Comparing Nutrients in 5 ounces Cooked Sweet Potato, Boiled, Without Skin with Salt VS Cooked Taro with Salt

Macros Ratio

	Protein	Fat	Carbs
Cooked Sweet Potato, Boiled, Without Skin with Salt	7%	2%	91%
Cooked Taro with Salt	1%	1%	98%

Macro Nutrients

	Cooked Sweet Potato, Boiled, Without Skin with Salt	Cooked Taro with Salt	Recommended Dietary Allowance
Energy	3.7% 108kcal	6.94% 201kcal	2900kcal per day for Men 19-50 years
Fat	0.2% 0.2g	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	0% 0g	1.24% 0.02g	1.6g per day for Men 19-50 years
Omega 6	0.67% 0.11g	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	19.3% 25g	37.7% 49g	130g per day for Men 19-50 years
Sugars	11.2% 8.14g	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	0.84% 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	19% 7.23g	38g per day for Men 19-50 years
Protein	3.47% 1.94g	1.3% 0.74g	56g per day for Men 19-50 years

Vitamins

	Cooked Sweet Potato, Boiled, Without Skin with Salt	Cooked Taro with Salt	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	12.6% 0.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.12% 0.067mg	3.05% 0.04mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.77% 0.76mg	4.5% 0.72mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	16.5% 0.82mg	9.53% 0.48mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	18% 0.23mg	36% 0.47mg	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	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	8.9% 1.33mg	27.7% 4.15mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.5% 2.98μg	1.4% 1.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Sweet Potato, Boiled, Without Skin with Salt	Cooked Taro with Salt	Recommended Dietary Allowance
Calcium	3.83% 38.3mg	2.55% 25.5mg	1000mg per day for Men 19-50 years
Copper	15% 0.13mg	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	12.8% 1.02mg	12.8% 1.02mg	8mg per day for Men 19-50 years
Magnesium	6.07% 25.5mg	10% 42.5mg	420mg per day for Men 19-50 years
Manganese	16.4% 0.38mg	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	6.48% 45.4mg	15.4% 108mg	700mg per day for Men 19-50 years
Potassium	9.6% 326mg	20% 686mg	3400mg per day for Men 19-50 years
Selenium	0.52% 0.28μg	2.3% 1.28μg	55μg per day for Men 19-50 years
Sodium	25% 373mg	23.7% 356mg	1500mg per day for Men 19-50 years
Zinc	2.58% 0.28mg	3.48% 0.38mg	11mg per day for Men 19-50 years
Water	3.07% 114g	2.44% 90g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Sweet Potato, Boiled, Without Skin with Salt VS Cooked Taro with Salt per 5 oz

Compare the macro and micronutrient content in 5 oz of Cooked Sweet Potato, Boiled, Without Skin with Salt versus 5 oz of Cooked Taro with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Cooked Sweet Potato, Boiled, Without Skin with Salt vs Cooked Taro with Salt:

• 5 ounces of Cooked Sweet Potato, Boiled, Without Skin with Salt have 196.8 times more Vitamin A, 1.7 times more Vitamin B2, 1.7 times more Vitamin B5 and 2.6 times more Vitamin C than Cooked Taro with Salt.
• While 5 oz of Cooked Taro with Salt contain 1.9 times more Vitamin B1, 2 times more Vitamin B6, 3.2 times more Vitamin B9 and 3.1 times more Vitamin E than Cooked Sweet Potato, Boiled, Without Skin with Salt.
• Both Cooked Sweet Potato, Boiled, Without Skin with Salt and Cooked Taro with Salt provide similar amounts of Vitamin B3 per five ounces.
• 5 ounces of Cooked Sweet Potato, Boiled, Without Skin with Salt have insufficient amounts of Vitamin B9
• 5 ounces of Cooked Taro with Salt have insufficient amounts of Vitamin A
• Both Cooked Sweet Potato, Boiled, Without Skin with Salt as well as Cooked Taro with Salt have insufficient amounts of Vitamin B12, Vitamin D and Vitamin K in five ounces.

Comparing minerals per 5 ounces for Cooked Sweet Potato, Boiled, Without Skin with Salt vs Cooked Taro with Salt:

• 5 ounces of Cooked Sweet Potato, Boiled, Without Skin with Salt have 1.5 times more Calcium and 1.3 times more Water than Cooked Taro with Salt.
• While 5 oz of Cooked Taro with Salt contain 2.1 times more Copper, 1.7 times more Magnesium, 1.7 times more Manganese, 2.4 times more Phosphorus, 2.1 times more Potassium and 1.4 times more Zinc than Cooked Sweet Potato, Boiled, Without Skin with Salt.
• Both Cooked Sweet Potato, Boiled, Without Skin with Salt and Cooked Taro with Salt contain similar levels of Iron and Sodium per five ounces.
• 5 ounces of Cooked Sweet Potato, Boiled, Without Skin with Salt lack sufficient amounts of Zinc
• 5 ounces of Cooked Taro with Salt lack sufficient amounts of Calcium
• Both Cooked Sweet Potato, Boiled, Without Skin with Salt as well as Cooked Taro with Salt lack sufficient amounts of Selenium in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Cooked Sweet Potato, Boiled, Without Skin with Salt have 11.7 times more Sugars and 2.6 times more Protein than Cooked Taro with Salt.
• While 5 oz of Cooked Taro with Salt contain 1.9 times more Energy, 2 times more Carbohydrate and 2 times more Fiber than Cooked Sweet Potato, Boiled, Without Skin with Salt.
• 5 ounces of Cooked Taro with Salt provide inadequate amounts of Protein
• Both Cooked Sweet Potato, Boiled, Without Skin with Salt as well as Cooked Taro with Salt provide inadequate amounts of Omega 3 and Omega 6 in five ounces.