Comparing Nutrients in 1 pound Canned Mashed Sweet Potato VS Cooked Taro Shoots

Macros Ratio

	Protein	Fat	Carbs
Canned Mashed Sweet Potato	8%	2%	90%
Cooked Taro Shoots	18%	4%	78%

Macro Nutrients

	Canned Mashed Sweet Potato	Cooked Taro Shoots	Recommended Dietary Allowance
Energy	15.8% 458kcal	2.2% 63.5kcal	2900kcal per day for Men 19-50 years
Fat	0.94% 0.91g	0.37% 0.36g	97g per day for Men 19-50 years
Saturated Fat	0.58% 0.19g	0.23% 0.073g	32g per day for Men 19-50 years
Omega 3	3.7% 0.059g	2.83% 0.045g	1.6g per day for Men 19-50 years
Omega 6	1.9% 0.32g	0.61% 0.1g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	81% 105g	11% 14.5g	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	NA	38g per day for Men 19-50 years
Protein	16% 9g	5.9% 3.3g	56g per day for Men 19-50 years

Vitamins

	Canned Mashed Sweet Potato	Cooked Taro Shoots	Recommended Dietary Allowance
Vitamin A	219% 1973μg	1.5% 13.6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	10.2% 0.12mg	14.4% 0.17mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	31.4% 0.41mg	18.5% 0.24mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	27% 4.33mg	23% 3.67mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	46.4% 2.32mg	6.9% 0.34mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	82% 1.07mg	39% 0.51mg	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	3.4% 13.6μg	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	95% 85.7mg	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	Cooked Taro Shoots	Recommended Dietary Allowance
Calcium	13.6% 136mg	6.35% 63.5mg	1000mg per day for Men 19-50 years
Copper	140% 1.26mg	47.4% 0.43mg	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	23.2% 1.86mg	8mg per day for Men 19-50 years
Magnesium	26% 109mg	8.64% 36.3mg	420mg per day for Men 19-50 years
Manganese	195% 4.5mg	25.6% 0.59mg	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% 118mg	700mg per day for Men 19-50 years
Potassium	28% 953mg	46% 1560mg	3400mg per day for Men 19-50 years
Selenium	6.6% 3.63μg	8.25% 4.54μg	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	22.3% 2.45mg	11mg per day for Men 19-50 years
Water	9.06% 335g	11.7% 432g	3700g per day for Men 19-50 years

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

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

Lets compare vitamin content per 1 pound of Canned Mashed Sweet Potato vs Cooked Taro Shoots:

• 1 pound of Canned Mashed Sweet Potato has 145 times more Vitamin A, 1.7 times more Vitamin B2, 6.7 times more Vitamin B5, 2.1 times more Vitamin B6 and 3.7 times more Vitamin B9 than Cooked Taro Shoots.
• While 1 lb of Cooked Taro Shoots no Salt contains 1.4 times more Vitamin B1 and 3.6 times more Vitamin C than Canned Mashed Sweet Potato.
• Both Canned Mashed Sweet Potato and Cooked Taro Shoots provide similar amounts of Vitamin B3 per one pound.
• 1 pound of Cooked Taro Shoots have insufficient amounts of Vitamin A, Vitamin B5 and Vitamin B9
• Both Canned Mashed Sweet Potato as well as Cooked Taro Shoots no Salt have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Canned Mashed Sweet Potato vs Cooked Taro Shoots:

• 1 pound of Canned Mashed Sweet Potato has 2.1 times more Calcium, 3 times more Copper, 3.2 times more Iron, 3 times more Magnesium, 7.6 times more Manganese, 2 times more Phosphorus and 37.5 times more Sodium than Cooked Taro Shoots.
• While 1 lb of Cooked Taro Shoots no Salt contains 1.6 times more Potassium, 2.6 times more Zinc and 1.3 times more Water than Canned Mashed Sweet Potato.
• 1 pound of Canned Mashed Sweet Potato lack sufficient amounts of Zinc
• 1 pound of Cooked Taro Shoots lack sufficient amounts of Calcium and Magnesium
• Both Canned Mashed Sweet Potato as well as Cooked Taro Shoots no Salt lack sufficient amounts of Selenium in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Canned Mashed Sweet Potato has 7.2 times more Energy, 7.2 times more Carbohydrate and 2.7 times more Protein than Cooked Taro Shoots.
• 1 pound of Cooked Taro Shoots provide inadequate amounts of Energy and Protein
• Both Canned Mashed Sweet Potato as well as Cooked Taro Shoots no Salt provide inadequate amounts of Omega 3 and Omega 6 in one pound.