Comparing Nutrients in 1 kilogram Taro Leaves VS Canned Sweet Potato, Vacuum Pack

Macros Ratio

	Protein	Fat	Carbs
Taro Leaves	37%	12%	51%
Canned Sweet Potato, Vacuum Pack	7%	2%	91%

Macro Nutrients

	Taro Leaves	Canned Sweet Potato, Vacuum Pack	Recommended Dietary Allowance
Energy	14.5% 420kcal	31.4% 910kcal	2900kcal per day for Men 19-50 years
Fat	7.63% 7.4g	2.06% 2g	97g per day for Men 19-50 years
Saturated Fat	4.7% 1.5g	1.3% 0.41g	32g per day for Men 19-50 years
Omega 3	58% 0.93g	8.13% 0.13g	1.6g per day for Men 19-50 years
Omega 6	12.6% 2.14g	4.18% 0.71g	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	162% 211g	130g per day for Men 19-50 years
Sugars	41.5% 30g	69% 50g	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	97% 37g	47.4% 18g	38g per day for Men 19-50 years
Protein	89% 49.8g	29.5% 16.5g	56g per day for Men 19-50 years

Vitamins

	Taro Leaves	Canned Sweet Potato, Vacuum Pack	Recommended Dietary Allowance
Vitamin A	268% 2410μg	443% 3990μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	174% 2.1mg	31% 0.37mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	351% 4.56mg	44% 0.57mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	95% 15mg	46.3% 7.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	16.8% 0.84mg	105% 5.23mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	112% 1.46mg	146% 1.9mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	53% 16μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	315% 1260μg	42.5% 170μg	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	293% 264mg	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	66.7% 10mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	905% 1086μg	18.3% 22μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Taro Leaves	Canned Sweet Potato, Vacuum Pack	Recommended Dietary Allowance
Calcium	107% 1070mg	22% 220mg	1000mg per day for Men 19-50 years
Copper	300% 2.7mg	154% 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	281% 22.5mg	111% 8.9mg	8mg per day for Men 19-50 years
Magnesium	107% 450mg	52.4% 220mg	420mg per day for Men 19-50 years
Manganese	310% 7.14mg	198% 4.55mg	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	70% 490mg	700mg per day for Men 19-50 years
Potassium	191% 6480mg	92% 3120mg	3400mg per day for Men 19-50 years
Selenium	16.4% 9μg	12.7% 7μg	55μg per day for Men 19-50 years
Sodium	2% 30mg	35.3% 530mg	1500mg per day for Men 19-50 years
Zinc	37.3% 4.1mg	16.4% 1.8mg	11mg per day for Men 19-50 years
Water	23% 857g	20.5% 760g	3700g per day for Men 19-50 years

Nutrient Comparison: Taro Leaves VS Canned Sweet Potato, Vacuum Pack per 1 kg

Compare the macro and micronutrient content in 1 kg of Taro Leaves versus 1 kg of Canned Sweet Potato, Vacuum Pack to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Taro Leaves vs Canned Sweet Potato, Vacuum Pack:

• 1 kilogram of Taro Leaves has 5.6 times more Vitamin B1, 8 times more Vitamin B2, 2 times more Vitamin B3, 7.4 times more Vitamin B9, 2 times more Vitamin C, 2 times more Vitamin E and 49.4 times more Vitamin K than Canned Sweet Potato, Vacuum Pack.
• While 1 kg of Canned Sweet Potato, Vacuum Pack contains 1.7 times more Vitamin A, 6.2 times more Vitamin B5 and 1.3 times more Vitamin B6 than Raw Taro Leaves.
• 1 kilogram of Taro Leaves have insufficient amounts of Vitamin B5
• 1 kilogram of Canned Sweet Potato, Vacuum Pack have insufficient amounts of Vitamin K
• Both Raw Taro Leaves as well as Canned Sweet Potato, Vacuum Pack have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Taro Leaves vs Canned Sweet Potato, Vacuum Pack:

• 1 kilogram of Taro Leaves has 4.9 times more Calcium, 1.9 times more Copper, 2.5 times more Iron, 2 times more Magnesium, 1.6 times more Manganese, 1.2 times more Phosphorus, 2.1 times more Potassium and 2.3 times more Zinc than Canned Sweet Potato, Vacuum Pack.
• While 1 kg of Canned Sweet Potato, Vacuum Pack contains 17.7 times more Sodium than Raw Taro Leaves.
• Both Taro Leaves and Canned Sweet Potato, Vacuum Pack contain similar levels of Water per one kilogram.
• 1 kilogram of Canned Sweet Potato, Vacuum Pack lack sufficient amounts of Zinc
• Both Raw Taro Leaves as well as Canned Sweet Potato, Vacuum Pack lack sufficient amounts of Selenium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Taro Leaves has 7.2 times more Omega 3, 2.1 times more Fiber and 3 times more Protein than Canned Sweet Potato, Vacuum Pack.
• While 1 kg of Canned Sweet Potato, Vacuum Pack contains 2.2 times more Energy, 3.2 times more Carbohydrate and 1.7 times more Sugars than Raw Taro Leaves.
• 1 kilogram of Taro Leaves provide inadequate amounts of Energy
• 1 kilogram of Canned Sweet Potato, Vacuum Pack provide inadequate amounts of Omega 3
• Both Raw Taro Leaves as well as Canned Sweet Potato, Vacuum Pack provide inadequate amounts of Omega 6 in one kilogram.