Comparing Nutrients in 1 pound Taro VS Boiled Potato Flesh, Cooked In Skin

Macros Ratio

	Protein	Fat	Carbs
Taro	5%	2%	93%
Boiled Potato Flesh, Cooked In Skin	8%	1%	91%

Macro Nutrients

	Taro	Boiled Potato Flesh, Cooked In Skin	Recommended Dietary Allowance
Energy	17.5% 508kcal	13.6% 395kcal	2900kcal per day for Men 19-50 years
Fat	0.94% 0.91g	0.47% 0.45g	97g per day for Men 19-50 years
Saturated Fat	0.58% 0.19g	0.37% 0.12g	32g per day for Men 19-50 years
Omega 3	7.1% 0.11g	2.83% 0.045g	1.6g per day for Men 19-50 years
Omega 6	1.55% 0.26g	0.85% 0.15g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	92% 120g	70.2% 91g	130g per day for Men 19-50 years
Sugars	2.5% 1.8g	5.7% 4.13g	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	1.8% 1.3g	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	% 1.54g	g per day for Men 19-50 years
Sucrose	NA	% 0.86g	g per day for Men 19-50 years
Fiber	49% 18.6g	21.5% 8.16g	38g per day for Men 19-50 years
Protein	12% 6.8g	15% 8.5g	56g per day for Men 19-50 years

Vitamins

	Taro	Boiled Potato Flesh, Cooked In Skin	Recommended Dietary Allowance
Vitamin A	2% 18μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	36% 0.43mg	40% 0.48mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.72% 0.11mg	6.98% 0.091mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	17% 2.72mg	40.8% 6.53mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	27.5% 1.37mg	47% 2.36mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	99% 1.3mg	104% 1.36mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	25% 100μg	11.3% 45.4μg	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	22.7% 20.4mg	65.5% 59mg	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	72% 10.8mg	0.3% 0.045mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.78% 4.54μg	8.3% 9.98μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Taro	Boiled Potato Flesh, Cooked In Skin	Recommended Dietary Allowance
Calcium	19.5% 195mg	2.27% 22.7mg	1000mg per day for Men 19-50 years
Copper	86.7% 0.78mg	95% 0.85mg	0.9mg per day for Men 19-50 years
Fluoride	NA	5.6% 224μg	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	31% 2.5mg	17.6% 1.4mg	8mg per day for Men 19-50 years
Magnesium	35.6% 150mg	23.8% 100mg	420mg per day for Men 19-50 years
Manganese	75.5% 1.74mg	27.2% 0.63mg	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	54.4% 381mg	28.5% 200mg	700mg per day for Men 19-50 years
Potassium	79% 2681mg	50.6% 1719mg	3400mg per day for Men 19-50 years
Selenium	5.77% 3.18μg	2.47% 1.36μg	55μg per day for Men 19-50 years
Sodium	3.33% 50mg	1.2% 18mg	1500mg per day for Men 19-50 years
Zinc	9.5% 1.04mg	12.4% 1.36mg	11mg per day for Men 19-50 years
Water	8.66% 320g	9.44% 349g	3700g per day for Men 19-50 years

Nutrient Comparison: Taro VS Boiled Potato Flesh, Cooked In Skin per 1 lb

Compare the macro and micronutrient content in 1 lb of Taro versus 1 lb of Boiled Potato Flesh, Cooked In Skin to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Taro vs Boiled Potato Flesh, Cooked In Skin:

• 1 pound of Taro has 2.2 times more Vitamin B9 and 238 times more Vitamin E than Boiled Potato Flesh, Cooked In Skin.
• While 1 lb of Boiled Potato Flesh, Cooked In Skin without Salt contains 2.4 times more Vitamin B3, 1.7 times more Vitamin B5 and 2.9 times more Vitamin C than Raw Taro.
• Both Taro and Boiled Potato Flesh, Cooked In Skin provide similar amounts of Vitamin B1 and Vitamin B6 per one pound.
• 1 pound of Boiled Potato Flesh, Cooked In Skin have insufficient amounts of Vitamin E
• Both Raw Taro as well as Boiled Potato Flesh, Cooked In Skin without Salt have insufficient amounts of Vitamin A, Vitamin B2, Vitamin B12, Vitamin D and Vitamin K in one pound.

Comparing minerals per 1 pound for Taro vs Boiled Potato Flesh, Cooked In Skin:

• 1 pound of Taro has 8.6 times more Calcium, 1.8 times more Iron, 1.5 times more Magnesium, 2.8 times more Manganese, 1.9 times more Phosphorus and 1.6 times more Potassium than Boiled Potato Flesh, Cooked In Skin.
• While 1 lb of Boiled Potato Flesh, Cooked In Skin without Salt contains 1.3 times more Zinc than Raw Taro.
• Both Taro and Boiled Potato Flesh, Cooked In Skin contain similar levels of Copper per one pound.
• 1 pound of Boiled Potato Flesh, Cooked In Skin lack sufficient amounts of Calcium
• Both Raw Taro as well as Boiled Potato Flesh, Cooked In Skin without Salt lack sufficient amounts of Selenium in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Taro has 1.3 times more Energy, 1.3 times more Carbohydrate and 2.3 times more Fiber than Boiled Potato Flesh, Cooked In Skin.
• Both Taro and Boiled Potato Flesh, Cooked In Skin offer comparable quantities of Protein per one pound.
• Both Raw Taro as well as Boiled Potato Flesh, Cooked In Skin without Salt provide inadequate amounts of Omega 3 and Omega 6 in one pound.