Comparing Nutrients in 500 calories Cooked Sweet Potato, Boiled, Without Skin with Salt VS Steamed Taro Leaves with Salt

Weight per 500 calories

• Cooked Sweet Potato, Boiled, Without Skin with Salt: 658g
• Steamed Taro Leaves with Salt: 2083g

Cooked Sweet Potato, Boiled, Without Skin with Salt has 3.2 times more energy per 100g than Steamed Taro Leaves with Salt. It has average energy density when compared to other foods. Steamed Taro Leaves with Salt having very low energy density.

Discover which food has more nutrients per 500 calories - Cooked Sweet Potato, Boiled, Without Skin with Salt or Steamed Taro Leaves with Salt?

Macros Ratio

	Protein	Fat	Carbs
Cooked Sweet Potato, Boiled, Without Skin with Salt	7%	2%	91%
Steamed Taro Leaves with Salt	36%	12%	52%

Macro Nutrients

	Cooked Sweet Potato, Boiled, Without Skin with Salt	Steamed Taro Leaves with Salt	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	0.95% 0.92g	8.8% 8.54g	97g per day for Men 19-50 years
Saturated Fat	0.82% 0.26g	5.4% 1.73g	32g per day for Men 19-50 years
Omega 3	0% 0g	66.4% 1.06g	1.6g per day for Men 19-50 years
Omega 6	3.1% 0.53g	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	89.7% 117g	62.3% 81g	130g per day for Men 19-50 years
Sugars	52% 37.8g	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	3.9% 2.83g	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	% 3.55g	NA	g per day for Men 19-50 years
Sucrose	% 9.4g	NA	g per day for Men 19-50 years
Fiber	43.3% 16.4g	110% 41.7g	38g per day for Men 19-50 years
Protein	16% 9g	101% 56.7g	56g per day for Men 19-50 years

Vitamins

	Cooked Sweet Potato, Boiled, Without Skin with Salt	Steamed Taro Leaves with Salt	Recommended Dietary Allowance
Vitamin A	575% 5178μg	491% 4417μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	30.7% 0.37mg	241% 2.9mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	23.8% 0.31mg	609% 7.9mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	22% 3.54mg	165% 26.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	76.4% 3.82mg	18.3% 0.92mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	83.5% 1.1mg	115% 1.5mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	30.3% 9.08μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	9.87% 39.5μg	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	94% 84.2mg	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	41.2% 6.2mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	11.5% 14μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Sweet Potato, Boiled, Without Skin with Salt	Steamed Taro Leaves with Salt	Recommended Dietary Allowance
Calcium	17.8% 178mg	179% 1792mg	1000mg per day for Men 19-50 years
Copper	68.7% 0.62mg	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	59.2% 4.74mg	307% 24.6mg	8mg per day for Men 19-50 years
Magnesium	28% 118mg	99% 417mg	420mg per day for Men 19-50 years
Manganese	76% 1.75mg	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	30% 211mg	80.4% 563mg	700mg per day for Men 19-50 years
Potassium	44.5% 1513mg	282% 9583mg	3400mg per day for Men 19-50 years
Selenium	2.4% 1.3μg	34% 18.8μg	55μg per day for Men 19-50 years
Sodium	115% 1730mg	331% 4958mg	1500mg per day for Men 19-50 years
Zinc	12% 1.3mg	39.8% 4.38mg	11mg per day for Men 19-50 years
Water	14.2% 527g	52% 1920g	3700g per day for Men 19-50 years

Cooked Sweet Potato, Boiled, Without Skin With Salt VS Steamed Taro Leaves With Salt Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Cooked Sweet Potato, Boiled, Without Skin with Salt or Steamed Taro Leaves with Salt?

Lets compare vitamin content per 500 calories of Cooked Sweet Potato, Boiled, Without Skin with Salt vs Steamed Taro Leaves with Salt:

• 500 calories of Cooked Sweet Potato, Boiled, Without Skin with Salt have 4.2 times more Vitamin B5 than Steamed Taro Leaves with Salt.
• While 500 kcal of Steamed Taro Leaves with Salt contain 7.9 times more Vitamin B1, 25.6 times more Vitamin B2, 7.5 times more Vitamin B3, 1.4 times more Vitamin B6, 25.3 times more Vitamin B9 and 8.8 times more Vitamin C than Cooked Sweet Potato, Boiled, Without Skin with Salt.
• Both Cooked Sweet Potato, Boiled, Without Skin with Salt and Steamed Taro Leaves with Salt provide similar amounts of Vitamin A per 500 calories.
• 500 calories of Cooked Sweet Potato, Boiled, Without Skin with Salt have insufficient amounts of Vitamin B9
• Both Cooked Sweet Potato, Boiled, Without Skin with Salt as well as Steamed Taro Leaves with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Cooked Sweet Potato, Boiled, Without Skin with Salt vs Steamed Taro Leaves with Salt:

• 500 kcal of Steamed Taro Leaves with Salt contain 10.1 times more Calcium, 4.7 times more Copper, 5.2 times more Iron, 3.5 times more Magnesium, 4.4 times more Manganese, 2.7 times more Phosphorus, 6.3 times more Potassium, 14.3 times more Selenium, 2.9 times more Sodium, 3.3 times more Zinc and 3.6 times more Water than Cooked Sweet Potato, Boiled, Without Skin with Salt.
• 500 calories of Cooked Sweet Potato, Boiled, Without Skin with Salt lack sufficient amounts of Selenium

Comparison of macro-nutrients per 500 calories:

• 500 calories of Cooked Sweet Potato, Boiled, Without Skin with Salt have 1.4 times more Carbohydrate than Steamed Taro Leaves with Salt.
• While 500 kcal of Steamed Taro Leaves with Salt contain more Omega 3, 4.6 times more Omega 6, 2.5 times more Fiber and 6.3 times more Protein than Cooked Sweet Potato, Boiled, Without Skin with Salt.
• Both Cooked Sweet Potato, Boiled, Without Skin with Salt and Steamed Taro Leaves with Salt offer comparable quantities of Energy per 500 calories.
• 500 calories of Cooked Sweet Potato, Boiled, Without Skin with Salt provide inadequate amounts of Omega 3 and Omega 6