Comparing Nutrients in 5 ounces Baked Potato Flesh VS Taro Shoots

Macros Ratio

	Protein	Fat	Carbs
Baked Potato Flesh	8%	1%	91%
Taro Shoots	27%	6%	67%

Macro Nutrients

	Baked Potato Flesh	Taro Shoots	Recommended Dietary Allowance
Energy	4.55% 132kcal	0.54% 15.6kcal	2900kcal per day for Men 19-50 years
Fat	0.15% 0.14g	0.13% 0.13g	97g per day for Men 19-50 years
Saturated Fat	0.12% 0.037g	0.08% 0.026g	32g per day for Men 19-50 years
Omega 3	0.89% 0.014g	0.97% 0.016g	1.6g per day for Men 19-50 years
Omega 6	0.27% 0.045g	0.22% 0.037g	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	2.53% 3.3g	130g per day for Men 19-50 years
Sugars	3.32% 2.4g	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	5.6% 2.13g	NA	38g per day for Men 19-50 years
Protein	4.96% 2.78g	2.33% 1.3g	56g per day for Men 19-50 years

Vitamins

	Baked Potato Flesh	Taro Shoots	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.47% 4.25μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12.4% 0.15mg	4.72% 0.057mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.3% 0.03mg	5.45% 0.071mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12.4% 1.98mg	7.1% 1.13mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	15.7% 0.79mg	2.13% 0.11mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	33% 0.43mg	12% 0.16mg	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	1.06% 4.25μg	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	33% 29.8mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.35% 0.43μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Potato Flesh	Taro Shoots	Recommended Dietary Allowance
Calcium	0.71% 7.1mg	1.7% 17mg	1000mg per day for Men 19-50 years
Copper	34% 0.3mg	14% 0.12mg	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	10.6% 0.85mg	8mg per day for Men 19-50 years
Magnesium	8.44% 35.4mg	2.7% 11.3mg	420mg per day for Men 19-50 years
Manganese	9.92% 0.23mg	7.5% 0.17mg	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	5.67% 39.7mg	700mg per day for Men 19-50 years
Potassium	16.3% 554mg	14% 471mg	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	0.094% 1.4mg	1500mg per day for Men 19-50 years
Zinc	3.74% 0.41mg	6.57% 0.72mg	11mg per day for Men 19-50 years
Water	2.9% 107g	3.67% 136g	3700g per day for Men 19-50 years

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

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

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

• 5 ounces of Baked Potato Flesh have 2.6 times more Vitamin B1, 1.7 times more Vitamin B3, 7.4 times more Vitamin B5, 2.7 times more Vitamin B6 and 3 times more Vitamin B9 than Taro Shoots.
• While 5 oz of Raw Taro Shoots contain 2.4 times more Vitamin B2 and 1.6 times more Vitamin C than Baked Potatoes Flesh no Salt.
• 5 ounces of Baked Potato Flesh have insufficient amounts of Vitamin B2
• 5 ounces of Taro Shoots have insufficient amounts of Vitamin B5 and Vitamin B9
• Both Baked Potatoes Flesh no Salt as well as Raw Taro Shoots have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in five ounces.

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

• 5 ounces of Baked Potato Flesh have 2.4 times more Copper, 3.1 times more Magnesium, 1.3 times more Manganese and 1.8 times more Phosphorus than Taro Shoots.
• While 5 oz of Raw Taro Shoots contain 1.7 times more Iron, 1.8 times more Zinc and 1.3 times more Water than Baked Potatoes Flesh no Salt.
• Both Baked Potato Flesh and Taro Shoots contain similar levels of Potassium per five ounces.
• 5 ounces of Taro Shoots lack sufficient amounts of Magnesium
• Both Baked Potatoes Flesh no Salt as well as Raw Taro Shoots lack sufficient amounts of Calcium and Selenium in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Baked Potato Flesh have 8.5 times more Energy, 9.3 times more Carbohydrate and 2.1 times more Protein than Taro Shoots.
• 5 ounces of Taro Shoots provide inadequate amounts of Energy, Carbohydrate and Protein
• Both Baked Potatoes Flesh no Salt as well as Raw Taro Shoots provide inadequate amounts of Omega 3 and Omega 6 in five ounces.