Comparing Nutrients in 1 kilogram Canned Mashed Sweet Potato VS Taro

Macros Ratio

	Protein	Fat	Carbs
Canned Mashed Sweet Potato	8%	2%	90%
Taro	5%	2%	93%

Macro Nutrients

	Canned Mashed Sweet Potato	Taro	Recommended Dietary Allowance
Energy	35% 1010kcal	38.6% 1120kcal	2900kcal per day for Men 19-50 years
Fat	2.06% 2g	2.06% 2g	97g per day for Men 19-50 years
Saturated Fat	1.3% 0.41g	1.3% 0.41g	32g per day for Men 19-50 years
Omega 3	8.13% 0.13g	15.6% 0.25g	1.6g per day for Men 19-50 years
Omega 6	4.18% 0.71g	3.4% 0.58g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	178% 232g	204% 265g	130g per day for Men 19-50 years
Sugars	75% 54.5g	5.5% 4g	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	108% 41g	38g per day for Men 19-50 years
Protein	35.4% 20g	26.8% 15g	56g per day for Men 19-50 years

Vitamins

	Canned Mashed Sweet Potato	Taro	Recommended Dietary Allowance
Vitamin A	483% 4350μg	4.44% 40μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	22.5% 0.27mg	79% 0.95mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	69.2% 0.9mg	19.2% 0.25mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	59.7% 9.55mg	37.5% 6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	102% 5.12mg	60.6% 3.03mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	181% 2.35mg	218% 2.83mg	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	55% 220μg	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	50% 45mg	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	159% 24mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	20% 24μg	8.33% 10μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Mashed Sweet Potato	Taro	Recommended Dietary Allowance
Calcium	30% 300mg	43% 430mg	1000mg per day for Men 19-50 years
Copper	309% 2.78mg	191% 1.72mg	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	68.8% 5.5mg	8mg per day for Men 19-50 years
Magnesium	57% 240mg	78.6% 330mg	420mg per day for Men 19-50 years
Manganese	430% 9.9mg	167% 3.83mg	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	120% 840mg	700mg per day for Men 19-50 years
Potassium	61.8% 2100mg	174% 5910mg	3400mg per day for Men 19-50 years
Selenium	14.5% 8μg	12.7% 7μg	55μg per day for Men 19-50 years
Sodium	50% 750mg	7.33% 110mg	1500mg per day for Men 19-50 years
Zinc	19% 2.1mg	21% 2.3mg	11mg per day for Men 19-50 years
Water	20% 739g	19% 706g	3700g per day for Men 19-50 years

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

• Canned Mashed Sweet Potato has 108.8 times more Vitamin A, 3.6 times more Vitamin B2, 1.6 times more Vitamin B3, 1.7 times more Vitamin B5 and 2.4 times more Vitamin K than Raw Taro.
• While Raw Taro contains 3.5 times more Vitamin B1, 2 times more Vitamin B9 and 2.2 times more Vitamin E than Canned Mashed Sweet Potato.
• Both Canned Mashed Sweet Potato and Raw Taro have similar amounts of Vitamin B6 and Vitamin C per 1 kg.
• Both Canned Mashed Sweet Potato as well as Raw Taro have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

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

• Canned Mashed Sweet Potato has 1.6 times more Copper, 2.4 times more Iron, 2.6 times more Manganese and 6.8 times more Sodium than Raw Taro.
• While Raw Taro contains 1.4 times more Calcium, 1.4 times more Magnesium, 1.6 times more Phosphorus and 2.8 times more Potassium than Canned Mashed Sweet Potato.
• Both Canned Mashed Sweet Potato and Raw Taro have similar amounts of Selenium, Zinc and Water per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Canned Mashed Sweet Potato has 13.6 times more Sugars and 1.3 times more Protein than Raw Taro.
• While Raw Taro contains 1.9 times more Omega 3 and 2.4 times more Fiber than Canned Mashed Sweet Potato.
• Both Canned Mashed Sweet Potato and Raw Taro have similar amounts of Energy and Carbohydrate per 1 kg.
• Both Canned Mashed Sweet Potato as well as Raw Taro have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 kg.