Comparing Nutrients in 1 pound Canned Sweet Potato, Vacuum Pack VS Taro

Macros Ratio

	Protein	Fat	Carbs
Canned Sweet Potato, Vacuum Pack	7%	2%	91%
Taro	5%	2%	93%

Macro Nutrients

	Canned Sweet Potato, Vacuum Pack	Taro	Recommended Dietary Allowance
Energy	14.2% 413kcal	17.5% 508kcal	2900kcal per day for Men 19-50 years
Fat	0.94% 0.91g	0.94% 0.91g	97g per day for Men 19-50 years
Saturated Fat	0.58% 0.19g	0.58% 0.19g	32g per day for Men 19-50 years
Omega 3	3.7% 0.059g	7.1% 0.11g	1.6g per day for Men 19-50 years
Omega 6	1.9% 0.32g	1.55% 0.26g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	73.7% 96g	92% 120g	130g per day for Men 19-50 years
Sugars	31.3% 22.7g	2.5% 1.8g	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	21.5% 8.16g	49% 18.6g	38g per day for Men 19-50 years
Protein	13.4% 7.5g	12% 6.8g	56g per day for Men 19-50 years

Vitamins

	Canned Sweet Potato, Vacuum Pack	Taro	Recommended Dietary Allowance
Vitamin A	201% 1810μg	2% 18μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	14% 0.17mg	36% 0.43mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	20% 0.26mg	8.72% 0.11mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	21% 3.36mg	17% 2.72mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	47.4% 2.37mg	27.5% 1.37mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	66.3% 0.86mg	99% 1.3mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	24% 7.2μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	19.3% 77μg	25% 100μg	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	133% 120mg	22.7% 20.4mg	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	30.2% 4.54mg	72% 10.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	8.3% 9.98μg	3.78% 4.54μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Sweet Potato, Vacuum Pack	Taro	Recommended Dietary Allowance
Calcium	9.98% 100mg	19.5% 195mg	1000mg per day for Men 19-50 years
Copper	70% 0.63mg	86.7% 0.78mg	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	50.5% 4.04mg	31% 2.5mg	8mg per day for Men 19-50 years
Magnesium	23.8% 100mg	35.6% 150mg	420mg per day for Men 19-50 years
Manganese	89.7% 2.06mg	75.5% 1.74mg	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	31.8% 222mg	54.4% 381mg	700mg per day for Men 19-50 years
Potassium	41.6% 1415mg	79% 2681mg	3400mg per day for Men 19-50 years
Selenium	5.77% 3.18μg	5.77% 3.18μg	55μg per day for Men 19-50 years
Sodium	16% 240mg	3.33% 50mg	1500mg per day for Men 19-50 years
Zinc	7.42% 0.82mg	9.5% 1.04mg	11mg per day for Men 19-50 years
Water	9.32% 345g	8.66% 320g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Sweet Potato, Vacuum Pack VS Taro per 1 lb

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

Lets compare vitamin content per 1 pound of Canned Sweet Potato, Vacuum Pack vs Taro:

• 1 pound of Canned Sweet Potato, Vacuum Pack has 99.8 times more Vitamin A, 2.3 times more Vitamin B2, 1.2 times more Vitamin B3, 1.7 times more Vitamin B5 and 5.9 times more Vitamin C than Taro.
• While 1 lb of Raw Taro contains 2.6 times more Vitamin B1, 1.5 times more Vitamin B6, 1.3 times more Vitamin B9 and 2.4 times more Vitamin E than Canned Sweet Potato, Vacuum Pack.
• 1 pound of Taro have insufficient amounts of Vitamin A and Vitamin B2
• Both Canned Sweet Potato, Vacuum Pack as well as Raw Taro have insufficient amounts of Vitamin B12, Vitamin D and Vitamin K in one pound.

Comparing minerals per 1 pound for Canned Sweet Potato, Vacuum Pack vs Taro:

• 1 pound of Canned Sweet Potato, Vacuum Pack has 1.6 times more Iron and 4.8 times more Sodium than Taro.
• While 1 lb of Raw Taro contains 2 times more Calcium, 1.5 times more Magnesium, 1.7 times more Phosphorus, 1.9 times more Potassium and 1.3 times more Zinc than Canned Sweet Potato, Vacuum Pack.
• Both Canned Sweet Potato, Vacuum Pack and Taro contain similar levels of Copper and Manganese per one pound.
• 1 pound of Canned Sweet Potato, Vacuum Pack lack sufficient amounts of Zinc
• Both Canned Sweet Potato, Vacuum Pack as well as Raw Taro lack sufficient amounts of Selenium in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Canned Sweet Potato, Vacuum Pack has 12.5 times more Sugars than Taro.
• While 1 lb of Raw Taro contains 1.3 times more Carbohydrate and 2.3 times more Fiber than Canned Sweet Potato, Vacuum Pack.
• Both Canned Sweet Potato, Vacuum Pack and Taro offer comparable quantities of Energy and Protein per one pound.
• Both Canned Sweet Potato, Vacuum Pack as well as Raw Taro provide inadequate amounts of Omega 3 and Omega 6 in one pound.