Comparing Nutrients in 1 kilogram Baked Frozen Sweet Potato VS Steamed Taro Leaves

Macros Ratio

	Protein	Fat	Carbs
Baked Frozen Sweet Potato	7%	1%	92%
Steamed Taro Leaves	35%	12%	53%

Macro Nutrients

	Baked Frozen Sweet Potato	Steamed Taro Leaves	Recommended Dietary Allowance
Energy	34.5% 1000kcal	8.28% 240kcal	2900kcal per day for Men 19-50 years
Fat	1.24% 1.2g	4.23% 4.1g	97g per day for Men 19-50 years
Saturated Fat	0.78% 0.25g	2.6% 0.83g	32g per day for Men 19-50 years
Omega 3	4.38% 0.07g	32% 0.51g	1.6g per day for Men 19-50 years
Omega 6	2.47% 0.42g	6.9% 1.17g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	180% 234g	31% 40g	130g per day for Men 19-50 years
Sugars	126% 92g	NA	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	47.4% 18g	52.6% 20g	38g per day for Men 19-50 years
Protein	30.5% 17g	48.6% 27g	56g per day for Men 19-50 years

Vitamins

	Baked Frozen Sweet Potato	Steamed Taro Leaves	Recommended Dietary Allowance
Vitamin A	1159% 10430μg	236% 2120μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	55% 0.66mg	116% 1.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	43% 0.56mg	292% 3.8mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	34.7% 5.55mg	79% 12.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	112% 5.6mg	8.8% 0.44mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	143% 1.86mg	55.4% 0.72mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	52% 15.6μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	55% 220μg	120% 480μg	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	101% 91mg	394% 355mg	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	51.3% 7.7mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	21% 25μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Frozen Sweet Potato	Steamed Taro Leaves	Recommended Dietary Allowance
Calcium	35% 350mg	86% 860mg	1000mg per day for Men 19-50 years
Copper	203% 1.83mg	156% 1.4mg	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	67.5% 5.4mg	148% 12mg	8mg per day for Men 19-50 years
Magnesium	50% 210mg	47.6% 200mg	420mg per day for Men 19-50 years
Manganese	289% 6.65mg	161% 3.7mg	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	63% 440mg	38.6% 270mg	700mg per day for Men 19-50 years
Potassium	111% 3770mg	135% 4600mg	3400mg per day for Men 19-50 years
Selenium	11% 6μg	16.4% 9μg	55μg per day for Men 19-50 years
Sodium	5.33% 80mg	1.33% 20mg	1500mg per day for Men 19-50 years
Zinc	27.3% 3mg	19% 2.1mg	11mg per day for Men 19-50 years
Water	20% 737g	25% 922g	3700g per day for Men 19-50 years

Nutrient Comparison: Baked Frozen Sweet Potato VS Steamed Taro Leaves per 1 kg

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

Lets compare vitamin content per 1 kilogram of Baked Frozen Sweet Potato vs Steamed Taro Leaves:

• 1 kilogram of Baked Frozen Sweet Potato has 4.9 times more Vitamin A, 12.7 times more Vitamin B5 and 2.6 times more Vitamin B6 than Steamed Taro Leaves.
• While 1 kg of Steamed Taro Leaves contains 2.1 times more Vitamin B1, 6.8 times more Vitamin B2, 2.3 times more Vitamin B3, 2.2 times more Vitamin B9 and 3.9 times more Vitamin C than Baked Frozen Sweet Potato no Salt.
• 1 kilogram of Steamed Taro Leaves have insufficient amounts of Vitamin B5
• Both Baked Frozen Sweet Potato no Salt as well as Steamed Taro Leaves have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Baked Frozen Sweet Potato vs Steamed Taro Leaves:

• 1 kilogram of Baked Frozen Sweet Potato has 1.3 times more Copper, 1.8 times more Manganese, 1.6 times more Phosphorus and 1.4 times more Zinc than Steamed Taro Leaves.
• While 1 kg of Steamed Taro Leaves contains 2.5 times more Calcium, 2.2 times more Iron and 1.3 times more Water than Baked Frozen Sweet Potato no Salt.
• Both Baked Frozen Sweet Potato and Steamed Taro Leaves contain similar levels of Magnesium and Potassium per one kilogram.
• 1 kilogram of Steamed Taro Leaves lack sufficient amounts of Zinc
• Both Baked Frozen Sweet Potato no Salt as well as Steamed Taro Leaves lack sufficient amounts of Selenium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Baked Frozen Sweet Potato has 4.2 times more Energy and 5.8 times more Carbohydrate than Steamed Taro Leaves.
• While 1 kg of Steamed Taro Leaves contains 7.3 times more Omega 3 and 1.6 times more Protein than Baked Frozen Sweet Potato no Salt.
• Both Baked Frozen Sweet Potato and Steamed Taro Leaves offer comparable quantities of Fiber per one kilogram.
• 1 kilogram of Baked Frozen Sweet Potato provide inadequate amounts of Omega 3
• 1 kilogram of Steamed Taro Leaves provide inadequate amounts of Energy
• Both Baked Frozen Sweet Potato no Salt as well as Steamed Taro Leaves provide inadequate amounts of Omega 6 in one kilogram.