Comparing Nutrients in 1 pound Steamed Taro Leaves VS Baked Frozen Sweet Potato

Macros Ratio

	Protein	Fat	Carbs
Steamed Taro Leaves	35%	12%	53%
Baked Frozen Sweet Potato	7%	1%	92%

Macro Nutrients

	Steamed Taro Leaves	Baked Frozen Sweet Potato	Recommended Dietary Allowance
Energy	3.75% 109kcal	15.6% 454kcal	2900kcal per day for Men 19-50 years
Fat	1.9% 1.86g	0.56% 0.54g	97g per day for Men 19-50 years
Saturated Fat	1.18% 0.38g	0.35% 0.11g	32g per day for Men 19-50 years
Omega 3	14.5% 0.23g	2% 0.032g	1.6g per day for Men 19-50 years
Omega 6	3.12% 0.53g	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	14% 18.2g	81.6% 106g	130g per day for Men 19-50 years
Sugars	NA	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	24% 9.07g	21.5% 8.16g	38g per day for Men 19-50 years
Protein	22% 12.3g	14% 7.76g	56g per day for Men 19-50 years

Vitamins

	Steamed Taro Leaves	Baked Frozen Sweet Potato	Recommended Dietary Allowance
Vitamin A	107% 962μg	526% 4731μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	52.5% 0.63mg	25% 0.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	133% 1.72mg	19.5% 0.25mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	36% 5.75mg	15.7% 2.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4% 0.2mg	51% 2.54mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	25% 0.33mg	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	54.4% 218μg	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	179% 161mg	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	NA	23.3% 3.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	9.45% 11.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Steamed Taro Leaves	Baked Frozen Sweet Potato	Recommended Dietary Allowance
Calcium	39% 390mg	16% 159mg	1000mg per day for Men 19-50 years
Copper	70.6% 0.64mg	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	67% 5.35mg	30.6% 2.45mg	8mg per day for Men 19-50 years
Magnesium	21.6% 91mg	22.7% 95mg	420mg per day for Men 19-50 years
Manganese	73% 1.7mg	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	17.5% 122mg	28.5% 200mg	700mg per day for Men 19-50 years
Potassium	61.4% 2087mg	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	0.6% 9.07mg	2.4% 36.3mg	1500mg per day for Men 19-50 years
Zinc	8.66% 0.95mg	12.4% 1.36mg	11mg per day for Men 19-50 years
Water	11.3% 418g	9.04% 334g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 1 lb of Steamed Taro Leaves 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 Steamed Taro Leaves vs Baked Frozen Sweet Potato:

• 1 pound of Steamed Taro Leaves has 2.1 times more Vitamin B1, 6.8 times more Vitamin B2, 2.3 times more Vitamin B3, 2.2 times more Vitamin B9 and 3.9 times more Vitamin C than Baked Frozen Sweet Potato.
• While 1 lb of Baked Frozen Sweet Potato no Salt contains 4.9 times more Vitamin A, 12.7 times more Vitamin B5 and 2.6 times more Vitamin B6 than Steamed Taro Leaves.
• 1 pound of Steamed Taro Leaves have insufficient amounts of Vitamin B5
• Both Steamed Taro Leaves 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 Steamed Taro Leaves vs Baked Frozen Sweet Potato:

• 1 pound of Steamed Taro Leaves has 2.5 times more Calcium, 2.2 times more Iron, 1.2 times more Potassium and 1.3 times more Water than Baked Frozen Sweet Potato.
• While 1 lb of Baked Frozen Sweet Potato no Salt contains 1.3 times more Copper, 1.8 times more Manganese, 1.6 times more Phosphorus and 1.4 times more Zinc than Steamed Taro Leaves.
• Both Steamed Taro Leaves and Baked Frozen Sweet Potato contain similar levels of Magnesium per one pound.
• 1 pound of Steamed Taro Leaves lack sufficient amounts of Zinc
• Both Steamed Taro Leaves 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 Steamed Taro Leaves has 7.3 times more Omega 3 and 1.6 times more Protein than Baked Frozen Sweet Potato.
• While 1 lb of Baked Frozen Sweet Potato no Salt contains 4.2 times more Energy and 5.8 times more Carbohydrate than Steamed Taro Leaves.
• Both Steamed Taro Leaves and Baked Frozen Sweet Potato offer comparable quantities of Fiber per one pound.
• 1 pound of Steamed Taro Leaves provide inadequate amounts of Energy
• 1 pound of Baked Frozen Sweet Potato provide inadequate amounts of Omega 3
• Both Steamed Taro Leaves as well as Baked Frozen Sweet Potato no Salt provide inadequate amounts of Omega 6 in one pound.