Comparing Nutrients in 1 kilogram Taro Shoots VS Baked Potato Flesh

Macros Ratio

	Protein	Fat	Carbs
Taro Shoots	27%	6%	67%
Baked Potato Flesh	8%	1%	91%

Macro Nutrients

	Taro Shoots	Baked Potato Flesh	Recommended Dietary Allowance
Energy	3.8% 110kcal	32% 930kcal	2900kcal per day for Men 19-50 years
Fat	0.93% 0.9g	1.03% 1g	97g per day for Men 19-50 years
Saturated Fat	0.56% 0.18g	0.81% 0.26g	32g per day for Men 19-50 years
Omega 3	6.88% 0.11g	6.25% 0.1g	1.6g per day for Men 19-50 years
Omega 6	1.53% 0.26g	1.9% 0.32g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	18% 23g	166% 216g	130g per day for Men 19-50 years
Sugars	NA	23.4% 17g	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	NA	39.5% 15g	38g per day for Men 19-50 years
Protein	16.4% 9.2g	35% 19.6g	56g per day for Men 19-50 years

Vitamins

	Taro Shoots	Baked Potato Flesh	Recommended Dietary Allowance
Vitamin A	3.33% 30μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	33.3% 0.4mg	87.5% 1.05mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	38.5% 0.5mg	16% 0.21mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	50% 8mg	87% 14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	15% 0.75mg	111% 5.55mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	85.4% 1.1mg	232% 3mg	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	7.5% 30μg	22.5% 90μg	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	233% 210mg	142% 128mg	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	2.67% 0.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	2.5% 3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Taro Shoots	Baked Potato Flesh	Recommended Dietary Allowance
Calcium	12% 120mg	5% 50mg	1000mg per day for Men 19-50 years
Copper	98% 0.88mg	239% 2.15mg	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	75% 6mg	43.8% 3.5mg	8mg per day for Men 19-50 years
Magnesium	19% 80mg	59.5% 250mg	420mg per day for Men 19-50 years
Manganese	53% 1.22mg	70% 1.6mg	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	40% 280mg	71.4% 500mg	700mg per day for Men 19-50 years
Potassium	98% 3320mg	115% 3910mg	3400mg per day for Men 19-50 years
Selenium	16.4% 9μg	5.45% 3μg	55μg per day for Men 19-50 years
Sodium	0.67% 10mg	3.33% 50mg	1500mg per day for Men 19-50 years
Zinc	46.4% 5.1mg	26.4% 2.9mg	11mg per day for Men 19-50 years
Water	26% 958g	20.4% 754g	3700g per day for Men 19-50 years

Nutrient Comparison: Taro Shoots VS Baked Potato Flesh per 1 kg

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

Lets compare vitamin content per 1 kilogram of Taro Shoots vs Baked Potato Flesh:

• 1 kilogram of Taro Shoots has 2.4 times more Vitamin B2 and 1.6 times more Vitamin C than Baked Potato Flesh.
• While 1 kg of Baked Potatoes Flesh no Salt contains 2.6 times more Vitamin B1, 1.7 times more Vitamin B3, 7.4 times more Vitamin B5, 2.7 times more Vitamin B6 and 3 times more Vitamin B9 than Raw Taro Shoots.
• 1 kilogram of Taro Shoots have insufficient amounts of Vitamin B5 and Vitamin B9
• 1 kilogram of Baked Potato Flesh have insufficient amounts of Vitamin B2
• Both Raw Taro Shoots as well as Baked Potatoes Flesh no Salt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Taro Shoots vs Baked Potato Flesh:

• 1 kilogram of Taro Shoots has 1.7 times more Iron, 1.8 times more Zinc and 1.3 times more Water than Baked Potato Flesh.
• While 1 kg of Baked Potatoes Flesh no Salt contains 2.4 times more Copper, 3.1 times more Magnesium, 1.3 times more Manganese and 1.8 times more Phosphorus than Raw Taro Shoots.
• Both Taro Shoots and Baked Potato Flesh contain similar levels of Potassium per one kilogram.
• 1 kilogram of Taro Shoots lack sufficient amounts of Magnesium
• Both Raw Taro Shoots as well as Baked Potatoes Flesh no Salt lack sufficient amounts of Calcium and Selenium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Baked Potatoes Flesh no Salt contains 8.5 times more Energy, 9.3 times more Carbohydrate and 2.1 times more Protein than Raw Taro Shoots.
• 1 kilogram of Taro Shoots provide inadequate amounts of Energy, Carbohydrate and Protein
• Both Raw Taro Shoots as well as Baked Potatoes Flesh no Salt provide inadequate amounts of Omega 3 and Omega 6 in one kilogram.