Comparing Nutrients in 5 ounces Canned Mashed Sweet Potato VS Steamed Taro Leaves

Macros Ratio

	Protein	Fat	Carbs
Canned Mashed Sweet Potato	8%	2%	90%
Steamed Taro Leaves	35%	12%	53%

Macro Nutrients

	Canned Mashed Sweet Potato	Steamed Taro Leaves	Recommended Dietary Allowance
Energy	4.94% 143kcal	1.17% 34kcal	2900kcal per day for Men 19-50 years
Fat	0.29% 0.28g	0.6% 0.58g	97g per day for Men 19-50 years
Saturated Fat	0.18% 0.058g	0.37% 0.12g	32g per day for Men 19-50 years
Omega 3	1.15% 0.018g	4.5% 0.072g	1.6g per day for Men 19-50 years
Omega 6	0.59% 0.1g	0.98% 0.17g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	25.3% 33g	4.4% 5.7g	130g per day for Men 19-50 years
Sugars	10.7% 7.73g	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	6.34% 2.4g	7.46% 2.83g	38g per day for Men 19-50 years
Protein	5% 2.8g	6.9% 3.86g	56g per day for Men 19-50 years

Vitamins

	Canned Mashed Sweet Potato	Steamed Taro Leaves	Recommended Dietary Allowance
Vitamin A	68.5% 617μg	33.4% 301μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.2% 0.038mg	16.4% 0.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.8% 0.13mg	41.4% 0.54mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.46% 1.35mg	11.2% 1.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	14.5% 0.73mg	1.25% 0.062mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	25.6% 0.33mg	7.85% 0.1mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	9.3% 2.8μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	3.9% 15.6μg	17% 68μg	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	8.2% 7.37mg	56% 50.3mg	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	10.3% 1.55mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.83% 3.4μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Mashed Sweet Potato	Steamed Taro Leaves	Recommended Dietary Allowance
Calcium	4.25% 42.5mg	12% 122mg	1000mg per day for Men 19-50 years
Copper	43.8% 0.39mg	22% 0.2mg	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	23.6% 1.9mg	21% 1.67mg	8mg per day for Men 19-50 years
Magnesium	8.1% 34mg	6.75% 28.3mg	420mg per day for Men 19-50 years
Manganese	61% 1.4mg	23% 0.53mg	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	10.5% 73.7mg	5.47% 38.3mg	700mg per day for Men 19-50 years
Potassium	8.75% 298mg	19% 652mg	3400mg per day for Men 19-50 years
Selenium	2.06% 1.13μg	2.3% 1.28μg	55μg per day for Men 19-50 years
Sodium	7.1% 106mg	0.19% 2.83mg	1500mg per day for Men 19-50 years
Zinc	2.7% 0.3mg	2.7% 0.3mg	11mg per day for Men 19-50 years
Water	2.83% 105g	3.53% 131g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Mashed Sweet Potato VS Steamed Taro Leaves per 5 oz

Compare the macro and micronutrient content in 5 oz of Canned Mashed Sweet Potato versus 5 oz of Steamed Taro Leaves to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Canned Mashed Sweet Potato vs Steamed Taro Leaves:

• 5 ounces of Canned Mashed Sweet Potato have 2.1 times more Vitamin A, 11.6 times more Vitamin B5 and 3.3 times more Vitamin B6 than Steamed Taro Leaves.
• While 5 oz of Steamed Taro Leaves contain 5.1 times more Vitamin B1, 4.2 times more Vitamin B2, 1.3 times more Vitamin B3, 4.4 times more Vitamin B9 and 6.8 times more Vitamin C than Canned Mashed Sweet Potato.
• 5 ounces of Steamed Taro Leaves have insufficient amounts of Vitamin B5
• Both Canned Mashed Sweet Potato as well as Steamed Taro Leaves have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Canned Mashed Sweet Potato vs Steamed Taro Leaves:

• 5 ounces of Canned Mashed Sweet Potato have 2 times more Copper, 2.7 times more Manganese, 1.9 times more Phosphorus and 37.5 times more Sodium than Steamed Taro Leaves.
• While 5 oz of Steamed Taro Leaves contain 2.9 times more Calcium and 2.2 times more Potassium than Canned Mashed Sweet Potato.
• Both Canned Mashed Sweet Potato and Steamed Taro Leaves contain similar levels of Iron and Magnesium per five ounces.
• Both Canned Mashed Sweet Potato as well as Steamed Taro Leaves lack sufficient amounts of Selenium and Zinc in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Canned Mashed Sweet Potato have 4.2 times more Energy and 5.8 times more Carbohydrate than Steamed Taro Leaves.
• While 5 oz of Steamed Taro Leaves contain 3.9 times more Omega 3 and 1.4 times more Protein than Canned Mashed Sweet Potato.
• Both Canned Mashed Sweet Potato and Steamed Taro Leaves offer comparable quantities of Fiber per five ounces.
• 5 ounces of Canned Mashed Sweet Potato provide inadequate amounts of Omega 3
• 5 ounces of Steamed Taro Leaves provide inadequate amounts of Energy
• Both Canned Mashed Sweet Potato as well as Steamed Taro Leaves provide inadequate amounts of Omega 6 in five ounces.