Comparing Nutrients in 1 kilogram Boiled Sweet Potato no Skin VS Cooked Taro

Macros Ratio

	Protein	Fat	Carbs
Boiled Sweet Potato no Skin	7%	2%	91%
Cooked Taro	1%	1%	98%

Macro Nutrients

	Boiled Sweet Potato no Skin	Cooked Taro	Recommended Dietary Allowance
Energy	26.2% 760kcal	49% 1420kcal	2900kcal per day for Men 19-50 years
Fat	1.44% 1.4g	1.13% 1.1g	97g per day for Men 19-50 years
Saturated Fat	0.97% 0.31g	0.72% 0.23g	32g per day for Men 19-50 years
Omega 3	0% 0g	8.75% 0.14g	1.6g per day for Men 19-50 years
Omega 6	3.6% 0.61g	1.9% 0.32g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	136% 177g	266% 346g	130g per day for Men 19-50 years
Sugars	79% 57.4g	6.76% 4.9g	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	5.93% 4.3g	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	% 5.4g	NA	g per day for Men 19-50 years
Sucrose	% 14.3g	NA	g per day for Men 19-50 years
Fiber	65.8% 25g	134% 51g	38g per day for Men 19-50 years
Protein	24.5% 13.7g	9.3% 5.2g	56g per day for Men 19-50 years

Vitamins

	Boiled Sweet Potato no Skin	Cooked Taro	Recommended Dietary Allowance
Vitamin A	874% 7870μg	4.44% 40μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	46.7% 0.56mg	89% 1.07mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	36% 0.47mg	21.5% 0.28mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	33.6% 5.38mg	32% 5.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	116% 5.8mg	67% 3.36mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	127% 1.65mg	255% 3.3mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	46% 14μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	15% 60μg	47.5% 190μg	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	142% 128mg	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	62.7% 9.4mg	195% 29.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	17.5% 21μg	10% 12μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Sweet Potato no Skin	Cooked Taro	Recommended Dietary Allowance
Calcium	27% 270mg	18% 180mg	1000mg per day for Men 19-50 years
Copper	104% 0.94mg	223% 2mg	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	90% 7.2mg	90% 7.2mg	8mg per day for Men 19-50 years
Magnesium	43% 180mg	71.4% 300mg	420mg per day for Men 19-50 years
Manganese	116% 2.66mg	195% 4.5mg	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	45.7% 320mg	109% 760mg	700mg per day for Men 19-50 years
Potassium	67.6% 2300mg	142% 4840mg	3400mg per day for Men 19-50 years
Selenium	3.64% 2μg	16.4% 9μg	55μg per day for Men 19-50 years
Sodium	18% 270mg	10% 150mg	1500mg per day for Men 19-50 years
Zinc	18% 2mg	24.5% 2.7mg	11mg per day for Men 19-50 years
Water	21.7% 801g	17.2% 638g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Sweet Potato no Skin VS Cooked Taro per 1 kg

Compare the macro and micronutrient content in 1 kg of Boiled Sweet Potato no Skin versus 1 kg of Cooked Taro to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Boiled Sweet Potato no Skin vs Cooked Taro:

• 1 kilogram of Boiled Sweet Potato no Skin has 196.8 times more Vitamin A, 1.7 times more Vitamin B2, 1.7 times more Vitamin B5 and 2.6 times more Vitamin C than Cooked Taro.
• While 1 kg of Cooked Taro no Salt contains 1.9 times more Vitamin B1, 2 times more Vitamin B6, 3.2 times more Vitamin B9 and 3.1 times more Vitamin E than Boiled Sweet Potato without Skin.
• Both Boiled Sweet Potato no Skin and Cooked Taro provide similar amounts of Vitamin B3 per one kilogram.
• 1 kilogram of Boiled Sweet Potato no Skin have insufficient amounts of Vitamin B9
• 1 kilogram of Cooked Taro have insufficient amounts of Vitamin A
• Both Boiled Sweet Potato without Skin as well as Cooked Taro no Salt have insufficient amounts of Vitamin B12, Vitamin D and Vitamin K in one kilogram.

Comparing minerals per 1 kilogram for Boiled Sweet Potato no Skin vs Cooked Taro:

• 1 kilogram of Boiled Sweet Potato no Skin has 1.5 times more Calcium and 1.3 times more Water than Cooked Taro.
• While 1 kg of Cooked Taro no Salt contains 2.1 times more Copper, 1.7 times more Magnesium, 1.7 times more Manganese, 2.4 times more Phosphorus, 2.1 times more Potassium and 1.4 times more Zinc than Boiled Sweet Potato without Skin.
• Both Boiled Sweet Potato no Skin and Cooked Taro contain similar levels of Iron per one kilogram.
• 1 kilogram of Boiled Sweet Potato no Skin lack sufficient amounts of Zinc
• 1 kilogram of Cooked Taro lack sufficient amounts of Calcium
• Both Boiled Sweet Potato without Skin as well as Cooked Taro no Salt lack sufficient amounts of Selenium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Boiled Sweet Potato no Skin has 11.7 times more Sugars and 2.6 times more Protein than Cooked Taro.
• While 1 kg of Cooked Taro no Salt contains 1.9 times more Energy, 2 times more Carbohydrate and 2 times more Fiber than Boiled Sweet Potato without Skin.
• 1 kilogram of Cooked Taro provide inadequate amounts of Protein
• Both Boiled Sweet Potato without Skin as well as Cooked Taro no Salt provide inadequate amounts of Omega 3 and Omega 6 in one kilogram.