Comparing Nutrients in 1 kilogram Canned Mashed Sweet Potato VS Taro Leaves

Macros Ratio

	Protein	Fat	Carbs
Canned Mashed Sweet Potato	8%	2%	90%
Taro Leaves	37%	12%	51%

Macro Nutrients

	Canned Mashed Sweet Potato	Taro Leaves	Recommended Dietary Allowance
Energy	35% 1010kcal	14.5% 420kcal	2900kcal per day for Men 19-50 years
Fat	2.06% 2g	7.63% 7.4g	97g per day for Men 19-50 years
Saturated Fat	1.3% 0.41g	4.7% 1.5g	32g per day for Men 19-50 years
Omega 3	8.13% 0.13g	58% 0.93g	1.6g per day for Men 19-50 years
Omega 6	4.18% 0.71g	12.6% 2.14g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	178% 232g	51.5% 67g	130g per day for Men 19-50 years
Sugars	75% 54.5g	41.5% 30g	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	44.7% 17g	97% 37g	38g per day for Men 19-50 years
Protein	35.4% 20g	89% 49.8g	56g per day for Men 19-50 years

Vitamins

	Canned Mashed Sweet Potato	Taro Leaves	Recommended Dietary Allowance
Vitamin A	483% 4350μg	268% 2410μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	22.5% 0.27mg	174% 2.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	69.2% 0.9mg	351% 4.56mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	59.7% 9.55mg	95% 15mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	102% 5.12mg	16.8% 0.84mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	181% 2.35mg	112% 1.46mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	65.7% 19.7μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	27.5% 110μg	315% 1260μg	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	57.8% 52mg	578% 520mg	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	72.7% 11mg	135% 20mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	20% 24μg	905% 1086μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Mashed Sweet Potato	Taro Leaves	Recommended Dietary Allowance
Calcium	30% 300mg	107% 1070mg	1000mg per day for Men 19-50 years
Copper	309% 2.78mg	300% 2.7mg	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	166% 13.3mg	281% 22.5mg	8mg per day for Men 19-50 years
Magnesium	57% 240mg	107% 450mg	420mg per day for Men 19-50 years
Manganese	430% 9.9mg	310% 7.14mg	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	74.3% 520mg	85.7% 600mg	700mg per day for Men 19-50 years
Potassium	61.8% 2100mg	191% 6480mg	3400mg per day for Men 19-50 years
Selenium	14.5% 8μg	16.4% 9μg	55μg per day for Men 19-50 years
Sodium	50% 750mg	2% 30mg	1500mg per day for Men 19-50 years
Zinc	19% 2.1mg	37.3% 4.1mg	11mg per day for Men 19-50 years
Water	20% 739g	23% 857g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Mashed Sweet Potato VS Taro Leaves per 1 kg

Compare the macro and micronutrient content in 1 kg of Canned Mashed Sweet Potato versus 1 kg of Taro Leaves to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Canned Mashed Sweet Potato vs Taro Leaves:

• 1 kilogram of Canned Mashed Sweet Potato has 1.8 times more Vitamin A, 6.1 times more Vitamin B5 and 1.6 times more Vitamin B6 than Taro Leaves.
• While 1 kg of Raw Taro Leaves contains 7.7 times more Vitamin B1, 5.1 times more Vitamin B2, 1.6 times more Vitamin B3, 11.5 times more Vitamin B9, 10 times more Vitamin C, 1.9 times more Vitamin E and 45.3 times more Vitamin K than Canned Mashed Sweet Potato.
• 1 kilogram of Taro Leaves have insufficient amounts of Vitamin B5
• Both Canned Mashed Sweet Potato as well as Raw Taro Leaves have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Canned Mashed Sweet Potato vs Taro Leaves:

• 1 kilogram of Canned Mashed Sweet Potato has 1.4 times more Manganese and 25 times more Sodium than Taro Leaves.
• While 1 kg of Raw Taro Leaves contains 3.6 times more Calcium, 1.7 times more Iron, 1.9 times more Magnesium, 3.1 times more Potassium and 2 times more Zinc than Canned Mashed Sweet Potato.
• Both Canned Mashed Sweet Potato and Taro Leaves contain similar levels of Copper and Phosphorus per one kilogram.
• 1 kilogram of Canned Mashed Sweet Potato lack sufficient amounts of Zinc
• Both Canned Mashed Sweet Potato as well as Raw Taro Leaves lack sufficient amounts of Selenium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Canned Mashed Sweet Potato has 2.4 times more Energy, 3.5 times more Carbohydrate and 1.8 times more Sugars than Taro Leaves.
• While 1 kg of Raw Taro Leaves contains 7.2 times more Omega 3, 2.2 times more Fiber and 2.5 times more Protein than Canned Mashed Sweet Potato.
• 1 kilogram of Canned Mashed Sweet Potato provide inadequate amounts of Omega 3
• 1 kilogram of Taro Leaves provide inadequate amounts of Energy
• Both Canned Mashed Sweet Potato as well as Raw Taro Leaves provide inadequate amounts of Omega 6 in one kilogram.