Comparing Nutrients in 1 kilogram Frozen Sweet Potato VS Taro Leaves

Macros Ratio

	Protein	Fat	Carbs
Frozen Sweet Potato	7%	2%	91%
Taro Leaves	37%	12%	51%

Macro Nutrients

	Frozen Sweet Potato	Taro Leaves	Recommended Dietary Allowance
Energy	33% 960kcal	14.5% 420kcal	2900kcal per day for Men 19-50 years
Fat	1.86% 1.8g	7.63% 7.4g	97g per day for Men 19-50 years
Saturated Fat	1.2% 0.39g	4.7% 1.5g	32g per day for Men 19-50 years
Omega 3	8.13% 0.13g	58% 0.93g	1.6g per day for Men 19-50 years
Omega 6	3.94% 0.67g	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	171% 222g	51.5% 67g	130g per day for Men 19-50 years
Sugars	NA	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	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	44.7% 17g	97% 37g	38g per day for Men 19-50 years
Protein	30.5% 17g	89% 49.8g	56g per day for Men 19-50 years

Vitamins

	Frozen Sweet Potato	Taro Leaves	Recommended Dietary Allowance
Vitamin A	576% 5180μg	268% 2410μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	56% 0.67mg	174% 2.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	39.2% 0.51mg	351% 4.56mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	37.3% 5.97mg	95% 15mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	103% 5.15mg	16.8% 0.84mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	136% 1.77mg	112% 1.46mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	49.7% 15μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	52.5% 210μg	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	148% 133mg	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	NA	135% 20mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	905% 1086μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Sweet Potato	Taro Leaves	Recommended Dietary Allowance
Calcium	37% 370mg	107% 1070mg	1000mg per day for Men 19-50 years
Copper	197% 1.77mg	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	66.3% 5.3mg	281% 22.5mg	8mg per day for Men 19-50 years
Magnesium	52.4% 220mg	107% 450mg	420mg per day for Men 19-50 years
Manganese	289% 6.65mg	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	64.3% 450mg	85.7% 600mg	700mg per day for Men 19-50 years
Potassium	107% 3650mg	191% 6480mg	3400mg per day for Men 19-50 years
Selenium	11% 6μg	16.4% 9μg	55μg per day for Men 19-50 years
Sodium	4% 60mg	2% 30mg	1500mg per day for Men 19-50 years
Zinc	28% 3.1mg	37.3% 4.1mg	11mg per day for Men 19-50 years
Water	20.2% 749g	23% 857g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 1 kg of Frozen Sweet Potato 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 Frozen Sweet Potato vs Taro Leaves:

• 1 kilogram of Frozen Sweet Potato has 2.1 times more Vitamin A, 6.1 times more Vitamin B5 and 1.2 times more Vitamin B6 than Taro Leaves.
• While 1 kg of Raw Taro Leaves contains 3.1 times more Vitamin B1, 8.9 times more Vitamin B2, 2.5 times more Vitamin B3, 6 times more Vitamin B9 and 3.9 times more Vitamin C than Frozen Sweet Potato, Unprepared.
• 1 kilogram of Taro Leaves have insufficient amounts of Vitamin B5
• Both Frozen Sweet Potato, Unprepared as well as Raw Taro Leaves have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

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

• 1 kg of Raw Taro Leaves contains 2.9 times more Calcium, 1.5 times more Copper, 4.2 times more Iron, 2 times more Magnesium, 1.3 times more Phosphorus, 1.8 times more Potassium and 1.3 times more Zinc than Frozen Sweet Potato, Unprepared.
• Both Frozen Sweet Potato and Taro Leaves contain similar levels of Manganese and Water per one kilogram.
• Both Frozen Sweet Potato, Unprepared as well as Raw Taro Leaves lack sufficient amounts of Selenium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Frozen Sweet Potato has 2.3 times more Energy and 3.3 times more Carbohydrate than Taro Leaves.
• While 1 kg of Raw Taro Leaves contains 7.2 times more Omega 3, 2.2 times more Fiber and 2.9 times more Protein than Frozen Sweet Potato, Unprepared.
• 1 kilogram of Frozen Sweet Potato provide inadequate amounts of Omega 3
• 1 kilogram of Taro Leaves provide inadequate amounts of Energy
• Both Frozen Sweet Potato, Unprepared as well as Raw Taro Leaves provide inadequate amounts of Omega 6 in one kilogram.