Comparing Nutrients in 500 calories Canned Mashed Sweet Potato VS Taro

Weight per 500 calories

• Canned Mashed Sweet Potato: 495g
• Taro: 446g

Both foods have similar energy densities which is average in comparison to other foods.

Which food has more nutrients per 500 calories - Canned Mashed Sweet Potato or Taro?

Macros Ratio

	Protein	Fat	Carbs
Canned Mashed Sweet Potato	8%	2%	90%
Taro	5%	2%	93%

Macro Nutrients

	Canned Mashed Sweet Potato	Taro	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	1.02% 0.99g	0.92% 0.89g	97g per day for Men 19-50 years
Saturated Fat	0.63% 0.2g	0.57% 0.18g	32g per day for Men 19-50 years
Omega 3	4.02% 0.064g	6.98% 0.11g	1.6g per day for Men 19-50 years
Omega 6	2.07% 0.35g	1.52% 0.26g	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	91% 118g	130g per day for Men 19-50 years
Sugars	37.2% 27g	2.46% 1.8g	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	48% 18.3g	38g per day for Men 19-50 years
Protein	17.5% 9.8g	12% 6.7g	56g per day for Men 19-50 years

Vitamins

	Canned Mashed Sweet Potato	Taro	Recommended Dietary Allowance
Vitamin A	239% 2153μg	2% 18μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11% 0.13mg	35.3% 0.42mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	34.3% 0.45mg	8.6% 0.11mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	29.5% 4.73mg	16.7% 2.68mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	50.7% 2.53mg	27% 1.35mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	89.5% 1.16mg	97% 1.26mg	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	24.6% 98μg	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	22.3% 20mg	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	71% 10.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	9.9% 12μg	3.72% 4.46μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Mashed Sweet Potato	Taro	Recommended Dietary Allowance
Calcium	15% 149mg	19% 192mg	1000mg per day for Men 19-50 years
Copper	153% 1.38mg	85.3% 0.77mg	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	30.7% 2.46mg	8mg per day for Men 19-50 years
Magnesium	28.3% 119mg	35% 147mg	420mg per day for Men 19-50 years
Manganese	213% 4.9mg	74.3% 1.7mg	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	53.6% 375mg	700mg per day for Men 19-50 years
Potassium	30.6% 1040mg	77.6% 2638mg	3400mg per day for Men 19-50 years
Selenium	7.2% 3.96μg	5.7% 3.13μg	55μg per day for Men 19-50 years
Sodium	24.8% 371mg	3.27% 49mg	1500mg per day for Men 19-50 years
Zinc	9.45% 1.04mg	9.33% 1.03mg	11mg per day for Men 19-50 years
Water	9.9% 366g	8.52% 315g	3700g per day for Men 19-50 years

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

• Canned Mashed Sweet Potato has 120.6 times more Vitamin A, 4 times more Vitamin B2, 1.8 times more Vitamin B3, 1.9 times more Vitamin B5, 1.3 times more Vitamin C and 2.7 times more Vitamin K than Raw Taro.
• While Raw Taro contains 3.2 times more Vitamin B1, 1.8 times more Vitamin B9 and 2 times more Vitamin E than Canned Mashed Sweet Potato.
• Both Canned Mashed Sweet Potato and Raw Taro have similar amounts of Vitamin B6 per 500 kcal.
• Both Canned Mashed Sweet Potato as well as Raw Taro have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

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

• Canned Mashed Sweet Potato has 1.8 times more Copper, 2.7 times more Iron, 2.9 times more Manganese, 1.3 times more Selenium and 7.6 times more Sodium than Raw Taro.
• While Raw Taro contains 1.3 times more Calcium, 1.5 times more Phosphorus and 2.5 times more Potassium than Canned Mashed Sweet Potato.
• Both Canned Mashed Sweet Potato and Raw Taro have similar amounts of Magnesium, Zinc and Water per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Canned Mashed Sweet Potato has 15.1 times more Sugars and 1.5 times more Protein than Raw Taro.
• While Raw Taro contains 1.7 times more Omega 3 and 2.2 times more Fiber than Canned Mashed Sweet Potato.
• Both Canned Mashed Sweet Potato and Raw Taro have similar amounts of Energy and Carbohydrate per 500 kcal.
• Both Canned Mashed Sweet Potato as well as Raw Taro have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 500 kcal.