Comparing Nutrients in 5 ounces Cooked Taro VS Baked Red Potatoes

Macros Ratio

	Protein	Fat	Carbs
Cooked Taro	1%	1%	98%
Baked Red Potatoes	10%	2%	88%

Macro Nutrients

	Cooked Taro	Baked Red Potatoes	Recommended Dietary Allowance
Energy	6.94% 201kcal	4.25% 123kcal	2900kcal per day for Men 19-50 years
Fat	0.16% 0.16g	0.22% 0.21g	97g per day for Men 19-50 years
Saturated Fat	0.1% 0.033g	0.18% 0.057g	32g per day for Men 19-50 years
Omega 3	1.24% 0.02g	1.33% 0.021g	1.6g per day for Men 19-50 years
Omega 6	0.27% 0.045g	0.41% 0.069g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	37.7% 49g	21.4% 27.8g	130g per day for Men 19-50 years
Sugars	0.96% 0.69g	2.8% 2.03g	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	0.86% 0.62g	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	% 0.78g	g per day for Men 19-50 years
Sucrose	NA	% 0.64g	g per day for Men 19-50 years
Fiber	19% 7.23g	6.7% 2.55g	38g per day for Men 19-50 years
Protein	1.3% 0.74g	5.82% 3.26g	56g per day for Men 19-50 years

Vitamins

	Cooked Taro	Baked Red Potatoes	Recommended Dietary Allowance
Vitamin A	0.63% 5.67μg	0.16% 1.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12.6% 0.15mg	8.5% 0.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.05% 0.04mg	5.45% 0.071mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.5% 0.72mg	14% 2.26mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.53% 0.48mg	9.67% 0.48mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	36% 0.47mg	23% 0.3mg	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	6.73% 27μg	9.57% 38.3μg	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	7.87% 7.1mg	20% 18mg	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	27.7% 4.15mg	0.76% 0.11mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.4% 1.7μg	3.3% 3.97μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Taro	Baked Red Potatoes	Recommended Dietary Allowance
Calcium	2.55% 25.5mg	1.28% 12.8mg	1000mg per day for Men 19-50 years
Copper	31.7% 0.28mg	27.4% 0.25mg	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	12.4% 0.99mg	8mg per day for Men 19-50 years
Magnesium	10% 42.5mg	9.45% 39.7mg	420mg per day for Men 19-50 years
Manganese	27.7% 0.64mg	10.7% 0.25mg	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	15.4% 108mg	14.6% 102mg	700mg per day for Men 19-50 years
Potassium	20% 686mg	22.7% 773mg	3400mg per day for Men 19-50 years
Selenium	2.3% 1.28μg	NA	55μg per day for Men 19-50 years
Sodium	1.4% 21.3mg	1.13% 17mg	1500mg per day for Men 19-50 years
Zinc	3.48% 0.38mg	5.15% 0.57mg	11mg per day for Men 19-50 years
Water	2.44% 90g	2.94% 109g	3700g per day for Men 19-50 years

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

• Cooked Taro no Salt has 1.5 times more Vitamin B1, 1.6 times more Vitamin B6 and 36.6 times more Vitamin E than Baked Whole Red Potatoes.
• While Baked Whole Red Potatoes contain 1.8 times more Vitamin B2, 3.1 times more Vitamin B3, 1.4 times more Vitamin B9, 2.5 times more Vitamin C and 2.3 times more Vitamin K than Cooked Taro no Salt.
• Both Cooked Taro no Salt and Baked Whole Red Potatoes have similar amounts of Vitamin B5 per 5 oz.
• Both Cooked Taro no Salt as well as Baked Whole Red Potatoes have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 5 oz.

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

• Cooked Taro no Salt has 2 times more Calcium, 2.6 times more Manganese and 1.3 times more Sodium than Baked Whole Red Potatoes.
• While Baked Whole Red Potatoes contain 1.5 times more Zinc than Cooked Taro no Salt.
• Both Cooked Taro no Salt and Baked Whole Red Potatoes have similar amounts of Copper, Iron, Magnesium, Phosphorus, Potassium and Water per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Cooked Taro no Salt has 1.6 times more Energy, 1.8 times more Carbohydrate and 2.8 times more Fiber than Baked Whole Red Potatoes.
• While Baked Whole Red Potatoes contain 2.9 times more Sugars and 4.4 times more Protein than Cooked Taro no Salt.
• Both Cooked Taro no Salt as well as Baked Whole Red Potatoes have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 5 oz.