Comparing Nutrients in 500 calories Taro VS Canned Mashed Sweet Potato

Weight per 500 calories

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

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

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

Macros Ratio

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

Macro Nutrients

	Taro	Canned Mashed Sweet Potato	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	0.92% 0.89g	1.02% 0.99g	97g per day for Men 19-50 years
Saturated Fat	0.57% 0.18g	0.63% 0.2g	32g per day for Men 19-50 years
Omega 3	6.98% 0.11g	4.02% 0.064g	1.6g per day for Men 19-50 years
Omega 6	1.52% 0.26g	2.07% 0.35g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	91% 118g	88.3% 115g	130g per day for Men 19-50 years
Sugars	2.46% 1.8g	37.2% 27g	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	48% 18.3g	22% 8.4g	38g per day for Men 19-50 years
Protein	12% 6.7g	17.5% 9.8g	56g per day for Men 19-50 years

Vitamins

	Taro	Canned Mashed Sweet Potato	Recommended Dietary Allowance
Vitamin A	2% 18μg	239% 2153μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	35.3% 0.42mg	11% 0.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.6% 0.11mg	34.3% 0.45mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	16.7% 2.68mg	29.5% 4.73mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	27% 1.35mg	50.7% 2.53mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	97% 1.26mg	89.5% 1.16mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	32.5% 9.75μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	24.6% 98μg	13.6% 54.5μg	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	22.3% 20mg	28.6% 25.7mg	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	71% 10.6mg	36% 5.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.72% 4.46μg	9.9% 12μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Taro	Canned Mashed Sweet Potato	Recommended Dietary Allowance
Calcium	19% 192mg	15% 149mg	1000mg per day for Men 19-50 years
Copper	85.3% 0.77mg	153% 1.38mg	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	30.7% 2.46mg	82.3% 6.6mg	8mg per day for Men 19-50 years
Magnesium	35% 147mg	28.3% 119mg	420mg per day for Men 19-50 years
Manganese	74.3% 1.7mg	213% 4.9mg	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	53.6% 375mg	36.8% 257mg	700mg per day for Men 19-50 years
Potassium	77.6% 2638mg	30.6% 1040mg	3400mg per day for Men 19-50 years
Selenium	5.7% 3.13μg	7.2% 3.96μg	55μg per day for Men 19-50 years
Sodium	3.27% 49mg	24.8% 371mg	1500mg per day for Men 19-50 years
Zinc	9.33% 1.03mg	9.45% 1.04mg	11mg per day for Men 19-50 years
Water	8.52% 315g	9.9% 366g	3700g per day for Men 19-50 years

Taro VS Canned Mashed Sweet Potato Nutrients Per 500 Kcal

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

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

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

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

• 500 calories of Taro have 1.3 times more Calcium, 1.2 times more Magnesium, 1.5 times more Phosphorus and 2.5 times more Potassium than Canned Mashed Sweet Potato.
• While 500 kcal of Canned Mashed Sweet Potato contain 1.8 times more Copper, 2.7 times more Iron, 2.9 times more Manganese and 7.6 times more Sodium than Raw Taro.
• Both Raw Taro as well as Canned Mashed Sweet Potato lack sufficient amounts of Selenium and Zinc in 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Taro have 2.2 times more Fiber than Canned Mashed Sweet Potato.
• While 500 kcal of Canned Mashed Sweet Potato contain 15.1 times more Sugars and 1.5 times more Protein than Raw Taro.
• Both Taro and Canned Mashed Sweet Potato offer comparable quantities of Energy and Carbohydrate per 500 calories.
• Both Raw Taro as well as Canned Mashed Sweet Potato provide inadequate amounts of Omega 3 and Omega 6 in 500 calories.