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

Macros Ratio

	Protein	Fat	Carbs
Canned Mashed Sweet Potato	8%	2%	90%
Taro Leaves	37%	12%	51%

Macro Nutrients

	Canned Mashed Sweet Potato	Taro Leaves	Recommended Dietary Allowance
Energy	4.94% 143kcal	2.05% 59.5kcal	2900kcal per day for Men 19-50 years
Fat	0.29% 0.28g	1.1% 1.05g	97g per day for Men 19-50 years
Saturated Fat	0.18% 0.058g	0.67% 0.21g	32g per day for Men 19-50 years
Omega 3	1.15% 0.018g	8.24% 0.13g	1.6g per day for Men 19-50 years
Omega 6	0.59% 0.1g	1.8% 0.3g	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	7.3% 9.5g	130g per day for Men 19-50 years
Sugars	10.7% 7.73g	5.9% 4.27g	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	6.34% 2.4g	14% 5.24g	38g per day for Men 19-50 years
Protein	5% 2.8g	12.6% 7.06g	56g per day for Men 19-50 years

Vitamins

	Canned Mashed Sweet Potato	Taro Leaves	Recommended Dietary Allowance
Vitamin A	68.5% 617μg	38% 342μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.2% 0.038mg	24.7% 0.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.8% 0.13mg	49.7% 0.65mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.46% 1.35mg	13.4% 2.14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	14.5% 0.73mg	2.4% 0.12mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	25.6% 0.33mg	16% 0.21mg	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	44.7% 179μg	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	82% 73.7mg	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	10.3% 1.55mg	19% 2.86mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.83% 3.4μg	128% 154μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Mashed Sweet Potato	Taro Leaves	Recommended Dietary Allowance
Calcium	4.25% 42.5mg	15% 152mg	1000mg per day for Men 19-50 years
Copper	43.8% 0.39mg	42.5% 0.38mg	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	23.6% 1.9mg	40% 3.2mg	8mg per day for Men 19-50 years
Magnesium	8.1% 34mg	15% 63.8mg	420mg per day for Men 19-50 years
Manganese	61% 1.4mg	44% 1mg	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	12% 85mg	700mg per day for Men 19-50 years
Potassium	8.75% 298mg	27% 919mg	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	0.28% 4.25mg	1500mg per day for Men 19-50 years
Zinc	2.7% 0.3mg	5.3% 0.58mg	11mg per day for Men 19-50 years
Water	2.83% 105g	3.3% 121g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 5 oz of Canned Mashed Sweet Potato versus 5 oz of 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 Taro Leaves:

• 5 ounces of Canned Mashed Sweet Potato have 1.8 times more Vitamin A, 6.1 times more Vitamin B5 and 1.6 times more Vitamin B6 than Taro Leaves.
• While 5 oz of Raw Taro Leaves contain 7.7 times more Vitamin B1, 5.1 times more Vitamin B2, 1.6 times more Vitamin B3, 11.5 times more Vitamin B9, 10 times more Vitamin C, 1.9 times more Vitamin E and 45.3 times more Vitamin K than Canned Mashed Sweet Potato.
• 5 ounces of Taro Leaves have insufficient amounts of Vitamin B5
• Both Canned Mashed Sweet Potato as well as Raw 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 Taro Leaves:

• 5 ounces of Canned Mashed Sweet Potato have 1.4 times more Manganese and 25 times more Sodium than Taro Leaves.
• While 5 oz of Raw Taro Leaves contain 3.6 times more Calcium, 1.7 times more Iron, 1.9 times more Magnesium, 3.1 times more Potassium and 2 times more Zinc than Canned Mashed Sweet Potato.
• Both Canned Mashed Sweet Potato and Taro Leaves contain similar levels of Copper and Phosphorus per five ounces.
• 5 ounces of Canned Mashed Sweet Potato lack sufficient amounts of Zinc
• Both Canned Mashed Sweet Potato as well as Raw Taro Leaves lack sufficient amounts of Selenium in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Canned Mashed Sweet Potato have 2.4 times more Energy, 3.5 times more Carbohydrate and 1.8 times more Sugars than Taro Leaves.
• While 5 oz of Raw Taro Leaves contain 7.2 times more Omega 3, 2.2 times more Fiber and 2.5 times more Protein than Canned Mashed Sweet Potato.
• 5 ounces of Canned Mashed Sweet Potato provide inadequate amounts of Omega 3
• 5 ounces of Taro Leaves provide inadequate amounts of Energy
• Both Canned Mashed Sweet Potato as well as Raw Taro Leaves provide inadequate amounts of Omega 6 in five ounces.