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Comparing Nutrients in 500 calories Taro LeavesVS Baked White Potatoes

Weight per 500 calories

Taro Leaves
1191g
Baked White Potatoes
544g

Baked Whole White Potatoes have 2.2 times more energy per unit of mass than Raw Taro Leaves, which is average in comparison to other foods. Taro Leaves having low energy density.

Which food has more nutrients per 500 calories - Taro Leaves or Baked White Potatoes?

Macros Ratio

Protein Fat Carbs

Taro Leaves
37%
12%
51%
Baked White Potatoes
9%
1%
90%
500 kcal ▼

Macro Nutrients

17.2%500kcal
Energy
17.2%500kcal
500 kcalvs500 kcal
Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

Find Vegetables rich in Energy
9.1%8.8g
Fat
0.84%0.82g
8.8 gvs0.82 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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5.6%1.8g
Saturated Fat
0.68%0.22g
1.8 gvs0.22 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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69%1.1g
Omega 3
5.1%0.082g
1.1 gvs0.082 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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15%2.55g
Omega 6
1.57%0.27g
2.55 gvs0.27 g
Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg
Cholesterol
0%0mg
0 mgvs0 mg
Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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61.4%79.8g
Carbohydrate
88%115g
79.8 gvs115 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

Find Vegetables rich in Carbohydrate
49.4%36g
Sugars
11.5%8.3g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
36 gvs8.3 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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NA
Fructose
2.7%1.96g
≤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]
NA gvs1.96 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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NA
Glucose
%3.42g
NA gvs3.42 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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NA
Sucrose
%2.17g
NA gvs2.17 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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116%44g
Fiber
30%11.4g
44 gvs11.4 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

Find Vegetables rich in Fiber
106%59.3g
Protein
20.4%11.4g
59.3 gvs11.4 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

319%2869μg
Vitamin A
0.6%5.43μg
RAE, retinol activity equivalents
2869 μgvs5.43 μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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207%2.5mg
Vitamin B1
21.7%0.26mg
Thiamine
2.5 mgvs0.26 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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418%5.43mg
Vitamin B2
18%0.23mg
Riboflavin
5.43 mgvs0.23 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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113%18mg
Vitamin B3
52%8.3mg
Niacin, nicotinic acid, niacinamide
18 mgvs8.3 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

Find Vegetables rich in Vitamin B3 Buy Nutritional Yeast naturally rich in vitamin B3
20%1mg
Vitamin B5
41.6%2.1mg
Pantothenic acid
1 mgvs2.1 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

Find Vegetables rich in Vitamin B5 Buy Nutritional Yeast naturally rich in vitamin B5
134%1.74mg
Vitamin B6
88.2%1.15mg
Pyridoxine
1.74 mgvs1.15 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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NA
Vitamin B7
NA
Biotin
NA μgvsNA μg
Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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375%1500μg
Vitamin B9
51.6%207μg
Folates and Folic Acid
1500 μgvs207 μg
Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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0%0μg
Vitamin B12
0%0μg
Cobalamin
0 μgvs0 μg
Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

Find Vegetables rich in Vitamin B12 Buy Vegan Vitamin B12
688%619mg
Vitamin C
76%68.5mg
Ascorbic acid
619 mgvs68.5 mg
Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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0%0IU
Vitamin D
0%0IU
Calciferol, cholecalciferol, ergocalciferol
0 IUvs0 IU
Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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160%24mg
Vitamin E
1.45%0.22mg
Tocopherols and Tocotrienols
24 mgvs0.22 mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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1077%1293μg
Vitamin K
12.2%14.7μg
Phytomenadione or phylloquinone
1293 μgvs14.7 μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

127%1274mg
Calcium
5.43%54.3mg
1274 mgvs54.3 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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357%3.2mg
Copper
76.7%0.69mg
3.2 mgvs0.69 mg
Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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NA
Fluoride
NA
Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
NA μgvsNA μg
Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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335%26.8mg
Iron
43.5%3.48mg
26.8 mgvs3.48 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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128%536mg
Magnesium
35%147mg
536 mgvs147 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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370%8.5mg
Manganese
44.7%1.03mg
8.5 mgvs1.03 mg
Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

Find Vegetables rich in Manganese
NA
Molybdenum
NA
Molybdenum is an essential trace element that is naturally present in many foods [RDA]
NA μgvsNA μg
Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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102%714mg
Phosphorus
58.2%408mg
714 mgvs408 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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227%7714mg
Potassium
87%2957mg
7714 mgvs2957 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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19.5%10.7μg
Selenium
4.94%2.7μg
10.7 μgvs2.7 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

Find Vegetables rich in Selenium
2.4%35.7mg
Sodium
2.54%38mg
35.7 mgvs38 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

Find Vegetables rich in Sodium
44.4%4.9mg
Zinc
17.3%1.9mg
4.9 mgvs1.9 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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27.6%1020g
Water
11%410g
1020 gvs410 g
Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 500 calories of Taro Leaves vs Baked White Potatoes:
Comparing minerals per 500 calories for Taro Leaves vs Baked White Potatoes:
Comparison of macro-nutrients per 500 calories:



Compare more foods per 500 kcal: