Comparing Nutrients in 1 pound Sweet Potato VS Taro

Macros Ratio

	Protein	Fat	Carbs
Sweet Potato	7%	1%	92%
Taro	5%	2%	93%

Macro Nutrients

	Sweet Potato	Taro	Recommended Dietary Allowance
Energy	13.5% 390kcal	17.5% 508kcal	2900kcal per day for Men 19-50 years
Fat	0.23% 0.23g	0.94% 0.91g	97g per day for Men 19-50 years
Saturated Fat	0.26% 0.082g	0.58% 0.19g	32g per day for Men 19-50 years
Omega 3	0.28% 0.005g	7.1% 0.11g	1.6g per day for Men 19-50 years
Omega 6	0.35% 0.059g	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	70.2% 91g	92% 120g	130g per day for Men 19-50 years
Sugars	26% 19g	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	4.38% 3.18g	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	% 4.35g	NA	g per day for Men 19-50 years
Sucrose	% 11.4g	NA	g per day for Men 19-50 years
Fiber	36% 13.6g	49% 18.6g	38g per day for Men 19-50 years
Protein	12.7% 7.12g	12% 6.8g	56g per day for Men 19-50 years

Vitamins

	Sweet Potato	Taro	Recommended Dietary Allowance
Vitamin A	357% 3216μg	2% 18μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	29.5% 0.35mg	36% 0.43mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	21.3% 0.28mg	8.72% 0.11mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15.8% 2.53mg	17% 2.72mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	72.6% 3.63mg	27.5% 1.37mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	73% 0.95mg	99% 1.3mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	26.5% 7.94μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	12.5% 50μg	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	12% 11mg	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	7.86% 1.18mg	72% 10.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6.8% 8.16μg	3.78% 4.54μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sweet Potato	Taro	Recommended Dietary Allowance
Calcium	13.6% 136mg	19.5% 195mg	1000mg per day for Men 19-50 years
Copper	76% 0.68mg	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	34.6% 2.77mg	31% 2.5mg	8mg per day for Men 19-50 years
Magnesium	27% 113mg	35.6% 150mg	420mg per day for Men 19-50 years
Manganese	51% 1.17mg	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	30.5% 213mg	54.4% 381mg	700mg per day for Men 19-50 years
Potassium	45% 1529mg	79% 2681mg	3400mg per day for Men 19-50 years
Selenium	4.95% 2.72μg	5.77% 3.18μg	55μg per day for Men 19-50 years
Sodium	16.6% 249mg	3.33% 50mg	1500mg per day for Men 19-50 years
Zinc	12.4% 1.36mg	9.5% 1.04mg	11mg per day for Men 19-50 years
Water	9.47% 351g	8.66% 320g	3700g per day for Men 19-50 years

Nutrient Comparison: Sweet Potato VS Taro per 1 lb

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

Lets compare vitamin content per 1 pound of Sweet Potato vs Taro:

• 1 pound of Sweet Potato has 177.3 times more Vitamin A, 2.4 times more Vitamin B2 and 2.6 times more Vitamin B5 than Taro.
• While 1 lb of Raw Taro contains 1.4 times more Vitamin B6, 2 times more Vitamin B9, 1.9 times more Vitamin C and 9.2 times more Vitamin E than Raw Sweet Potato.
• Both Sweet Potato and Taro provide similar amounts of Vitamin B1 and Vitamin B3 per one pound.
• 1 pound of Sweet Potato have insufficient amounts of Vitamin E
• 1 pound of Taro have insufficient amounts of Vitamin A and Vitamin B2
• Both Raw Sweet Potato 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 Sweet Potato vs Taro:

• 1 pound of Sweet Potato has 5 times more Sodium and 1.3 times more Zinc than Taro.
• While 1 lb of Raw Taro contains 1.4 times more Calcium, 1.3 times more Magnesium, 1.5 times more Manganese, 1.8 times more Phosphorus and 1.8 times more Potassium than Raw Sweet Potato.
• Both Sweet Potato and Taro contain similar levels of Copper and Iron per one pound.
• Both Raw Sweet Potato as well as Raw Taro lack sufficient amounts of Selenium in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Sweet Potato has 10.5 times more Sugars than Taro.
• While 1 lb of Raw Taro contains 1.3 times more Energy, 1.3 times more Carbohydrate and 1.4 times more Fiber than Raw Sweet Potato.
• Both Sweet Potato and Taro offer comparable quantities of Protein per one pound.
• Both Raw Sweet Potato as well as Raw Taro provide inadequate amounts of Omega 3 and Omega 6 in one pound.