Comparing Nutrients in 500 calories Canned Mashed Sweet Potato VS Taro Leaves

Weight per 500 calories

• Canned Mashed Sweet Potato: 495g
• Taro Leaves: 1191g

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 500 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	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	1.02% 0.99g	9.1% 8.8g	97g per day for Men 19-50 years
Saturated Fat	0.63% 0.2g	5.6% 1.8g	32g per day for Men 19-50 years
Omega 3	4.02% 0.064g	69% 1.1g	1.6g per day for Men 19-50 years
Omega 6	2.07% 0.35g	15% 2.55g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	88.3% 115g	61.4% 79.8g	130g per day for Men 19-50 years
Sugars	37.2% 27g	49.4% 36g	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	22% 8.4g	116% 44g	38g per day for Men 19-50 years
Protein	17.5% 9.8g	106% 59.3g	56g per day for Men 19-50 years

Vitamins

	Canned Mashed Sweet Potato	Taro Leaves	Recommended Dietary Allowance
Vitamin A	239% 2153μg	319% 2869μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11% 0.13mg	207% 2.5mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	34.3% 0.45mg	418% 5.43mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	29.5% 4.73mg	113% 18mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	50.7% 2.53mg	20% 1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	89.5% 1.16mg	134% 1.74mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	32.5% 9.75μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	13.6% 54.5μg	375% 1500μg	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	28.6% 25.7mg	688% 619mg	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	36% 5.4mg	160% 24mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	9.9% 12μg	1077% 1293μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Mashed Sweet Potato	Taro Leaves	Recommended Dietary Allowance
Calcium	15% 149mg	127% 1274mg	1000mg per day for Men 19-50 years
Copper	153% 1.38mg	357% 3.2mg	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	82.3% 6.6mg	335% 26.8mg	8mg per day for Men 19-50 years
Magnesium	28.3% 119mg	128% 536mg	420mg per day for Men 19-50 years
Manganese	213% 4.9mg	370% 8.5mg	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	36.8% 257mg	102% 714mg	700mg per day for Men 19-50 years
Potassium	30.6% 1040mg	227% 7714mg	3400mg per day for Men 19-50 years
Selenium	7.2% 3.96μg	19.5% 10.7μg	55μg per day for Men 19-50 years
Sodium	24.8% 371mg	2.4% 35.7mg	1500mg per day for Men 19-50 years
Zinc	9.45% 1.04mg	44.4% 4.9mg	11mg per day for Men 19-50 years
Water	9.9% 366g	27.6% 1020g	3700g per day for Men 19-50 years

Canned Mashed Sweet Potato VS Taro Leaves Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Canned Mashed Sweet Potato or Taro Leaves?

Lets compare vitamin content per 500 calories of Canned Mashed Sweet Potato vs Taro Leaves:

• 500 calories of Canned Mashed Sweet Potato have 2.5 times more Vitamin B5 than Taro Leaves.
• While 500 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.
• 500 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 500 calories.

Comparing minerals per 500 calories for Canned Mashed Sweet Potato vs Taro Leaves:

• 500 calories of Canned Mashed Sweet Potato have 10.4 times more Sodium than Taro Leaves.
• While 500 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.
• 500 calories of Canned Mashed Sweet Potato lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 500 calories:

• 500 calories of Canned Mashed Sweet Potato have 1.4 times more Carbohydrate than Taro Leaves.
• While 500 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 500 calories.
• 500 calories of Canned Mashed Sweet Potato provide inadequate amounts of Omega 3 and Omega 6