Comparing Nutrients in 500 calories Steamed Taro Leaves VS Baked Frozen Sweet Potato

Weight per 500 calories

• Steamed Taro Leaves: 2083g
• Baked Frozen Sweet Potato: 500g

Baked Frozen Sweet Potato no Salt has 4.2 times more energy per unit of mass than Steamed Taro Leaves, which is average in comparison to other foods. Steamed Taro Leaves having very low energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Steamed Taro Leaves	35%	12%	53%
Baked Frozen Sweet Potato	7%	1%	92%

Macro Nutrients

	Steamed Taro Leaves	Baked Frozen Sweet Potato	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	8.8% 8.54g	0.62% 0.6g	97g per day for Men 19-50 years
Saturated Fat	5.4% 1.73g	0.39% 0.13g	32g per day for Men 19-50 years
Omega 3	66.4% 1.06g	2.2% 0.035g	1.6g per day for Men 19-50 years
Omega 6	14.3% 2.44g	1.24% 0.21g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	64.4% 83.8g	90% 117g	130g per day for Men 19-50 years
Sugars	NA	63.2% 46g	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	110% 41.7g	23.7% 9g	38g per day for Men 19-50 years
Protein	101% 56.7g	15.3% 8.55g	56g per day for Men 19-50 years

Vitamins

	Steamed Taro Leaves	Baked Frozen Sweet Potato	Recommended Dietary Allowance
Vitamin A	491% 4417μg	579% 5215μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	241% 2.9mg	27.5% 0.33mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	609% 7.9mg	21.5% 0.28mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	165% 26.4mg	17.3% 2.78mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	18.3% 0.92mg	56% 2.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	115% 1.5mg	71.5% 0.93mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	26% 7.8μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	250% 1000μg	27.5% 110μg	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	822% 740mg	50.6% 45.5mg	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	NA	25.7% 3.85mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	10.4% 12.5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Steamed Taro Leaves	Baked Frozen Sweet Potato	Recommended Dietary Allowance
Calcium	179% 1792mg	17.5% 175mg	1000mg per day for Men 19-50 years
Copper	324% 2.9mg	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	307% 24.6mg	33.8% 2.7mg	8mg per day for Men 19-50 years
Magnesium	99% 417mg	25% 105mg	420mg per day for Men 19-50 years
Manganese	336% 7.73mg	145% 3.33mg	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	80.4% 563mg	31.4% 220mg	700mg per day for Men 19-50 years
Potassium	282% 9583mg	55.4% 1885mg	3400mg per day for Men 19-50 years
Selenium	34% 18.8μg	5.45% 3μg	55μg per day for Men 19-50 years
Sodium	2.78% 41.7mg	2.67% 40mg	1500mg per day for Men 19-50 years
Zinc	39.8% 4.38mg	13.6% 1.5mg	11mg per day for Men 19-50 years
Water	52% 1920g	9.96% 369g	3700g per day for Men 19-50 years

Steamed Taro Leaves VS Baked Frozen Sweet Potato Nutrients Per 500 Kcal

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

Lets compare vitamin content per 500 calories of Steamed Taro Leaves vs Baked Frozen Sweet Potato:

• 500 calories of Steamed Taro Leaves have 8.8 times more Vitamin B1, 28.3 times more Vitamin B2, 9.5 times more Vitamin B3, 1.6 times more Vitamin B6, 9.1 times more Vitamin B9 and 16.3 times more Vitamin C than Baked Frozen Sweet Potato.
• While 500 kcal of Baked Frozen Sweet Potato no Salt contain 3.1 times more Vitamin B5 than Steamed Taro Leaves.
• Both Steamed Taro Leaves and Baked Frozen Sweet Potato provide similar amounts of Vitamin A per 500 calories.
• Both Steamed Taro Leaves as well as Baked Frozen Sweet Potato no Salt have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Steamed Taro Leaves vs Baked Frozen Sweet Potato:

• 500 calories of Steamed Taro Leaves have 10.2 times more Calcium, 3.2 times more Copper, 9.1 times more Iron, 4 times more Magnesium, 2.3 times more Manganese, 2.6 times more Phosphorus, 5.1 times more Potassium, 6.3 times more Selenium, 2.9 times more Zinc and 5.2 times more Water than Baked Frozen Sweet Potato.
• 500 calories of Baked Frozen Sweet Potato lack sufficient amounts of Selenium

Comparison of macro-nutrients per 500 calories:

• 500 calories of Steamed Taro Leaves have 30.4 times more Omega 3, 11.6 times more Omega 6, 4.6 times more Fiber and 6.6 times more Protein than Baked Frozen Sweet Potato.
• While 500 kcal of Baked Frozen Sweet Potato no Salt contain 1.4 times more Carbohydrate than Steamed Taro Leaves.
• Both Steamed Taro Leaves and Baked Frozen Sweet Potato offer comparable quantities of Energy per 500 calories.
• 500 calories of Baked Frozen Sweet Potato provide inadequate amounts of Omega 3 and Omega 6