Comparing Nutrients in 5 ounces Boiled Sweet Potato no Skin VS Taro

Macros Ratio

	Protein	Fat	Carbs
Boiled Sweet Potato no Skin	7%	2%	91%
Taro	5%	2%	93%

Macro Nutrients

	Boiled Sweet Potato no Skin	Taro	Recommended Dietary Allowance
Energy	3.7% 108kcal	5.47% 159kcal	2900kcal per day for Men 19-50 years
Fat	0.2% 0.2g	0.29% 0.28g	97g per day for Men 19-50 years
Saturated Fat	0.14% 0.044g	0.18% 0.058g	32g per day for Men 19-50 years
Omega 3	0% 0g	2.2% 0.035g	1.6g per day for Men 19-50 years
Omega 6	0.51% 0.086g	0.48% 0.082g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	19.3% 25g	29% 37.5g	130g per day for Men 19-50 years
Sugars	11.2% 8.14g	0.78% 0.57g	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	0.84% 0.61g	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	% 0.77g	NA	g per day for Men 19-50 years
Sucrose	% 2.03g	NA	g per day for Men 19-50 years
Fiber	9.33% 3.54g	15.3% 5.8g	38g per day for Men 19-50 years
Protein	3.47% 1.94g	3.8% 2.13g	56g per day for Men 19-50 years

Vitamins

	Boiled Sweet Potato no Skin	Taro	Recommended Dietary Allowance
Vitamin A	124% 1116μg	0.63% 5.67μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.6% 0.079mg	11.2% 0.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.12% 0.067mg	2.73% 0.035mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.77% 0.76mg	5.3% 0.85mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	16.5% 0.82mg	8.6% 0.43mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	18% 0.23mg	31% 0.4mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	6.52% 1.96μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	2.13% 8.5μg	7.8% 31μg	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	7.1% 6.38mg	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	8.9% 1.33mg	22.5% 3.37mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.5% 2.98μg	1.2% 1.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Sweet Potato no Skin	Taro	Recommended Dietary Allowance
Calcium	3.83% 38.3mg	6.1% 61mg	1000mg per day for Men 19-50 years
Copper	15% 0.13mg	27% 0.24mg	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	12.8% 1.02mg	9.75% 0.78mg	8mg per day for Men 19-50 years
Magnesium	6.07% 25.5mg	11% 46.8mg	420mg per day for Men 19-50 years
Manganese	16.4% 0.38mg	23.6% 0.54mg	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	6.48% 45.4mg	17% 119mg	700mg per day for Men 19-50 years
Potassium	9.6% 326mg	24.6% 838mg	3400mg per day for Men 19-50 years
Selenium	0.52% 0.28μg	1.8% 0.99μg	55μg per day for Men 19-50 years
Sodium	2.55% 38.3mg	1.04% 15.6mg	1500mg per day for Men 19-50 years
Zinc	2.58% 0.28mg	2.96% 0.33mg	11mg per day for Men 19-50 years
Water	3.07% 114g	2.7% 100g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Sweet Potato no Skin VS Taro per 5 oz

Compare the macro and micronutrient content in 5 oz of Boiled Sweet Potato no Skin versus 5 oz of Taro to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Boiled Sweet Potato no Skin vs Taro:

• 5 ounces of Boiled Sweet Potato no Skin have 196.8 times more Vitamin A, 1.9 times more Vitamin B2, 1.9 times more Vitamin B5 and 2.8 times more Vitamin C than Taro.
• While 5 oz of Raw Taro contain 1.7 times more Vitamin B1, 1.7 times more Vitamin B6, 3.7 times more Vitamin B9 and 2.5 times more Vitamin E than Boiled Sweet Potato without Skin.
• Both Boiled Sweet Potato no Skin and Taro provide similar amounts of Vitamin B3 per five ounces.
• 5 ounces of Boiled Sweet Potato no Skin have insufficient amounts of Vitamin B9
• 5 ounces of Taro have insufficient amounts of Vitamin A and Vitamin B2
• Both Boiled Sweet Potato without Skin as well as Raw Taro have insufficient amounts of Vitamin B12, Vitamin D and Vitamin K in five ounces.

Comparing minerals per 5 ounces for Boiled Sweet Potato no Skin vs Taro:

• 5 ounces of Boiled Sweet Potato no Skin have 1.3 times more Iron than Taro.
• While 5 oz of Raw Taro contain 1.6 times more Calcium, 1.8 times more Copper, 1.8 times more Magnesium, 1.4 times more Manganese, 2.6 times more Phosphorus and 2.6 times more Potassium than Boiled Sweet Potato without Skin.
• 5 ounces of Boiled Sweet Potato no Skin lack sufficient amounts of Zinc
• Both Boiled Sweet Potato without Skin as well as Raw Taro lack sufficient amounts of Selenium in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Boiled Sweet Potato no Skin have 14.4 times more Sugars than Taro.
• While 5 oz of Raw Taro contain 1.5 times more Energy, 1.5 times more Carbohydrate and 1.6 times more Fiber than Boiled Sweet Potato without Skin.
• Both Boiled Sweet Potato no Skin and Taro offer comparable quantities of Protein per five ounces.
• Both Boiled Sweet Potato without Skin as well as Raw Taro provide inadequate amounts of Omega 3 and Omega 6 in five ounces.