Comparing Nutrients in 1 kilogram Taro Leaves VS Frozen Sweet Potato

Macros Ratio

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

Macro Nutrients

	Taro Leaves	Frozen Sweet Potato	Recommended Dietary Allowance
Energy	14.5% 420kcal	33% 960kcal	2900kcal per day for Men 19-50 years
Fat	7.63% 7.4g	1.86% 1.8g	97g per day for Men 19-50 years
Saturated Fat	4.7% 1.5g	1.2% 0.39g	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	3.94% 0.67g	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	171% 222g	130g per day for Men 19-50 years
Sugars	41.5% 30g	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	97% 37g	44.7% 17g	38g per day for Men 19-50 years
Protein	89% 49.8g	30.5% 17g	56g per day for Men 19-50 years

Vitamins

	Taro Leaves	Frozen Sweet Potato	Recommended Dietary Allowance
Vitamin A	268% 2410μg	576% 5180μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	174% 2.1mg	56% 0.67mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	351% 4.56mg	39.2% 0.51mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	95% 15mg	37.3% 5.97mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	16.8% 0.84mg	103% 5.15mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	112% 1.46mg	136% 1.77mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	49.7% 15μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	315% 1260μg	52.5% 210μg	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	148% 133mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	905% 1086μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Taro Leaves	Frozen Sweet Potato	Recommended Dietary Allowance
Calcium	107% 1070mg	37% 370mg	1000mg per day for Men 19-50 years
Copper	300% 2.7mg	197% 1.77mg	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	66.3% 5.3mg	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	289% 6.65mg	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	64.3% 450mg	700mg per day for Men 19-50 years
Potassium	191% 6480mg	107% 3650mg	3400mg per day for Men 19-50 years
Selenium	16.4% 9μg	11% 6μg	55μg per day for Men 19-50 years
Sodium	2% 30mg	4% 60mg	1500mg per day for Men 19-50 years
Zinc	37.3% 4.1mg	28% 3.1mg	11mg per day for Men 19-50 years
Water	23% 857g	20.2% 749g	3700g per day for Men 19-50 years

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

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

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

• 1 kilogram of Taro Leaves has 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.
• While 1 kg of Frozen Sweet Potato, Unprepared contains 2.1 times more Vitamin A and 6.1 times more Vitamin B5 than Raw Taro Leaves.
• Both Taro Leaves and Frozen Sweet Potato provide similar amounts of Vitamin B6 per one kilogram.
• 1 kilogram of Taro Leaves have insufficient amounts of Vitamin B5
• Both Raw Taro Leaves as well as Frozen Sweet Potato, Unprepared have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

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

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