Comparing Nutrients in 500 calories Cooked Taro VS Frozen Sweet Potato

Weight per 500 calories

• Cooked Taro: 352g
• Frozen Sweet Potato: 521g

Cooked Taro has 1.5 times more energy per 100g than Frozen Sweet Potato. It has average energy density when compared to other foods. Frozen Sweet Potato, Unprepared having average energy density.

Discover which food has more nutrients per 500 calories - Cooked Taro or Frozen Sweet Potato?

Macros Ratio

	Protein	Fat	Carbs
Cooked Taro	1%	1%	98%
Frozen Sweet Potato	7%	2%	91%

Macro Nutrients

	Cooked Taro	Frozen Sweet Potato	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	0.4% 0.39g	0.97% 0.94g	97g per day for Men 19-50 years
Saturated Fat	0.25% 0.081g	0.63% 0.2g	32g per day for Men 19-50 years
Omega 3	3.1% 0.049g	4.23% 0.068g	1.6g per day for Men 19-50 years
Omega 6	0.66% 0.11g	2.05% 0.35g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	94% 122g	89% 116g	130g per day for Men 19-50 years
Sugars	2.38% 1.73g	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	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	47.3% 18g	23.3% 8.85g	38g per day for Men 19-50 years
Protein	3.27% 1.83g	16% 8.9g	56g per day for Men 19-50 years

Vitamins

	Cooked Taro	Frozen Sweet Potato	Recommended Dietary Allowance
Vitamin A	1.56% 14μg	300% 2698μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	31.4% 0.38mg	29% 0.35mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.6% 0.099mg	20.4% 0.27mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.2% 1.8mg	19.4% 3.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	23.7% 1.2mg	53.6% 2.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	89.7% 1.17mg	71% 0.92mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	26% 7.76μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	16.7% 67μg	27.3% 109μg	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	19.6% 17.6mg	77% 69.3mg	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	68.8% 10.3mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.52% 4.23μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Taro	Frozen Sweet Potato	Recommended Dietary Allowance
Calcium	6.34% 63.4mg	19.3% 193mg	1000mg per day for Men 19-50 years
Copper	78.6% 0.71mg	102% 0.92mg	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	31.7% 2.54mg	34.5% 2.76mg	8mg per day for Men 19-50 years
Magnesium	25% 106mg	27.3% 115mg	420mg per day for Men 19-50 years
Manganese	68.7% 1.6mg	151% 3.46mg	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	38.2% 268mg	33.5% 234mg	700mg per day for Men 19-50 years
Potassium	50% 1704mg	56% 1901mg	3400mg per day for Men 19-50 years
Selenium	5.76% 3.17μg	5.7% 3.13μg	55μg per day for Men 19-50 years
Sodium	3.52% 53mg	2.1% 31.3mg	1500mg per day for Men 19-50 years
Zinc	8.64% 0.95mg	14.7% 1.6mg	11mg per day for Men 19-50 years
Water	6.07% 225g	10.5% 390g	3700g per day for Men 19-50 years

Cooked Taro VS Frozen Sweet Potato Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Cooked Taro or Frozen Sweet Potato?

Lets compare vitamin content per 500 calories of Cooked Taro vs Frozen Sweet Potato:

• 500 calories of Cooked Taro have 1.3 times more Vitamin B6 than Frozen Sweet Potato.
• While 500 kcal of Frozen Sweet Potato, Unprepared contain 191.6 times more Vitamin A, 2.7 times more Vitamin B2, 1.7 times more Vitamin B3, 2.3 times more Vitamin B5, 1.6 times more Vitamin B9 and 3.9 times more Vitamin C than Cooked Taro no Salt.
• Both Cooked Taro and Frozen Sweet Potato provide similar amounts of Vitamin B1 per 500 calories.
• 500 calories of Cooked Taro have insufficient amounts of Vitamin A and Vitamin B2
• Both Cooked Taro no Salt as well as Frozen Sweet Potato, Unprepared have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Cooked Taro vs Frozen Sweet Potato:

• 500 kcal of Frozen Sweet Potato, Unprepared contain 3 times more Calcium, 1.3 times more Copper, 2.2 times more Manganese, 1.7 times more Zinc and 1.7 times more Water than Cooked Taro no Salt.
• Both Cooked Taro and Frozen Sweet Potato contain similar levels of Iron, Magnesium, Phosphorus and Potassium per 500 calories.
• 500 calories of Cooked Taro lack sufficient amounts of Calcium and Zinc
• Both Cooked Taro no Salt as well as Frozen Sweet Potato, Unprepared lack sufficient amounts of Selenium in 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Cooked Taro have 2 times more Fiber than Frozen Sweet Potato.
• While 500 kcal of Frozen Sweet Potato, Unprepared contain 4.9 times more Protein than Cooked Taro no Salt.
• Both Cooked Taro and Frozen Sweet Potato offer comparable quantities of Energy and Carbohydrate per 500 calories.
• 500 calories of Cooked Taro provide inadequate amounts of Protein
• Both Cooked Taro no Salt as well as Frozen Sweet Potato, Unprepared provide inadequate amounts of Omega 3 and Omega 6 in 500 calories.