Comparing Nutrients in 1 kilogram Cooked Tahitian Taro VS Baked White Potatoes

Macros Ratio

	Protein	Fat	Carbs
Cooked Tahitian Taro	33%	12%	55%
Baked White Potatoes	9%	1%	90%

Macro Nutrients

	Cooked Tahitian Taro	Baked White Potatoes	Recommended Dietary Allowance
Energy	15% 440kcal	31.7% 920kcal	2900kcal per day for Men 19-50 years
Fat	7% 6.8g	1.55% 1.5g	97g per day for Men 19-50 years
Saturated Fat	4.34% 1.4g	1.25% 0.4g	32g per day for Men 19-50 years
Omega 3	53% 0.85g	9.38% 0.15g	1.6g per day for Men 19-50 years
Omega 6	11.5% 1.96g	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	52.7% 68.5g	162% 211g	130g per day for Men 19-50 years
Sugars	NA	21% 15.3g	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	4.97% 3.6g	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	% 6.3g	g per day for Men 19-50 years
Sucrose	NA	% 4g	g per day for Men 19-50 years
Fiber	NA	55.3% 21g	38g per day for Men 19-50 years
Protein	74.3% 41.6g	37.5% 21g	56g per day for Men 19-50 years

Vitamins

	Cooked Tahitian Taro	Baked White Potatoes	Recommended Dietary Allowance
Vitamin A	98% 880μg	1.1% 10μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	36.7% 0.44mg	40% 0.48mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	152% 1.98mg	33% 0.43mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	30% 4.8mg	96% 15.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	25% 1.26mg	76.6% 3.83mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	90% 1.17mg	162% 2.1mg	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	17.5% 70μg	95% 380μg	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	422% 380mg	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	NA	2.67% 0.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	22.5% 27μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Tahitian Taro	Baked White Potatoes	Recommended Dietary Allowance
Calcium	149% 1490mg	10% 100mg	1000mg per day for Men 19-50 years
Copper	84.4% 0.76mg	141% 1.27mg	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	195% 15.6mg	80% 6.4mg	8mg per day for Men 19-50 years
Magnesium	121% 510mg	64.3% 270mg	420mg per day for Men 19-50 years
Manganese	73% 1.68mg	82% 1.9mg	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	96% 670mg	107% 750mg	700mg per day for Men 19-50 years
Potassium	183% 6230mg	160% 5440mg	3400mg per day for Men 19-50 years
Selenium	14.5% 8μg	9.1% 5μg	55μg per day for Men 19-50 years
Sodium	36% 540mg	4.67% 70mg	1500mg per day for Men 19-50 years
Zinc	9.1% 1mg	32% 3.5mg	11mg per day for Men 19-50 years
Water	23.4% 865g	20.4% 754g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Cooked Tahitian Taro vs Baked White Potatoes:

• Cooked Tahitian Taro no Salt has 88 times more Vitamin A, 4.6 times more Vitamin B2 and 3 times more Vitamin C than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain 3.2 times more Vitamin B3, 3 times more Vitamin B5, 1.8 times more Vitamin B6 and 5.4 times more Vitamin B9 than Cooked Tahitian Taro no Salt.
• Both Cooked Tahitian Taro no Salt and Baked Whole White Potatoes have similar amounts of Vitamin B1 per 1 kg.
• Both Cooked Tahitian Taro no Salt as well as Baked Whole White Potatoes have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Cooked Tahitian Taro vs Baked White Potatoes:

• Cooked Tahitian Taro no Salt has 14.9 times more Calcium, 2.4 times more Iron, 1.9 times more Magnesium, 1.6 times more Selenium and 7.7 times more Sodium than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain 1.7 times more Copper and 3.5 times more Zinc than Cooked Tahitian Taro no Salt.
• Both Cooked Tahitian Taro no Salt and Baked Whole White Potatoes have similar amounts of Manganese, Phosphorus, Potassium and Water per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Cooked Tahitian Taro no Salt has 5.7 times more Omega 3, 4 times more Omega 6 and 2 times more Protein than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain 2.1 times more Energy and 3.1 times more Carbohydrate than Cooked Tahitian Taro no Salt.
• Both Cooked Tahitian Taro no Salt as well as Baked Whole White Potatoes have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 1 kg.