Comparing Nutrients in 14 ounces Baked Red Potatoes VS Steamed Taro Leaves

Macros Ratio

	Protein	Fat	Carbs
Baked Red Potatoes	10%	2%	88%
Steamed Taro Leaves	35%	12%	53%

Macro Nutrients

	Baked Red Potatoes	Steamed Taro Leaves	Recommended Dietary Allowance
Energy	12% 345kcal	3.3% 95kcal	2900kcal per day for Men 19-50 years
Fat	0.61% 0.6g	1.68% 1.63g	97g per day for Men 19-50 years
Saturated Fat	0.5% 0.16g	1.03% 0.33g	32g per day for Men 19-50 years
Omega 3	3.72% 0.06g	12.7% 0.2g	1.6g per day for Men 19-50 years
Omega 6	1.14% 0.19g	2.73% 0.46g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	60% 77.8g	12.3% 16g	130g per day for Men 19-50 years
Sugars	7.83% 5.68g	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	2.4% 1.75g	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	% 2.2g	NA	g per day for Men 19-50 years
Sucrose	% 1.8g	NA	g per day for Men 19-50 years
Fiber	19% 7.14g	21% 7.94g	38g per day for Men 19-50 years
Protein	16.3% 9.13g	19.3% 10.8g	56g per day for Men 19-50 years

Vitamins

	Baked Red Potatoes	Steamed Taro Leaves	Recommended Dietary Allowance
Vitamin A	0.44% 3.97μg	93% 841μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	24% 0.29mg	46% 0.55mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.3% 0.2mg	116% 1.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	39.6% 6.33mg	31.4% 5.03mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	27% 1.35mg	3.5% 0.17mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	64.7% 0.84mg	22% 0.29mg	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	26.8% 107μg	47.6% 191μg	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	55.6% 50mg	157% 141mg	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	2.1% 0.32mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	9.26% 11μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Red Potatoes	Steamed Taro Leaves	Recommended Dietary Allowance
Calcium	3.57% 35.7mg	34% 341mg	1000mg per day for Men 19-50 years
Copper	76.7% 0.69mg	61.7% 0.56mg	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	34.7% 2.78mg	58.5% 4.7mg	8mg per day for Men 19-50 years
Magnesium	26.5% 111mg	19% 79.4mg	420mg per day for Men 19-50 years
Manganese	30% 0.69mg	64% 1.47mg	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	41% 286mg	15.3% 107mg	700mg per day for Men 19-50 years
Potassium	63.6% 2163mg	53.7% 1826mg	3400mg per day for Men 19-50 years
Selenium	NA	6.5% 3.57μg	55μg per day for Men 19-50 years
Sodium	3.18% 47.6mg	0.53% 7.94mg	1500mg per day for Men 19-50 years
Zinc	14.4% 1.6mg	7.58% 0.83mg	11mg per day for Men 19-50 years
Water	8.22% 304g	9.9% 366g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Baked Red Potatoes vs Steamed Taro Leaves:

• Baked Whole Red Potatoes have 1.3 times more Vitamin B3, 7.8 times more Vitamin B5 and 2.9 times more Vitamin B6 than Steamed Taro Leaves.
• While Steamed Taro Leaves contain 212 times more Vitamin A, 1.9 times more Vitamin B1, 7.6 times more Vitamin B2, 1.8 times more Vitamin B9 and 2.8 times more Vitamin C than Baked Whole Red Potatoes.
• Both Baked Whole Red Potatoes as well as Steamed Taro Leaves have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Baked Red Potatoes vs Steamed Taro Leaves:

• Baked Whole Red Potatoes have 1.2 times more Copper, 1.4 times more Magnesium, 2.7 times more Phosphorus and 1.9 times more Zinc than Steamed Taro Leaves.
• While Steamed Taro Leaves contain 9.6 times more Calcium, 1.7 times more Iron and 2.1 times more Manganese than Baked Whole Red Potatoes.
• Both Baked Whole Red Potatoes and Steamed Taro Leaves have similar amounts of Potassium and Water per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Baked Whole Red Potatoes have 3.6 times more Energy and 4.9 times more Carbohydrate than Steamed Taro Leaves.
• While Steamed Taro Leaves contain 3.4 times more Omega 3 than Baked Whole Red Potatoes.
• Both Baked Whole Red Potatoes and Steamed Taro Leaves have similar amounts of Fiber and Protein per 14 oz.
• Both Baked Whole Red Potatoes as well as Steamed Taro Leaves have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 14 oz.