Comparing Nutrients in 1 pound Taro Leaves VS Frozen Sweet Potato

Macros Ratio

	Protein	Fat	Carbs
Taro Leaves	37%	12%	51%
Frozen Sweet Potato	7%	2%	91%

Macro Nutrients

	Taro Leaves	Frozen Sweet Potato	Recommended Dietary Allowance
Energy	6.57% 191kcal	15% 435kcal	2900kcal per day for Men 19-50 years
Fat	3.46% 3.36g	0.84% 0.82g	97g per day for Men 19-50 years
Saturated Fat	2.14% 0.68g	0.55% 0.18g	32g per day for Men 19-50 years
Omega 3	26.4% 0.42g	3.7% 0.059g	1.6g per day for Men 19-50 years
Omega 6	5.7% 0.97g	1.8% 0.3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	23.4% 30.4g	77.5% 101g	130g per day for Men 19-50 years
Sugars	19% 13.7g	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	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	44% 16.8g	20.3% 7.7g	38g per day for Men 19-50 years
Protein	40.3% 22.6g	14% 7.76g	56g per day for Men 19-50 years

Vitamins

	Taro Leaves	Frozen Sweet Potato	Recommended Dietary Allowance
Vitamin A	121% 1093μg	261% 2350μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	79% 0.95mg	25.3% 0.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	159% 2.07mg	17.8% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	43% 6.86mg	17% 2.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.62% 0.38mg	46.7% 2.34mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	51% 0.66mg	61.8% 0.8mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	22.5% 6.76μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	143% 572μg	24% 95μg	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	262% 236mg	67% 60.3mg	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	61% 9.16mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	411% 493μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Taro Leaves	Frozen Sweet Potato	Recommended Dietary Allowance
Calcium	48.5% 485mg	16.8% 168mg	1000mg per day for Men 19-50 years
Copper	136% 1.22mg	89.2% 0.8mg	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	128% 10.2mg	30% 2.4mg	8mg per day for Men 19-50 years
Magnesium	48.6% 204mg	23.8% 100mg	420mg per day for Men 19-50 years
Manganese	141% 3.24mg	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	39% 272mg	29% 204mg	700mg per day for Men 19-50 years
Potassium	86.4% 2939mg	48.7% 1656mg	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	0.91% 13.6mg	1.8% 27.2mg	1500mg per day for Men 19-50 years
Zinc	17% 1.86mg	12.8% 1.4mg	11mg per day for Men 19-50 years
Water	10.5% 389g	9.2% 340g	3700g per day for Men 19-50 years

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

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

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

• 1 pound of Taro Leaves has 3.1 times more Vitamin B1, 8.9 times more Vitamin B2, 2.5 times more Vitamin B3, 6 times more Vitamin B9 and 3.9 times more Vitamin C than Frozen Sweet Potato.
• While 1 lb of Frozen Sweet Potato, Unprepared contains 2.1 times more Vitamin A and 6.1 times more Vitamin B5 than Raw Taro Leaves.
• Both Taro Leaves and Frozen Sweet Potato provide similar amounts of Vitamin B6 per one pound.
• 1 pound of Taro Leaves have insufficient amounts of Vitamin B5
• Both Raw Taro Leaves as well as Frozen Sweet Potato, Unprepared have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

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

• 1 pound of Taro Leaves has 2.9 times more Calcium, 1.5 times more Copper, 4.2 times more Iron, 2 times more Magnesium, 1.3 times more Phosphorus, 1.8 times more Potassium and 1.3 times more Zinc than Frozen Sweet Potato.
• Both Taro Leaves and Frozen Sweet Potato contain similar levels of Manganese and Water per one pound.
• Both Raw Taro Leaves as well as Frozen Sweet Potato, Unprepared lack sufficient amounts of Selenium in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Taro Leaves has 7.2 times more Omega 3, 2.2 times more Fiber and 2.9 times more Protein than Frozen Sweet Potato.
• While 1 lb of Frozen Sweet Potato, Unprepared contains 2.3 times more Energy and 3.3 times more Carbohydrate than Raw Taro Leaves.
• 1 pound of Taro Leaves provide inadequate amounts of Energy
• 1 pound of Frozen Sweet Potato provide inadequate amounts of Omega 3
• Both Raw Taro Leaves as well as Frozen Sweet Potato, Unprepared provide inadequate amounts of Omega 6 in one pound.