Comparing Nutrients in 5 ounces Baked White Potatoes VS Cooked Taro

Macros Ratio

	Protein	Fat	Carbs
Baked White Potatoes	9%	1%	90%
Cooked Taro	1%	1%	98%

Macro Nutrients

	Baked White Potatoes	Cooked Taro	Recommended Dietary Allowance
Energy	4.5% 130kcal	6.94% 201kcal	2900kcal per day for Men 19-50 years
Fat	0.22% 0.21g	0.16% 0.16g	97g per day for Men 19-50 years
Saturated Fat	0.18% 0.057g	0.1% 0.033g	32g per day for Men 19-50 years
Omega 3	1.33% 0.021g	1.24% 0.02g	1.6g per day for Men 19-50 years
Omega 6	0.41% 0.069g	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% 30g	37.7% 49g	130g per day for Men 19-50 years
Sugars	3% 2.17g	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	0.7% 0.51g	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	% 0.89g	NA	g per day for Men 19-50 years
Sucrose	% 0.57g	NA	g per day for Men 19-50 years
Fiber	7.83% 2.98g	19% 7.23g	38g per day for Men 19-50 years
Protein	5.3% 2.98g	1.3% 0.74g	56g per day for Men 19-50 years

Vitamins

	Baked White Potatoes	Cooked Taro	Recommended Dietary Allowance
Vitamin A	0.16% 1.4μg	0.63% 5.67μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.67% 0.068mg	12.6% 0.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.7% 0.061mg	3.05% 0.04mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13.5% 2.17mg	4.5% 0.72mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11% 0.54mg	9.53% 0.48mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	23% 0.3mg	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	13.5% 54μg	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	3.2% 3.83μg	1.4% 1.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked White Potatoes	Cooked Taro	Recommended Dietary Allowance
Calcium	1.4% 14mg	2.55% 25.5mg	1000mg per day for Men 19-50 years
Copper	20% 0.18mg	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	11.3% 0.91mg	12.8% 1.02mg	8mg per day for Men 19-50 years
Magnesium	9.1% 38.3mg	10% 42.5mg	420mg per day for Men 19-50 years
Manganese	11.6% 0.27mg	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	15% 106mg	15.4% 108mg	700mg per day for Men 19-50 years
Potassium	22.7% 771mg	20% 686mg	3400mg per day for Men 19-50 years
Selenium	1.3% 0.71μg	2.3% 1.28μg	55μg per day for Men 19-50 years
Sodium	0.66% 9.92mg	1.4% 21.3mg	1500mg per day for Men 19-50 years
Zinc	4.5% 0.5mg	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

Lets compare vitamin content per 5 ounces of Baked White Potatoes vs Cooked Taro:

• Baked Whole White Potatoes have 1.5 times more Vitamin B2, 3 times more Vitamin B3, 2 times more Vitamin B9, 2.5 times more Vitamin C and 2.3 times more Vitamin K than Cooked Taro no Salt.
• While Cooked Taro no Salt contains 2.2 times more Vitamin B1, 1.6 times more Vitamin B6 and 73.3 times more Vitamin E than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes and Cooked Taro no Salt have similar amounts of Vitamin B5 per 5 oz.
• Both Baked Whole White Potatoes as well as Cooked Taro no Salt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Baked White Potatoes vs Cooked Taro:

• Baked Whole White Potatoes have 1.3 times more Zinc than Cooked Taro no Salt.
• While Cooked Taro no Salt contains 1.8 times more Calcium, 1.6 times more Copper, 2.4 times more Manganese, 1.8 times more Selenium and 2.1 times more Sodium than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes and Cooked Taro no Salt have similar amounts of Iron, Magnesium, Phosphorus, Potassium and Water per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Baked Whole White Potatoes have 3.1 times more Sugars and 4 times more Protein than Cooked Taro no Salt.
• While Cooked Taro no Salt contains 1.5 times more Energy, 1.6 times more Carbohydrate and 2.4 times more Fiber than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes as well as Cooked Taro no Salt have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 5 oz.