taro Leaves having low energy density.

Discover which food has more nutrients per 100 calories - Frozen Sweet Potato or Taro Leaves?

Macros Ratio

	Protein	Fat	Carbs
Frozen Sweet Potato	7%	2%	91%
Taro Leaves	37%	12%	51%

Macro Nutrients

	Frozen Sweet Potato	Taro Leaves	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.19% 0.19g	1.8% 1.76g	97g per day for Men 19-50 years
Saturated Fat	0.13% 0.041g	1.12% 0.36g	32g per day for Men 19-50 years
Omega 3	0.85% 0.014g	14% 0.22g	1.6g per day for Men 19-50 years
Omega 6	0.41% 0.07g	3% 0.51g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	18% 23g	12.3% 16g	130g per day for Men 19-50 years
Sugars	NA	9.9% 7.17g	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	4.66% 1.77g	23% 8.8g	38g per day for Men 19-50 years
Protein	3.2% 1.8g	21% 12g	56g per day for Men 19-50 years

Vitamins

	Frozen Sweet Potato	Taro Leaves	Recommended Dietary Allowance
Vitamin A	60% 540μg	63.8% 574μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.8% 0.07mg	41.5% 0.5mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.1% 0.053mg	83.5% 1.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.9% 0.62mg	22.5% 3.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.7% 0.54mg	4% 0.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14% 0.18mg	26.7% 0.35mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	5.17% 1.55μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	5.47% 22μg	75% 300μg	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	15.4% 14mg	138% 124mg	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	32% 4.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	215% 259μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Sweet Potato	Taro Leaves	Recommended Dietary Allowance
Calcium	3.85% 38.5mg	25.5% 255mg	1000mg per day for Men 19-50 years
Copper	20.5% 0.18mg	71.4% 0.64mg	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	6.9% 0.55mg	67% 5.36mg	8mg per day for Men 19-50 years
Magnesium	5.46% 23mg	25.5% 107mg	420mg per day for Men 19-50 years
Manganese	30% 0.69mg	74% 1.7mg	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	6.7% 47mg	20.4% 143mg	700mg per day for Men 19-50 years
Potassium	11% 380mg	45.4% 1543mg	3400mg per day for Men 19-50 years
Selenium	1.14% 0.63μg	3.9% 2.14μg	55μg per day for Men 19-50 years
Sodium	0.42% 6.25mg	0.48% 7.14mg	1500mg per day for Men 19-50 years
Zinc	2.94% 0.32mg	8.87% 0.98mg	11mg per day for Men 19-50 years
Water	2.1% 78g	5.5% 204g	3700g per day for Men 19-50 years

Frozen Sweet Potato VS Taro Leaves Nutrients Per 100 Kcal

Discover which food has more nutrients per 100 calories - Frozen Sweet Potato or Taro Leaves?

Lets compare vitamin content per 100 calories of Frozen Sweet Potato vs Taro Leaves:

• 100 calories of Frozen Sweet Potato have 2.7 times more Vitamin B5 than Taro Leaves.
• While 100 kcal of Raw Taro Leaves contain 7.1 times more Vitamin B1, 20.4 times more Vitamin B2, 5.8 times more Vitamin B3, 1.9 times more Vitamin B6, 13.7 times more Vitamin B9 and 8.9 times more Vitamin C than Frozen Sweet Potato, Unprepared.
• Both Frozen Sweet Potato and Taro Leaves provide similar amounts of Vitamin A per 100 calories.
• Both Frozen Sweet Potato, Unprepared as well as Raw Taro Leaves have insufficient amounts of Vitamin B12 and Vitamin D in 100 calories.

Comparing minerals per 100 calories for Frozen Sweet Potato vs Taro Leaves:

• 100 kcal of Raw Taro Leaves contain 6.6 times more Calcium, 3.5 times more Copper, 9.7 times more Iron, 4.7 times more Magnesium, 2.5 times more Manganese, 3 times more Phosphorus, 4.1 times more Potassium, 3.4 times more Selenium, 3 times more Zinc and 2.6 times more Water than Frozen Sweet Potato, Unprepared.
• 100 calories of Frozen Sweet Potato lack sufficient amounts of Selenium

Comparison of macro-nutrients per 100 calories:

• 100 calories of Frozen Sweet Potato have 1.5 times more Carbohydrate than Taro Leaves.
• While 100 kcal of Raw Taro Leaves contain 16.4 times more Omega 3, 7.3 times more Omega 6, 5 times more Fiber and 6.7 times more Protein than Frozen Sweet Potato, Unprepared.
• Both Frozen Sweet Potato and Taro Leaves offer comparable quantities of Energy per 100 calories.
• 100 calories of Frozen Sweet Potato provide inadequate amounts of Omega 3 and Omega 6