Comparing Nutrients in 1 kilogram Taro Leaves VS Baked Red Potatoes

Macros Ratio

	Protein	Fat	Carbs
Taro Leaves	37%	12%	51%
Baked Red Potatoes	10%	2%	88%

Macro Nutrients

	Taro Leaves	Baked Red Potatoes	Recommended Dietary Allowance
Energy	14.5% 420kcal	30% 870kcal	2900kcal per day for Men 19-50 years
Fat	7.63% 7.4g	1.55% 1.5g	97g per day for Men 19-50 years
Saturated Fat	4.7% 1.5g	1.25% 0.4g	32g per day for Men 19-50 years
Omega 3	58% 0.93g	9.38% 0.15g	1.6g per day for Men 19-50 years
Omega 6	12.6% 2.14g	2.9% 0.49g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	51.5% 67g	151% 196g	130g per day for Men 19-50 years
Sugars	41.5% 30g	19.7% 14.3g	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	6.07% 4.4g	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	% 5.5g	g per day for Men 19-50 years
Sucrose	NA	% 4.5g	g per day for Men 19-50 years
Fiber	97% 37g	47.4% 18g	38g per day for Men 19-50 years
Protein	89% 49.8g	41% 23g	56g per day for Men 19-50 years

Vitamins

	Taro Leaves	Baked Red Potatoes	Recommended Dietary Allowance
Vitamin A	268% 2410μg	1.1% 10μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	174% 2.1mg	60% 0.72mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	351% 4.56mg	38.5% 0.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	95% 15mg	100% 16mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	16.8% 0.84mg	68.2% 3.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	112% 1.46mg	163% 2.12mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	315% 1260μg	67.5% 270μg	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	578% 520mg	140% 126mg	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	135% 20mg	5.33% 0.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	905% 1086μg	23.3% 28μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Taro Leaves	Baked Red Potatoes	Recommended Dietary Allowance
Calcium	107% 1070mg	9% 90mg	1000mg per day for Men 19-50 years
Copper	300% 2.7mg	193% 1.74mg	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	281% 22.5mg	87.5% 7mg	8mg per day for Men 19-50 years
Magnesium	107% 450mg	66.7% 280mg	420mg per day for Men 19-50 years
Manganese	310% 7.14mg	75.2% 1.73mg	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	85.7% 600mg	103% 720mg	700mg per day for Men 19-50 years
Potassium	191% 6480mg	160% 5450mg	3400mg per day for Men 19-50 years
Selenium	16.4% 9μg	NA	55μg per day for Men 19-50 years
Sodium	2% 30mg	8% 120mg	1500mg per day for Men 19-50 years
Zinc	37.3% 4.1mg	36.4% 4mg	11mg per day for Men 19-50 years
Water	23% 857g	20.7% 767g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Taro Leaves vs Baked Red Potatoes:

• Raw Taro Leaves have 241 times more Vitamin A, 2.9 times more Vitamin B1, 9.1 times more Vitamin B2, 4.7 times more Vitamin B9, 4.1 times more Vitamin C, 25.3 times more Vitamin E and 38.8 times more Vitamin K than Baked Whole Red Potatoes.
• While Baked Whole Red Potatoes contain 4.1 times more Vitamin B5 and 1.5 times more Vitamin B6 than Raw Taro Leaves.
• Both Raw Taro Leaves and Baked Whole Red Potatoes have similar amounts of Vitamin B3 per 1 kg.
• Both Raw Taro Leaves as well as Baked Whole Red Potatoes have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Taro Leaves vs Baked Red Potatoes:

• Raw Taro Leaves have 11.9 times more Calcium, 1.6 times more Copper, 3.2 times more Iron, 1.6 times more Magnesium and 4.1 times more Manganese than Baked Whole Red Potatoes.
• Both Raw Taro Leaves and Baked Whole Red Potatoes have similar amounts of Phosphorus, Potassium, Zinc and Water per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Raw Taro Leaves have 6.2 times more Omega 3, 4.4 times more Omega 6, 2.1 times more Sugars, 2.1 times more Fiber and 2.2 times more Protein than Baked Whole Red Potatoes.
• While Baked Whole Red Potatoes contain 2.1 times more Energy and 2.9 times more Carbohydrate than Raw Taro Leaves.
• Both Raw Taro Leaves as well as Baked Whole Red Potatoes have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 1 kg.