Comparing Nutrients in 300 calories Canned Mashed Sweet Potato VS Taro Leaves

Weight per 300 calories

• Canned Mashed Sweet Potato: 297g
• Taro Leaves: 714g

Canned Mashed Sweet Potato has 2.4 times more energy per 100g than Taro Leaves. It has average energy density when compared to other foods. Raw Taro Leaves having low energy density.

Discover which food has more nutrients per 300 calories - Canned Mashed Sweet Potato or Taro Leaves?

Macros Ratio

	Protein	Fat	Carbs
Canned Mashed Sweet Potato	8%	2%	90%
Taro Leaves	37%	12%	51%

Macro Nutrients

	Canned Mashed Sweet Potato	Taro Leaves	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.61% 0.59g	5.45% 5.3g	97g per day for Men 19-50 years
Saturated Fat	0.38% 0.12g	3.37% 1.08g	32g per day for Men 19-50 years
Omega 3	2.4% 0.039g	41.5% 0.66g	1.6g per day for Men 19-50 years
Omega 6	1.24% 0.21g	9% 1.53g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	53% 69g	37% 48g	130g per day for Men 19-50 years
Sugars	22.3% 16g	29.7% 21.5g	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	13.3% 5.05g	69.5% 26.4g	38g per day for Men 19-50 years
Protein	10.5% 5.9g	63.5% 35.6g	56g per day for Men 19-50 years

Vitamins

	Canned Mashed Sweet Potato	Taro Leaves	Recommended Dietary Allowance
Vitamin A	144% 1292μg	191% 1721μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.7% 0.08mg	124% 1.5mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	20.6% 0.27mg	251% 3.26mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	17.7% 2.84mg	67.5% 11mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	30.4% 1.52mg	12% 0.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	53.7% 0.7mg	80.2% 1.04mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	19.5% 5.85μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	8.17% 32.7μg	225% 900μg	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	17% 15.4mg	413% 371mg	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	21.6% 3.24mg	96% 14.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	5.94% 7.13μg	646% 776μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Mashed Sweet Potato	Taro Leaves	Recommended Dietary Allowance
Calcium	8.9% 89mg	76.4% 764mg	1000mg per day for Men 19-50 years
Copper	92% 0.83mg	214% 1.93mg	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	49.4% 3.95mg	201% 16mg	8mg per day for Men 19-50 years
Magnesium	17% 71.3mg	76.5% 321mg	420mg per day for Men 19-50 years
Manganese	128% 2.93mg	222% 5.1mg	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	22% 154mg	61.2% 429mg	700mg per day for Men 19-50 years
Potassium	18.3% 624mg	136% 4629mg	3400mg per day for Men 19-50 years
Selenium	4.32% 2.38μg	11.7% 6.43μg	55μg per day for Men 19-50 years
Sodium	15% 223mg	1.43% 21.4mg	1500mg per day for Men 19-50 years
Zinc	5.67% 0.62mg	26.6% 2.93mg	11mg per day for Men 19-50 years
Water	5.93% 219g	16.5% 612g	3700g per day for Men 19-50 years

Canned Mashed Sweet Potato VS Taro Leaves Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Canned Mashed Sweet Potato or Taro Leaves?

Lets compare vitamin content per 300 calories of Canned Mashed Sweet Potato vs Taro Leaves:

• 300 calories of Canned Mashed Sweet Potato have 2.5 times more Vitamin B5 than Taro Leaves.
• While 300 kcal of Raw Taro Leaves contain 1.3 times more Vitamin A, 18.6 times more Vitamin B1, 12.2 times more Vitamin B2, 3.8 times more Vitamin B3, 1.5 times more Vitamin B6, 27.5 times more Vitamin B9, 24 times more Vitamin C, 4.5 times more Vitamin E and 108.8 times more Vitamin K than Canned Mashed Sweet Potato.
• 300 calories of Canned Mashed Sweet Potato have insufficient amounts of Vitamin K
• Both Canned Mashed Sweet Potato as well as Raw Taro Leaves have insufficient amounts of Vitamin B12 and Vitamin D in 300 calories.

Comparing minerals per 300 calories for Canned Mashed Sweet Potato vs Taro Leaves:

• 300 calories of Canned Mashed Sweet Potato have 10.4 times more Sodium than Taro Leaves.
• While 300 kcal of Raw Taro Leaves contain 8.6 times more Calcium, 2.3 times more Copper, 4.1 times more Iron, 4.5 times more Magnesium, 1.7 times more Manganese, 2.8 times more Phosphorus, 7.4 times more Potassium, 2.7 times more Selenium, 4.7 times more Zinc and 2.8 times more Water than Canned Mashed Sweet Potato.
• 300 calories of Canned Mashed Sweet Potato lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 300 calories:

• 300 calories of Canned Mashed Sweet Potato have 1.4 times more Carbohydrate than Taro Leaves.
• While 300 kcal of Raw Taro Leaves contain 17.2 times more Omega 3, 7.2 times more Omega 6, 1.3 times more Sugars, 5.2 times more Fiber and 6 times more Protein than Canned Mashed Sweet Potato.
• Both Canned Mashed Sweet Potato and Taro Leaves offer comparable quantities of Energy per 300 calories.
• 300 calories of Canned Mashed Sweet Potato provide inadequate amounts of Omega 3 and Omega 6