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

Macros Ratio

	Protein	Fat	Carbs
Boiled Sweet Potato no Skin	7%	2%	91%
Taro Leaves	37%	12%	51%

Macro Nutrients

	Boiled Sweet Potato no Skin	Taro Leaves	Recommended Dietary Allowance
Energy	26.2% 760kcal	14.5% 420kcal	2900kcal per day for Men 19-50 years
Fat	1.44% 1.4g	7.63% 7.4g	97g per day for Men 19-50 years
Saturated Fat	0.97% 0.31g	4.7% 1.5g	32g per day for Men 19-50 years
Omega 3	0% 0g	58% 0.93g	1.6g per day for Men 19-50 years
Omega 6	3.6% 0.61g	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	136% 177g	51.5% 67g	130g per day for Men 19-50 years
Sugars	79% 57.4g	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	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	97% 37g	38g per day for Men 19-50 years
Protein	24.5% 13.7g	89% 49.8g	56g per day for Men 19-50 years

Vitamins

	Boiled Sweet Potato no Skin	Taro Leaves	Recommended Dietary Allowance
Vitamin A	874% 7870μg	268% 2410μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	46.7% 0.56mg	174% 2.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	36% 0.47mg	351% 4.56mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	33.6% 5.38mg	95% 15mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	116% 5.8mg	16.8% 0.84mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	127% 1.65mg	112% 1.46mg	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	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	142% 128mg	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	62.7% 9.4mg	135% 20mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	17.5% 21μg	905% 1086μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Sweet Potato no Skin	Taro Leaves	Recommended Dietary Allowance
Calcium	27% 270mg	107% 1070mg	1000mg per day for Men 19-50 years
Copper	104% 0.94mg	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	90% 7.2mg	281% 22.5mg	8mg per day for Men 19-50 years
Magnesium	43% 180mg	107% 450mg	420mg per day for Men 19-50 years
Manganese	116% 2.66mg	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	45.7% 320mg	85.7% 600mg	700mg per day for Men 19-50 years
Potassium	67.6% 2300mg	191% 6480mg	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	2% 30mg	1500mg per day for Men 19-50 years
Zinc	18% 2mg	37.3% 4.1mg	11mg per day for Men 19-50 years
Water	21.7% 801g	23% 857g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 1 kg of Boiled Sweet Potato no Skin 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 Boiled Sweet Potato no Skin vs Taro Leaves:

• 1 kilogram of Boiled Sweet Potato no Skin has 3.3 times more Vitamin A and 6.9 times more Vitamin B5 than Taro Leaves.
• While 1 kg of Raw Taro Leaves contains 3.7 times more Vitamin B1, 9.7 times more Vitamin B2, 2.8 times more Vitamin B3, 21 times more Vitamin B9, 4.1 times more Vitamin C, 2.1 times more Vitamin E and 51.7 times more Vitamin K than Boiled Sweet Potato without Skin.
• Both Boiled Sweet Potato no Skin and Taro Leaves provide similar amounts of Vitamin B6 per one kilogram.
• 1 kilogram of Boiled Sweet Potato no Skin have insufficient amounts of Vitamin B9 and Vitamin K
• 1 kilogram of Taro Leaves have insufficient amounts of Vitamin B5
• Both Boiled Sweet Potato without Skin as well as Raw Taro Leaves have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

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

• 1 kg of Raw Taro Leaves contains 4 times more Calcium, 2.9 times more Copper, 3.1 times more Iron, 2.5 times more Magnesium, 2.7 times more Manganese, 1.9 times more Phosphorus, 2.8 times more Potassium and 2.1 times more Zinc than Boiled Sweet Potato without Skin.
• Both Boiled Sweet Potato no Skin and Taro Leaves contain similar levels of Water per one kilogram.
• 1 kilogram of Boiled Sweet Potato no Skin lack sufficient amounts of Zinc
• Both Boiled Sweet Potato without Skin as well as Raw Taro Leaves lack sufficient amounts of Selenium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Boiled Sweet Potato no Skin has 1.8 times more Energy, 2.6 times more Carbohydrate and 1.9 times more Sugars than Taro Leaves.
• While 1 kg of Raw Taro Leaves contains more Omega 3, 1.5 times more Fiber and 3.6 times more Protein than Boiled Sweet Potato without Skin.
• 1 kilogram of Boiled Sweet Potato no Skin provide inadequate amounts of Omega 3
• 1 kilogram of Taro Leaves provide inadequate amounts of Energy
• Both Boiled Sweet Potato without Skin as well as Raw Taro Leaves provide inadequate amounts of Omega 6 in one kilogram.