Comparing Nutrients in 5 ounces Baked Potato Flesh VS Cooked Taro

Macros Ratio

	Protein	Fat	Carbs
Baked Potato Flesh	8%	1%	91%
Cooked Taro	1%	1%	98%

Macro Nutrients

	Baked Potato Flesh	Cooked Taro	Recommended Dietary Allowance
Energy	4.55% 132kcal	6.94% 201kcal	2900kcal per day for Men 19-50 years
Fat	0.15% 0.14g	0.16% 0.16g	97g per day for Men 19-50 years
Saturated Fat	0.12% 0.037g	0.1% 0.033g	32g per day for Men 19-50 years
Omega 3	0.89% 0.014g	1.24% 0.02g	1.6g per day for Men 19-50 years
Omega 6	0.27% 0.045g	0.27% 0.045g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	23.5% 30.5g	37.7% 49g	130g per day for Men 19-50 years
Sugars	3.32% 2.4g	0.96% 0.69g	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	5.6% 2.13g	19% 7.23g	38g per day for Men 19-50 years
Protein	4.96% 2.78g	1.3% 0.74g	56g per day for Men 19-50 years

Vitamins

	Baked Potato Flesh	Cooked Taro	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.63% 5.67μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12.4% 0.15mg	12.6% 0.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.3% 0.03mg	3.05% 0.04mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12.4% 1.98mg	4.5% 0.72mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	15.7% 0.79mg	9.53% 0.48mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	33% 0.43mg	36% 0.47mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	3.2% 12.8μg	6.73% 27μg	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	20% 18mg	7.87% 7.1mg	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	0.38% 0.057mg	27.7% 4.15mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.35% 0.43μg	1.4% 1.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Potato Flesh	Cooked Taro	Recommended Dietary Allowance
Calcium	0.71% 7.1mg	2.55% 25.5mg	1000mg per day for Men 19-50 years
Copper	34% 0.3mg	31.7% 0.28mg	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	6.2% 0.5mg	12.8% 1.02mg	8mg per day for Men 19-50 years
Magnesium	8.44% 35.4mg	10% 42.5mg	420mg per day for Men 19-50 years
Manganese	9.92% 0.23mg	27.7% 0.64mg	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	10% 71mg	15.4% 108mg	700mg per day for Men 19-50 years
Potassium	16.3% 554mg	20% 686mg	3400mg per day for Men 19-50 years
Selenium	0.77% 0.43μg	2.3% 1.28μg	55μg per day for Men 19-50 years
Sodium	0.47% 7.1mg	1.4% 21.3mg	1500mg per day for Men 19-50 years
Zinc	3.74% 0.41mg	3.48% 0.38mg	11mg per day for Men 19-50 years
Water	2.9% 107g	2.44% 90g	3700g per day for Men 19-50 years

Nutrient Comparison: Baked Potato Flesh VS Cooked Taro per 5 oz

Compare the macro and micronutrient content in 5 oz of Baked Potato Flesh versus 5 oz of Cooked Taro to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Baked Potato Flesh vs Cooked Taro:

• 5 ounces of Baked Potato Flesh have 2.7 times more Vitamin B3, 1.7 times more Vitamin B5 and 2.6 times more Vitamin C than Cooked Taro.
• While 5 oz of Cooked Taro no Salt contain 1.3 times more Vitamin B2, 2.1 times more Vitamin B9 and 73.3 times more Vitamin E than Baked Potatoes Flesh no Salt.
• Both Baked Potato Flesh and Cooked Taro provide similar amounts of Vitamin B1 and Vitamin B6 per five ounces.
• 5 ounces of Baked Potato Flesh have insufficient amounts of Vitamin B2 and Vitamin E
• Both Baked Potatoes Flesh no Salt as well as Cooked Taro no Salt have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin K in five ounces.

Comparing minerals per 5 ounces for Baked Potato Flesh vs Cooked Taro:

• 5 oz of Cooked Taro no Salt contain 2.1 times more Iron, 2.8 times more Manganese and 1.5 times more Phosphorus than Baked Potatoes Flesh no Salt.
• Both Baked Potato Flesh and Cooked Taro contain similar levels of Copper, Magnesium, Potassium and Zinc per five ounces.
• Both Baked Potatoes Flesh no Salt as well as Cooked Taro no Salt lack sufficient amounts of Calcium and Selenium in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Baked Potato Flesh have 3.5 times more Sugars and 3.8 times more Protein than Cooked Taro.
• While 5 oz of Cooked Taro no Salt contain 1.5 times more Energy, 1.6 times more Carbohydrate and 3.4 times more Fiber than Baked Potatoes Flesh no Salt.
• 5 ounces of Cooked Taro provide inadequate amounts of Protein
• Both Baked Potatoes Flesh no Salt as well as Cooked Taro no Salt provide inadequate amounts of Omega 3 and Omega 6 in five ounces.