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

Macros Ratio

	Protein	Fat	Carbs
Canned Mashed Sweet Potato	8%	2%	90%
Taro Leaves	37%	12%	51%

Macro Nutrients

	Canned Mashed Sweet Potato	Taro Leaves	Recommended Dietary Allowance
Energy	15.8% 458kcal	6.57% 191kcal	2900kcal per day for Men 19-50 years
Fat	0.94% 0.91g	3.46% 3.36g	97g per day for Men 19-50 years
Saturated Fat	0.58% 0.19g	2.14% 0.68g	32g per day for Men 19-50 years
Omega 3	3.7% 0.059g	26.4% 0.42g	1.6g per day for Men 19-50 years
Omega 6	1.9% 0.32g	5.7% 0.97g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	81% 105g	23.4% 30.4g	130g per day for Men 19-50 years
Sugars	34% 24.7g	19% 13.7g	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	44% 16.8g	38g per day for Men 19-50 years
Protein	16% 9g	40.3% 22.6g	56g per day for Men 19-50 years

Vitamins

	Canned Mashed Sweet Potato	Taro Leaves	Recommended Dietary Allowance
Vitamin A	219% 1973μg	121% 1093μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	10.2% 0.12mg	79% 0.95mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	31.4% 0.41mg	159% 2.07mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	27% 4.33mg	43% 6.86mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	46.4% 2.32mg	7.62% 0.38mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	82% 1.07mg	51% 0.66mg	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	143% 572μg	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	262% 236mg	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	61% 9.16mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	9.07% 11μg	411% 493μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Mashed Sweet Potato	Taro Leaves	Recommended Dietary Allowance
Calcium	13.6% 136mg	48.5% 485mg	1000mg per day for Men 19-50 years
Copper	140% 1.26mg	136% 1.22mg	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	128% 10.2mg	8mg per day for Men 19-50 years
Magnesium	26% 109mg	48.6% 204mg	420mg per day for Men 19-50 years
Manganese	195% 4.5mg	141% 3.24mg	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	39% 272mg	700mg per day for Men 19-50 years
Potassium	28% 953mg	86.4% 2939mg	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	0.91% 13.6mg	1500mg per day for Men 19-50 years
Zinc	8.66% 0.95mg	17% 1.86mg	11mg per day for Men 19-50 years
Water	9.06% 335g	10.5% 389g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 1 lb of Canned Mashed Sweet Potato versus 1 lb of 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 Taro Leaves:

• 1 pound of Canned Mashed Sweet Potato has 1.8 times more Vitamin A, 6.1 times more Vitamin B5 and 1.6 times more Vitamin B6 than Taro Leaves.
• While 1 lb of Raw Taro Leaves contains 7.7 times more Vitamin B1, 5.1 times more Vitamin B2, 1.6 times more Vitamin B3, 11.5 times more Vitamin B9, 10 times more Vitamin C, 1.9 times more Vitamin E and 45.3 times more Vitamin K than Canned Mashed Sweet Potato.
• 1 pound of Taro Leaves have insufficient amounts of Vitamin B5
• Both Canned Mashed Sweet Potato as well as Raw 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 Taro Leaves:

• 1 pound of Canned Mashed Sweet Potato has 1.4 times more Manganese and 25 times more Sodium than Taro Leaves.
• While 1 lb of Raw Taro Leaves contains 3.6 times more Calcium, 1.7 times more Iron, 1.9 times more Magnesium, 3.1 times more Potassium and 2 times more Zinc than Canned Mashed Sweet Potato.
• Both Canned Mashed Sweet Potato and Taro Leaves contain similar levels of Copper and Phosphorus per one pound.
• 1 pound of Canned Mashed Sweet Potato lack sufficient amounts of Zinc
• Both Canned Mashed Sweet Potato as well as Raw Taro Leaves lack sufficient amounts of Selenium in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Canned Mashed Sweet Potato has 2.4 times more Energy, 3.5 times more Carbohydrate and 1.8 times more Sugars than Taro Leaves.
• While 1 lb of Raw Taro Leaves contains 7.2 times more Omega 3, 2.2 times more Fiber and 2.5 times more Protein than Canned Mashed Sweet Potato.
• 1 pound of Canned Mashed Sweet Potato provide inadequate amounts of Omega 3
• 1 pound of Taro Leaves provide inadequate amounts of Energy
• Both Canned Mashed Sweet Potato as well as Raw Taro Leaves provide inadequate amounts of Omega 6 in one pound.