Comparing Nutrients in 500 calories Baked Red Potatoes VS Steamed Taro Leaves

Weight per 500 calories

• Baked Red Potatoes: 575g
• Steamed Taro Leaves: 2083g

Baked Red Potatoes have 3.6 times more energy per 100g than Steamed Taro Leaves. It has average energy density when compared to other foods. Steamed Taro Leaves having very low energy density.

Which food has more nutrients per 500 calories - Baked Red Potatoes or Steamed Taro Leaves?

Macros Ratio

	Protein	Fat	Carbs
Baked Red Potatoes	10%	2%	88%
Steamed Taro Leaves	35%	12%	53%

Macro Nutrients

	Baked Red Potatoes	Steamed Taro Leaves	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	0.89% 0.86g	8.8% 8.54g	97g per day for Men 19-50 years
Saturated Fat	0.72% 0.23g	5.4% 1.73g	32g per day for Men 19-50 years
Omega 3	5.4% 0.086g	66.4% 1.06g	1.6g per day for Men 19-50 years
Omega 6	1.66% 0.28g	14.3% 2.44g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	86.6% 113g	64.4% 83.8g	130g per day for Men 19-50 years
Sugars	11.3% 8.2g	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	3.5% 2.53g	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	% 3.16g	NA	g per day for Men 19-50 years
Sucrose	% 2.6g	NA	g per day for Men 19-50 years
Fiber	27.2% 10.3g	110% 41.7g	38g per day for Men 19-50 years
Protein	23.6% 13.2g	101% 56.7g	56g per day for Men 19-50 years

Vitamins

	Baked Red Potatoes	Steamed Taro Leaves	Recommended Dietary Allowance
Vitamin A	0.64% 5.75μg	491% 4417μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	34.5% 0.41mg	241% 2.9mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	22% 0.29mg	609% 7.9mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	57.3% 9.17mg	165% 26.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	39% 1.96mg	18.3% 0.92mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	94% 1.2mg	115% 1.5mg	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	38.8% 155μg	250% 1000μg	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	80.5% 72.4mg	822% 740mg	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	3.07% 0.46mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	13.4% 16μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Red Potatoes	Steamed Taro Leaves	Recommended Dietary Allowance
Calcium	5.17% 51.7mg	179% 1792mg	1000mg per day for Men 19-50 years
Copper	111% 1mg	324% 2.9mg	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	50.3% 4.02mg	307% 24.6mg	8mg per day for Men 19-50 years
Magnesium	38.3% 161mg	99% 417mg	420mg per day for Men 19-50 years
Manganese	43.2% 0.99mg	336% 7.73mg	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	59% 414mg	80.4% 563mg	700mg per day for Men 19-50 years
Potassium	92% 3132mg	282% 9583mg	3400mg per day for Men 19-50 years
Selenium	NA	34% 18.8μg	55μg per day for Men 19-50 years
Sodium	4.6% 69mg	2.78% 41.7mg	1500mg per day for Men 19-50 years
Zinc	21% 2.3mg	39.8% 4.38mg	11mg per day for Men 19-50 years
Water	12% 441g	52% 1920g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Baked Red Potatoes vs Steamed Taro Leaves:

• Baked Whole Red Potatoes have 2.1 times more Vitamin B5 than Steamed Taro Leaves.
• While Steamed Taro Leaves contain 768.5 times more Vitamin A, 7 times more Vitamin B1, 27.6 times more Vitamin B2, 2.9 times more Vitamin B3, 6.4 times more Vitamin B9 and 10.2 times more Vitamin C than Baked Whole Red Potatoes.
• Both Baked Whole Red Potatoes and Steamed Taro Leaves have similar amounts of Vitamin B6 per 500 kcal.
• Both Baked Whole Red Potatoes as well as Steamed Taro Leaves have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Baked Red Potatoes vs Steamed Taro Leaves:

• Steamed Taro Leaves contain 34.6 times more Calcium, 2.9 times more Copper, 6.1 times more Iron, 2.6 times more Magnesium, 7.8 times more Manganese, 1.4 times more Phosphorus, 3.1 times more Potassium, 1.9 times more Zinc and 4.4 times more Water than Baked Whole Red Potatoes.

Comparison of macro-nutrients per 500 calories:

• Baked Whole Red Potatoes have 1.3 times more Carbohydrate than Steamed Taro Leaves.
• While Steamed Taro Leaves contain 9.9 times more Fat, 7.5 times more Saturated Fat, 12.3 times more Omega 3, 8.7 times more Omega 6, 4 times more Fiber and 4.3 times more Protein than Baked Whole Red Potatoes.
• Both Baked Whole Red Potatoes and Steamed Taro Leaves have similar amounts of Energy per 500 kcal.
• Both Baked Whole Red Potatoes as well as Steamed Taro Leaves have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.