Comparing Nutrients in 1 pound Cooked Sweet Potato, Boiled, Without Skin with Salt VS Cooked Shoots Taro with Salt

Macros Ratio

	Protein	Fat	Carbs
Cooked Sweet Potato, Boiled, Without Skin with Salt	7%	2%	91%
Cooked Shoots Taro with Salt	18%	4%	78%

Macro Nutrients

	Cooked Sweet Potato, Boiled, Without Skin with Salt	Cooked Shoots Taro with Salt	Recommended Dietary Allowance
Energy	12% 345kcal	2.2% 63.5kcal	2900kcal per day for Men 19-50 years
Fat	0.65% 0.64g	0.37% 0.36g	97g per day for Men 19-50 years
Saturated Fat	0.57% 0.18g	0.23% 0.073g	32g per day for Men 19-50 years
Omega 3	0% 0g	2.83% 0.045g	1.6g per day for Men 19-50 years
Omega 6	2.13% 0.36g	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	62% 80.4g	11% 14.5g	130g per day for Men 19-50 years
Sugars	36% 26g	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	2.7% 1.95g	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	% 2.45g	NA	g per day for Men 19-50 years
Sucrose	% 6.5g	NA	g per day for Men 19-50 years
Fiber	30% 11.3g	NA	38g per day for Men 19-50 years
Protein	11% 6.2g	5.9% 3.3g	56g per day for Men 19-50 years

Vitamins

	Cooked Sweet Potato, Boiled, Without Skin with Salt	Cooked Shoots Taro with Salt	Recommended Dietary Allowance
Vitamin A	397% 3570μg	1.5% 13.6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	21% 0.25mg	14.4% 0.17mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16.4% 0.21mg	18.5% 0.24mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15.3% 2.44mg	23% 3.67mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	52.7% 2.64mg	6.9% 0.34mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	57.6% 0.75mg	39% 0.51mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	21% 6.26μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	6.8% 27.2μg	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	64.5% 58mg	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	28.4% 4.26mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	7.94% 9.53μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Sweet Potato, Boiled, Without Skin with Salt	Cooked Shoots Taro with Salt	Recommended Dietary Allowance
Calcium	12.2% 122mg	6.35% 63.5mg	1000mg per day for Men 19-50 years
Copper	47.4% 0.43mg	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	41% 3.27mg	23.2% 1.86mg	8mg per day for Men 19-50 years
Magnesium	19.4% 81.6mg	8.64% 36.3mg	420mg per day for Men 19-50 years
Manganese	52.5% 1.2mg	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	20.7% 145mg	17% 118mg	700mg per day for Men 19-50 years
Potassium	30.7% 1043mg	46% 1560mg	3400mg per day for Men 19-50 years
Selenium	1.65% 0.91μg	8.25% 4.54μg	55μg per day for Men 19-50 years
Sodium	79.5% 1193mg	72% 1080mg	1500mg per day for Men 19-50 years
Zinc	8.25% 0.91mg	22.3% 2.45mg	11mg per day for Men 19-50 years
Water	9.82% 363g	11.7% 432g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Sweet Potato, Boiled, Without Skin with Salt VS Cooked Shoots Taro with Salt per 1 lb

Compare the macro and micronutrient content in 1 lb of Cooked Sweet Potato, Boiled, Without Skin with Salt versus 1 lb of Cooked Shoots Taro with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Cooked Sweet Potato, Boiled, Without Skin with Salt vs Cooked Shoots Taro with Salt:

• 1 pound of Cooked Sweet Potato, Boiled, Without Skin with Salt has 262.3 times more Vitamin A, 1.5 times more Vitamin B1, 7.6 times more Vitamin B5 and 1.5 times more Vitamin B6 than Cooked Shoots Taro with Salt.
• While 1 lb of Cooked Shoots Taro with Salt contains 1.5 times more Vitamin B3 and 1.5 times more Vitamin C than Cooked Sweet Potato, Boiled, Without Skin with Salt.
• Both Cooked Sweet Potato, Boiled, Without Skin with Salt and Cooked Shoots Taro with Salt provide similar amounts of Vitamin B2 per one pound.
• 1 pound of Cooked Shoots Taro with Salt have insufficient amounts of Vitamin A and Vitamin B5
• Both Cooked Sweet Potato, Boiled, Without Skin with Salt as well as Cooked Shoots Taro with Salt have insufficient amounts of Vitamin B9, Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Cooked Sweet Potato, Boiled, Without Skin with Salt vs Cooked Shoots Taro with Salt:

• 1 pound of Cooked Sweet Potato, Boiled, Without Skin with Salt has 1.9 times more Calcium, 1.8 times more Iron, 2.3 times more Magnesium, 2 times more Manganese and 1.2 times more Phosphorus than Cooked Shoots Taro with Salt.
• While 1 lb of Cooked Shoots Taro with Salt contains 1.5 times more Potassium and 2.7 times more Zinc than Cooked Sweet Potato, Boiled, Without Skin with Salt.
• Both Cooked Sweet Potato, Boiled, Without Skin with Salt and Cooked Shoots Taro with Salt contain similar levels of Copper, Sodium and Water per one pound.
• 1 pound of Cooked Sweet Potato, Boiled, Without Skin with Salt lack sufficient amounts of Zinc
• 1 pound of Cooked Shoots Taro with Salt lack sufficient amounts of Calcium and Magnesium
• Both Cooked Sweet Potato, Boiled, Without Skin with Salt as well as Cooked Shoots Taro with Salt lack sufficient amounts of Selenium in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Cooked Sweet Potato, Boiled, Without Skin with Salt has 5.4 times more Energy, 5.6 times more Carbohydrate and 1.9 times more Protein than Cooked Shoots Taro with Salt.
• 1 pound of Cooked Shoots Taro with Salt provide inadequate amounts of Energy and Protein
• Both Cooked Sweet Potato, Boiled, Without Skin with Salt as well as Cooked Shoots Taro with Salt provide inadequate amounts of Omega 3 and Omega 6 in one pound.