Comparing Nutrients in 14 ounces Taro VS Frozen Sweet Potato

Macros Ratio

	Protein	Fat	Carbs
Taro	5%	2%	93%
Frozen Sweet Potato	7%	2%	91%

Macro Nutrients

	Taro	Frozen Sweet Potato	Recommended Dietary Allowance
Energy	15.3% 445kcal	13% 381kcal	2900kcal per day for Men 19-50 years
Fat	0.82% 0.79g	0.74% 0.71g	97g per day for Men 19-50 years
Saturated Fat	0.51% 0.16g	0.48% 0.15g	32g per day for Men 19-50 years
Omega 3	6.2% 0.099g	3.22% 0.052g	1.6g per day for Men 19-50 years
Omega 6	1.35% 0.23g	1.56% 0.27g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	80.8% 105g	68% 88g	130g per day for Men 19-50 years
Sugars	2.2% 1.6g	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	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	43% 16.3g	17.8% 6.75g	38g per day for Men 19-50 years
Protein	10.6% 5.95g	12% 6.8g	56g per day for Men 19-50 years

Vitamins

	Taro	Frozen Sweet Potato	Recommended Dietary Allowance
Vitamin A	1.76% 16μg	228% 2056μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	31.4% 0.38mg	22% 0.27mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.63% 0.099mg	15.6% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15% 2.4mg	15% 2.37mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	24% 1.2mg	41% 2.04mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	86.4% 1.12mg	54% 0.7mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	19.7% 5.9μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	22% 87.3μg	21% 83.3μg	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	20% 18mg	58.7% 52.8mg	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	63% 9.45mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.3% 3.97μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Taro	Frozen Sweet Potato	Recommended Dietary Allowance
Calcium	17% 171mg	14.7% 147mg	1000mg per day for Men 19-50 years
Copper	76% 0.68mg	78% 0.7mg	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	27.3% 2.2mg	26.3% 2.1mg	8mg per day for Men 19-50 years
Magnesium	31% 131mg	20.8% 87.3mg	420mg per day for Men 19-50 years
Manganese	66% 1.52mg	115% 2.64mg	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	47.6% 333mg	25.5% 179mg	700mg per day for Men 19-50 years
Potassium	69% 2346mg	42.6% 1449mg	3400mg per day for Men 19-50 years
Selenium	5.05% 2.78μg	4.33% 2.4μg	55μg per day for Men 19-50 years
Sodium	2.9% 43.7mg	1.6% 24mg	1500mg per day for Men 19-50 years
Zinc	8.3% 0.91mg	11% 1.23mg	11mg per day for Men 19-50 years
Water	7.58% 280g	8.03% 297g	3700g per day for Men 19-50 years

Nutrient Comparison: Taro VS Frozen Sweet Potato per 14 oz

Compare the macro and micronutrient content in 14 oz of Taro versus 14 oz of Frozen Sweet Potato to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Taro vs Frozen Sweet Potato:

• 14 ounces of Taro have 1.4 times more Vitamin B1 and 1.6 times more Vitamin B6 than Frozen Sweet Potato.
• While 14 oz of Frozen Sweet Potato, Unprepared contain 129.5 times more Vitamin A, 2 times more Vitamin B2, 1.7 times more Vitamin B5 and 3 times more Vitamin C than Raw Taro.
• Both Taro and Frozen Sweet Potato provide similar amounts of Vitamin B3 and Vitamin B9 per 14 ounces.
• 14 ounces of Taro have insufficient amounts of Vitamin A and Vitamin B2
• Both Raw Taro as well as Frozen Sweet Potato, Unprepared have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Taro vs Frozen Sweet Potato:

• 14 ounces of Taro have 1.5 times more Magnesium, 1.9 times more Phosphorus and 1.6 times more Potassium than Frozen Sweet Potato.
• While 14 oz of Frozen Sweet Potato, Unprepared contain 1.7 times more Manganese and 1.3 times more Zinc than Raw Taro.
• Both Taro and Frozen Sweet Potato contain similar levels of Calcium, Copper and Iron per 14 ounces.
• Both Raw Taro as well as Frozen Sweet Potato, Unprepared lack sufficient amounts of Selenium in 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Taro have 2.4 times more Fiber than Frozen Sweet Potato.
• Both Taro and Frozen Sweet Potato offer comparable quantities of Energy, Carbohydrate and Protein per 14 ounces.
• Both Raw Taro as well as Frozen Sweet Potato, Unprepared provide inadequate amounts of Omega 3 and Omega 6 in 14 ounces.