Comparing Nutrients in 14 ounces Cooked Taro VS Baked Red Potatoes

Macros Ratio

	Protein	Fat	Carbs
Cooked Taro	1%	1%	98%
Baked Red Potatoes	10%	2%	88%

Macro Nutrients

	Cooked Taro	Baked Red Potatoes	Recommended Dietary Allowance
Energy	19.4% 564kcal	12% 345kcal	2900kcal per day for Men 19-50 years
Fat	0.45% 0.44g	0.61% 0.6g	97g per day for Men 19-50 years
Saturated Fat	0.29% 0.091g	0.5% 0.16g	32g per day for Men 19-50 years
Omega 3	3.47% 0.056g	3.72% 0.06g	1.6g per day for Men 19-50 years
Omega 6	0.75% 0.13g	1.14% 0.19g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	106% 137g	60% 77.8g	130g per day for Men 19-50 years
Sugars	2.7% 1.94g	7.83% 5.68g	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	2.4% 1.75g	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	% 2.2g	g per day for Men 19-50 years
Sucrose	NA	% 1.8g	g per day for Men 19-50 years
Fiber	53.3% 20.2g	19% 7.14g	38g per day for Men 19-50 years
Protein	3.7% 2.06g	16.3% 9.13g	56g per day for Men 19-50 years

Vitamins

	Cooked Taro	Baked Red Potatoes	Recommended Dietary Allowance
Vitamin A	1.76% 16μg	0.44% 3.97μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	35.4% 0.42mg	24% 0.29mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.55% 0.11mg	15.3% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12.7% 2.02mg	39.6% 6.33mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	26.7% 1.33mg	27% 1.35mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	101% 1.3mg	64.7% 0.84mg	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	19% 75.4μg	26.8% 107μg	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	22% 20mg	55.6% 50mg	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	77.5% 11.6mg	2.1% 0.32mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.97% 4.76μg	9.26% 11μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Taro	Baked Red Potatoes	Recommended Dietary Allowance
Calcium	7.14% 71.4mg	3.57% 35.7mg	1000mg per day for Men 19-50 years
Copper	88.6% 0.8mg	76.7% 0.69mg	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	35.7% 2.86mg	34.7% 2.78mg	8mg per day for Men 19-50 years
Magnesium	28.3% 119mg	26.5% 111mg	420mg per day for Men 19-50 years
Manganese	77.5% 1.8mg	30% 0.69mg	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	43% 302mg	41% 286mg	700mg per day for Men 19-50 years
Potassium	56.5% 1921mg	63.6% 2163mg	3400mg per day for Men 19-50 years
Selenium	6.5% 3.57μg	NA	55μg per day for Men 19-50 years
Sodium	3.97% 59.5mg	3.18% 47.6mg	1500mg per day for Men 19-50 years
Zinc	9.74% 1.07mg	14.4% 1.6mg	11mg per day for Men 19-50 years
Water	6.84% 253g	8.22% 304g	3700g per day for Men 19-50 years

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

• Cooked Taro no Salt has 1.5 times more Vitamin B1, 1.6 times more Vitamin B6 and 36.6 times more Vitamin E than Baked Whole Red Potatoes.
• While Baked Whole Red Potatoes contain 1.8 times more Vitamin B2, 3.1 times more Vitamin B3, 1.4 times more Vitamin B9, 2.5 times more Vitamin C and 2.3 times more Vitamin K than Cooked Taro no Salt.
• Both Cooked Taro no Salt and Baked Whole Red Potatoes have similar amounts of Vitamin B5 per 14 oz.
• Both Cooked Taro no Salt as well as Baked Whole Red Potatoes have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 14 oz.

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

• Cooked Taro no Salt has 2 times more Calcium, 2.6 times more Manganese and 1.3 times more Sodium than Baked Whole Red Potatoes.
• While Baked Whole Red Potatoes contain 1.5 times more Zinc than Cooked Taro no Salt.
• Both Cooked Taro no Salt and Baked Whole Red Potatoes have similar amounts of Copper, Iron, Magnesium, Phosphorus, Potassium and Water per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Cooked Taro no Salt has 1.6 times more Energy, 1.8 times more Carbohydrate and 2.8 times more Fiber than Baked Whole Red Potatoes.
• While Baked Whole Red Potatoes contain 2.9 times more Sugars and 4.4 times more Protein than Cooked Taro no Salt.
• Both Cooked Taro no Salt as well as Baked Whole Red Potatoes have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 14 oz.