Comparing Nutrients in 1 pound Canned Mashed Sweet Potato VS Steamed Taro Leaves

Macros Ratio

	Protein	Fat	Carbs
Canned Mashed Sweet Potato	8%	2%	90%
Steamed Taro Leaves	35%	12%	53%

Macro Nutrients

	Canned Mashed Sweet Potato	Steamed Taro Leaves	Recommended Dietary Allowance
Energy	15.8% 458kcal	3.75% 109kcal	2900kcal per day for Men 19-50 years
Fat	0.94% 0.91g	1.9% 1.86g	97g per day for Men 19-50 years
Saturated Fat	0.58% 0.19g	1.18% 0.38g	32g per day for Men 19-50 years
Omega 3	3.7% 0.059g	14.5% 0.23g	1.6g per day for Men 19-50 years
Omega 6	1.9% 0.32g	3.12% 0.53g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	81% 105g	14% 18.2g	130g per day for Men 19-50 years
Sugars	34% 24.7g	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	20.3% 7.7g	24% 9.07g	38g per day for Men 19-50 years
Protein	16% 9g	22% 12.3g	56g per day for Men 19-50 years

Vitamins

	Canned Mashed Sweet Potato	Steamed Taro Leaves	Recommended Dietary Allowance
Vitamin A	219% 1973μg	107% 962μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	10.2% 0.12mg	52.5% 0.63mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	31.4% 0.41mg	133% 1.72mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	27% 4.33mg	36% 5.75mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	46.4% 2.32mg	4% 0.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	82% 1.07mg	25% 0.33mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	29.8% 8.94μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	12.5% 50μg	54.4% 218μg	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	26.2% 23.6mg	179% 161mg	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	33% 4.94mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	9.07% 11μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Mashed Sweet Potato	Steamed Taro Leaves	Recommended Dietary Allowance
Calcium	13.6% 136mg	39% 390mg	1000mg per day for Men 19-50 years
Copper	140% 1.26mg	70.6% 0.64mg	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	75.4% 6.03mg	67% 5.35mg	8mg per day for Men 19-50 years
Magnesium	26% 109mg	21.6% 91mg	420mg per day for Men 19-50 years
Manganese	195% 4.5mg	73% 1.7mg	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	33.7% 236mg	17.5% 122mg	700mg per day for Men 19-50 years
Potassium	28% 953mg	61.4% 2087mg	3400mg per day for Men 19-50 years
Selenium	6.6% 3.63μg	7.42% 4.1μg	55μg per day for Men 19-50 years
Sodium	22.7% 340mg	0.6% 9.07mg	1500mg per day for Men 19-50 years
Zinc	8.66% 0.95mg	8.66% 0.95mg	11mg per day for Men 19-50 years
Water	9.06% 335g	11.3% 418g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Mashed Sweet Potato VS Steamed Taro Leaves per 1 lb

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

Lets compare vitamin content per 1 pound of Canned Mashed Sweet Potato vs Steamed Taro Leaves:

• 1 pound of Canned Mashed Sweet Potato has 2.1 times more Vitamin A, 11.6 times more Vitamin B5 and 3.3 times more Vitamin B6 than Steamed Taro Leaves.
• While 1 lb of Steamed Taro Leaves contains 5.1 times more Vitamin B1, 4.2 times more Vitamin B2, 1.3 times more Vitamin B3, 4.4 times more Vitamin B9 and 6.8 times more Vitamin C than Canned Mashed Sweet Potato.
• 1 pound of Steamed Taro Leaves have insufficient amounts of Vitamin B5
• Both Canned Mashed Sweet Potato as well as Steamed Taro Leaves have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Canned Mashed Sweet Potato vs Steamed Taro Leaves:

• 1 pound of Canned Mashed Sweet Potato has 2 times more Copper, 2.7 times more Manganese, 1.9 times more Phosphorus and 37.5 times more Sodium than Steamed Taro Leaves.
• While 1 lb of Steamed Taro Leaves contains 2.9 times more Calcium and 2.2 times more Potassium than Canned Mashed Sweet Potato.
• Both Canned Mashed Sweet Potato and Steamed Taro Leaves contain similar levels of Iron and Magnesium per one pound.
• Both Canned Mashed Sweet Potato as well as Steamed Taro Leaves lack sufficient amounts of Selenium and Zinc in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Canned Mashed Sweet Potato has 4.2 times more Energy and 5.8 times more Carbohydrate than Steamed Taro Leaves.
• While 1 lb of Steamed Taro Leaves contains 3.9 times more Omega 3 and 1.4 times more Protein than Canned Mashed Sweet Potato.
• Both Canned Mashed Sweet Potato and Steamed Taro Leaves offer comparable quantities of Fiber per one pound.
• 1 pound of Canned Mashed Sweet Potato provide inadequate amounts of Omega 3
• 1 pound of Steamed Taro Leaves provide inadequate amounts of Energy
• Both Canned Mashed Sweet Potato as well as Steamed Taro Leaves provide inadequate amounts of Omega 6 in one pound.