Comparing Nutrients in 1 kilogram Baked Frozen Sweet Potato VS Cooked Taro Shoots

Macros Ratio

	Protein	Fat	Carbs
Baked Frozen Sweet Potato	7%	1%	92%
Cooked Taro Shoots	18%	4%	78%

Macro Nutrients

	Baked Frozen Sweet Potato	Cooked Taro Shoots	Recommended Dietary Allowance
Energy	34.5% 1000kcal	4.83% 140kcal	2900kcal per day for Men 19-50 years
Fat	1.24% 1.2g	0.82% 0.8g	97g per day for Men 19-50 years
Saturated Fat	0.78% 0.25g	0.5% 0.16g	32g per day for Men 19-50 years
Omega 3	4.38% 0.07g	6.25% 0.1g	1.6g per day for Men 19-50 years
Omega 6	2.47% 0.42g	1.35% 0.23g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	180% 234g	24.6% 32g	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	NA	38g per day for Men 19-50 years
Protein	30.5% 17g	13% 7.3g	56g per day for Men 19-50 years

Vitamins

	Baked Frozen Sweet Potato	Cooked Taro Shoots	Recommended Dietary Allowance
Vitamin A	1159% 10430μg	3.33% 30μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	55% 0.66mg	31.7% 0.38mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	43% 0.56mg	40.8% 0.53mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	34.7% 5.55mg	50.6% 8.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	112% 5.6mg	15% 0.76mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	143% 1.86mg	86% 1.12mg	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	7.5% 30μg	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	210% 189mg	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	Cooked Taro Shoots	Recommended Dietary Allowance
Calcium	35% 350mg	14% 140mg	1000mg per day for Men 19-50 years
Copper	203% 1.83mg	104% 0.94mg	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	51.3% 4.1mg	8mg per day for Men 19-50 years
Magnesium	50% 210mg	19% 80mg	420mg per day for Men 19-50 years
Manganese	289% 6.65mg	56.5% 1.3mg	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	37% 260mg	700mg per day for Men 19-50 years
Potassium	111% 3770mg	101% 3440mg	3400mg per day for Men 19-50 years
Selenium	11% 6μg	18% 10μg	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	49% 5.4mg	11mg per day for Men 19-50 years
Water	20% 737g	25.8% 953g	3700g per day for Men 19-50 years

Nutrient Comparison: Baked Frozen Sweet Potato VS Cooked Taro Shoots per 1 kg

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

Lets compare vitamin content per 1 kilogram of Baked Frozen Sweet Potato vs Cooked Taro Shoots:

• 1 kilogram of Baked Frozen Sweet Potato has 347.7 times more Vitamin A, 1.7 times more Vitamin B1, 7.4 times more Vitamin B5, 1.7 times more Vitamin B6 and 7.3 times more Vitamin B9 than Cooked Taro Shoots.
• While 1 kg of Cooked Taro Shoots no Salt contains 1.5 times more Vitamin B3 and 2.1 times more Vitamin C than Baked Frozen Sweet Potato no Salt.
• Both Baked Frozen Sweet Potato and Cooked Taro Shoots provide similar amounts of Vitamin B2 per one kilogram.
• 1 kilogram of Cooked Taro Shoots have insufficient amounts of Vitamin A, Vitamin B5 and Vitamin B9
• Both Baked Frozen Sweet Potato no Salt as well as Cooked Taro Shoots no Salt have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Baked Frozen Sweet Potato vs Cooked Taro Shoots:

• 1 kilogram of Baked Frozen Sweet Potato has 2.5 times more Calcium, 1.9 times more Copper, 1.3 times more Iron, 2.6 times more Magnesium, 5.1 times more Manganese and 1.7 times more Phosphorus than Cooked Taro Shoots.
• While 1 kg of Cooked Taro Shoots no Salt contains 1.8 times more Zinc and 1.3 times more Water than Baked Frozen Sweet Potato no Salt.
• Both Baked Frozen Sweet Potato and Cooked Taro Shoots contain similar levels of Potassium per one kilogram.
• 1 kilogram of Cooked Taro Shoots lack sufficient amounts of Calcium and Magnesium
• Both Baked Frozen Sweet Potato no Salt as well as Cooked Taro Shoots no Salt lack sufficient amounts of Selenium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Baked Frozen Sweet Potato has 7.1 times more Energy, 7.3 times more Carbohydrate and 2.3 times more Protein than Cooked Taro Shoots.
• 1 kilogram of Cooked Taro Shoots provide inadequate amounts of Energy and Protein
• Both Baked Frozen Sweet Potato no Salt as well as Cooked Taro Shoots no Salt provide inadequate amounts of Omega 3 and Omega 6 in one kilogram.