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

Macros Ratio

	Protein	Fat	Carbs
Boiled Sweet Potato no Skin	7%	2%	91%
Taro	5%	2%	93%

Macro Nutrients

	Boiled Sweet Potato no Skin	Taro	Recommended Dietary Allowance
Energy	26.2% 760kcal	38.6% 1120kcal	2900kcal per day for Men 19-50 years
Fat	1.44% 1.4g	2.06% 2g	97g per day for Men 19-50 years
Saturated Fat	0.97% 0.31g	1.3% 0.41g	32g per day for Men 19-50 years
Omega 3	0% 0g	15.6% 0.25g	1.6g per day for Men 19-50 years
Omega 6	3.6% 0.61g	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	136% 177g	204% 265g	130g per day for Men 19-50 years
Sugars	79% 57.4g	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	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	108% 41g	38g per day for Men 19-50 years
Protein	24.5% 13.7g	26.8% 15g	56g per day for Men 19-50 years

Vitamins

	Boiled Sweet Potato no Skin	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	79% 0.95mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	36% 0.47mg	19.2% 0.25mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	33.6% 5.38mg	37.5% 6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	116% 5.8mg	60.6% 3.03mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	127% 1.65mg	218% 2.83mg	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	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	142% 128mg	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	62.7% 9.4mg	159% 24mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	17.5% 21μg	8.33% 10μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Sweet Potato no Skin	Taro	Recommended Dietary Allowance
Calcium	27% 270mg	43% 430mg	1000mg per day for Men 19-50 years
Copper	104% 0.94mg	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	90% 7.2mg	68.8% 5.5mg	8mg per day for Men 19-50 years
Magnesium	43% 180mg	78.6% 330mg	420mg per day for Men 19-50 years
Manganese	116% 2.66mg	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	45.7% 320mg	120% 840mg	700mg per day for Men 19-50 years
Potassium	67.6% 2300mg	174% 5910mg	3400mg per day for Men 19-50 years
Selenium	3.64% 2μg	12.7% 7μg	55μg per day for Men 19-50 years
Sodium	18% 270mg	7.33% 110mg	1500mg per day for Men 19-50 years
Zinc	18% 2mg	21% 2.3mg	11mg per day for Men 19-50 years
Water	21.7% 801g	19% 706g	3700g per day for Men 19-50 years

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

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

• 1 kilogram of Boiled Sweet Potato no Skin has 196.8 times more Vitamin A, 1.9 times more Vitamin B2, 1.9 times more Vitamin B5 and 2.8 times more Vitamin C than Taro.
• While 1 kg of Raw Taro contains 1.7 times more Vitamin B1, 1.7 times more Vitamin B6, 3.7 times more Vitamin B9 and 2.5 times more Vitamin E than Boiled Sweet Potato without Skin.
• Both Boiled Sweet Potato no Skin and 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 Taro have insufficient amounts of Vitamin A and Vitamin B2
• Both Boiled Sweet Potato without Skin as well as Raw Taro 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 Taro:

• 1 kilogram of Boiled Sweet Potato no Skin has 1.3 times more Iron than Taro.
• While 1 kg of Raw Taro contains 1.6 times more Calcium, 1.8 times more Copper, 1.8 times more Magnesium, 1.4 times more Manganese, 2.6 times more Phosphorus and 2.6 times more Potassium than Boiled Sweet Potato without Skin.
• 1 kilogram of Boiled Sweet Potato no Skin lack sufficient amounts of Zinc
• Both Boiled Sweet Potato without Skin as well as Raw Taro lack sufficient amounts of Selenium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Boiled Sweet Potato no Skin has 14.4 times more Sugars than Taro.
• While 1 kg of Raw Taro contains 1.5 times more Energy, 1.5 times more Carbohydrate and 1.6 times more Fiber than Boiled Sweet Potato without Skin.
• Both Boiled Sweet Potato no Skin and Taro offer comparable quantities of Protein per one kilogram.
• Both Boiled Sweet Potato without Skin as well as Raw Taro provide inadequate amounts of Omega 3 and Omega 6 in one kilogram.