Comparing Nutrients in 1 pound Cooked Taro VS Baked Frozen Sweet Potato

Macros Ratio

	Protein	Fat	Carbs
Cooked Taro	1%	1%	98%
Baked Frozen Sweet Potato	7%	1%	92%

Macro Nutrients

	Cooked Taro	Baked Frozen Sweet Potato	Recommended Dietary Allowance
Energy	22.2% 644kcal	15.6% 454kcal	2900kcal per day for Men 19-50 years
Fat	0.51% 0.5g	0.56% 0.54g	97g per day for Men 19-50 years
Saturated Fat	0.33% 0.1g	0.35% 0.11g	32g per day for Men 19-50 years
Omega 3	3.97% 0.064g	2% 0.032g	1.6g per day for Men 19-50 years
Omega 6	0.85% 0.15g	1.12% 0.19g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	121% 157g	81.6% 106g	130g per day for Men 19-50 years
Sugars	3.07% 2.22g	57.4% 41.6g	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	61% 23g	21.5% 8.16g	38g per day for Men 19-50 years
Protein	4.2% 2.36g	14% 7.76g	56g per day for Men 19-50 years

Vitamins

	Cooked Taro	Baked Frozen Sweet Potato	Recommended Dietary Allowance
Vitamin A	2% 18μg	526% 4731μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	40.4% 0.49mg	25% 0.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.77% 0.13mg	19.5% 0.25mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14.5% 2.3mg	15.7% 2.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	30.5% 1.52mg	51% 2.54mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	115% 1.5mg	65% 0.84mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	23.6% 7.08μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	21.5% 86μg	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	25% 22.7mg	46% 41.3mg	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	88.6% 13.3mg	23.3% 3.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.54% 5.44μg	9.45% 11.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Taro	Baked Frozen Sweet Potato	Recommended Dietary Allowance
Calcium	8.16% 81.6mg	16% 159mg	1000mg per day for Men 19-50 years
Copper	101% 0.91mg	92% 0.83mg	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	30.6% 2.45mg	8mg per day for Men 19-50 years
Magnesium	32.4% 136mg	22.7% 95mg	420mg per day for Men 19-50 years
Manganese	88.5% 2.04mg	131% 3mg	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	49.2% 345mg	28.5% 200mg	700mg per day for Men 19-50 years
Potassium	64.6% 2195mg	50.3% 1710mg	3400mg per day for Men 19-50 years
Selenium	7.42% 4.1μg	4.95% 2.72μg	55μg per day for Men 19-50 years
Sodium	4.54% 68mg	2.4% 36.3mg	1500mg per day for Men 19-50 years
Zinc	11% 1.22mg	12.4% 1.36mg	11mg per day for Men 19-50 years
Water	7.82% 289g	9.04% 334g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Taro VS Baked Frozen Sweet Potato per 1 lb

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

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

• 1 pound of Cooked Taro has 1.6 times more Vitamin B1, 1.8 times more Vitamin B6 and 3.8 times more Vitamin E than Baked Frozen Sweet Potato.
• While 1 lb of Baked Frozen Sweet Potato no Salt contains 260.8 times more Vitamin A, 2 times more Vitamin B2, 1.7 times more Vitamin B5, 1.8 times more Vitamin C and 2.1 times more Vitamin K than Cooked Taro no Salt.
• Both Cooked Taro and Baked Frozen Sweet Potato provide similar amounts of Vitamin B3 and Vitamin B9 per one pound.
• 1 pound of Cooked Taro have insufficient amounts of Vitamin A and Vitamin K
• Both Cooked Taro no Salt as well as Baked Frozen Sweet Potato no Salt have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Cooked Taro vs Baked Frozen Sweet Potato:

• 1 pound of Cooked Taro has 1.3 times more Iron, 1.4 times more Magnesium, 1.7 times more Phosphorus and 1.3 times more Potassium than Baked Frozen Sweet Potato.
• While 1 lb of Baked Frozen Sweet Potato no Salt contains 1.9 times more Calcium and 1.5 times more Manganese than Cooked Taro no Salt.
• Both Cooked Taro and Baked Frozen Sweet Potato contain similar levels of Copper and Zinc per one pound.
• 1 pound of Cooked Taro lack sufficient amounts of Calcium
• Both Cooked Taro no Salt as well as Baked Frozen Sweet Potato no Salt lack sufficient amounts of Selenium in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Cooked Taro has 1.4 times more Energy, 1.5 times more Carbohydrate and 2.8 times more Fiber than Baked Frozen Sweet Potato.
• While 1 lb of Baked Frozen Sweet Potato no Salt contains 18.7 times more Sugars and 3.3 times more Protein than Cooked Taro no Salt.
• 1 pound of Cooked Taro provide inadequate amounts of Protein
• Both Cooked Taro no Salt as well as Baked Frozen Sweet Potato no Salt provide inadequate amounts of Omega 3 and Omega 6 in one pound.