Comparing Nutrients in 1 kilogram Frozen Sweet Potato VS Taro Shoots

Macros Ratio

	Protein	Fat	Carbs
Frozen Sweet Potato	7%	2%	91%
Taro Shoots	27%	6%	67%

Macro Nutrients

	Frozen Sweet Potato	Taro Shoots	Recommended Dietary Allowance
Energy	33% 960kcal	3.8% 110kcal	2900kcal per day for Men 19-50 years
Fat	1.86% 1.8g	0.93% 0.9g	97g per day for Men 19-50 years
Saturated Fat	1.2% 0.39g	0.56% 0.18g	32g per day for Men 19-50 years
Omega 3	8.13% 0.13g	6.88% 0.11g	1.6g per day for Men 19-50 years
Omega 6	3.94% 0.67g	1.53% 0.26g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	171% 222g	18% 23g	130g per day for Men 19-50 years
Sugars	NA	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	44.7% 17g	NA	38g per day for Men 19-50 years
Protein	30.5% 17g	16.4% 9.2g	56g per day for Men 19-50 years

Vitamins

	Frozen Sweet Potato	Taro Shoots	Recommended Dietary Allowance
Vitamin A	576% 5180μg	3.33% 30μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	56% 0.67mg	33.3% 0.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	39.2% 0.51mg	38.5% 0.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	37.3% 5.97mg	50% 8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	103% 5.15mg	15% 0.75mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	136% 1.77mg	85.4% 1.1mg	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	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	148% 133mg	233% 210mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Sweet Potato	Taro Shoots	Recommended Dietary Allowance
Calcium	37% 370mg	12% 120mg	1000mg per day for Men 19-50 years
Copper	197% 1.77mg	98% 0.88mg	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	75% 6mg	8mg per day for Men 19-50 years
Magnesium	52.4% 220mg	19% 80mg	420mg per day for Men 19-50 years
Manganese	289% 6.65mg	53% 1.22mg	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	40% 280mg	700mg per day for Men 19-50 years
Potassium	107% 3650mg	98% 3320mg	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	0.67% 10mg	1500mg per day for Men 19-50 years
Zinc	28% 3.1mg	46.4% 5.1mg	11mg per day for Men 19-50 years
Water	20.2% 749g	26% 958g	3700g per day for Men 19-50 years

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

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

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

• 1 kilogram of Frozen Sweet Potato has 172.7 times more Vitamin A, 1.7 times more Vitamin B1, 6.9 times more Vitamin B5, 1.6 times more Vitamin B6 and 7 times more Vitamin B9 than Taro Shoots.
• While 1 kg of Raw Taro Shoots contains 1.3 times more Vitamin B3 and 1.6 times more Vitamin C than Frozen Sweet Potato, Unprepared.
• Both Frozen Sweet Potato and Taro Shoots provide similar amounts of Vitamin B2 per one kilogram.
• 1 kilogram of Taro Shoots have insufficient amounts of Vitamin A, Vitamin B5 and Vitamin B9
• Both Frozen Sweet Potato, Unprepared as well as Raw Taro Shoots have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

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

• 1 kilogram of Frozen Sweet Potato has 3.1 times more Calcium, 2 times more Copper, 2.8 times more Magnesium, 5.5 times more Manganese and 1.6 times more Phosphorus than Taro Shoots.
• While 1 kg of Raw Taro Shoots contains 1.6 times more Zinc and 1.3 times more Water than Frozen Sweet Potato, Unprepared.
• Both Frozen Sweet Potato and Taro Shoots contain similar levels of Iron and Potassium per one kilogram.
• 1 kilogram of Taro Shoots lack sufficient amounts of Calcium and Magnesium
• Both Frozen Sweet Potato, Unprepared as well as Raw Taro Shoots lack sufficient amounts of Selenium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Frozen Sweet Potato has 8.7 times more Energy, 9.6 times more Carbohydrate and 1.9 times more Protein than Taro Shoots.
• 1 kilogram of Taro Shoots provide inadequate amounts of Energy, Carbohydrate and Protein
• Both Frozen Sweet Potato, Unprepared as well as Raw Taro Shoots provide inadequate amounts of Omega 3 and Omega 6 in one kilogram.