Comparing Nutrients in 5 ounces Steamed Taro Leaves VS Frozen Sweet Potato

Macros Ratio

	Protein	Fat	Carbs
Steamed Taro Leaves	35%	12%	53%
Frozen Sweet Potato	7%	2%	91%

Macro Nutrients

	Steamed Taro Leaves	Frozen Sweet Potato	Recommended Dietary Allowance
Energy	1.17% 34kcal	4.7% 136kcal	2900kcal per day for Men 19-50 years
Fat	0.6% 0.58g	0.26% 0.26g	97g per day for Men 19-50 years
Saturated Fat	0.37% 0.12g	0.17% 0.055g	32g per day for Men 19-50 years
Omega 3	4.5% 0.072g	1.15% 0.018g	1.6g per day for Men 19-50 years
Omega 6	0.98% 0.17g	0.56% 0.095g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	4.4% 5.7g	24.2% 31.5g	130g per day for Men 19-50 years
Sugars	NA	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	7.46% 2.83g	6.34% 2.4g	38g per day for Men 19-50 years
Protein	6.9% 3.86g	4.33% 2.42g	56g per day for Men 19-50 years

Vitamins

	Steamed Taro Leaves	Frozen Sweet Potato	Recommended Dietary Allowance
Vitamin A	33.4% 301μg	81.6% 734μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16.4% 0.2mg	7.9% 0.095mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	41.4% 0.54mg	5.56% 0.072mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.2% 1.8mg	5.3% 0.85mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1.25% 0.062mg	14.6% 0.73mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.85% 0.1mg	19.3% 0.25mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	7.04% 2.1μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	17% 68μg	7.44% 29.8μg	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	56% 50.3mg	21% 19mg	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	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Steamed Taro Leaves	Frozen Sweet Potato	Recommended Dietary Allowance
Calcium	12% 122mg	5.24% 52.4mg	1000mg per day for Men 19-50 years
Copper	22% 0.2mg	28% 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	21% 1.67mg	9.4% 0.75mg	8mg per day for Men 19-50 years
Magnesium	6.75% 28.3mg	7.42% 31mg	420mg per day for Men 19-50 years
Manganese	23% 0.53mg	41% 0.94mg	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	5.47% 38.3mg	9.1% 63.8mg	700mg per day for Men 19-50 years
Potassium	19% 652mg	15.2% 517mg	3400mg per day for Men 19-50 years
Selenium	2.3% 1.28μg	1.55% 0.85μg	55μg per day for Men 19-50 years
Sodium	0.19% 2.83mg	0.57% 8.5mg	1500mg per day for Men 19-50 years
Zinc	2.7% 0.3mg	4% 0.44mg	11mg per day for Men 19-50 years
Water	3.53% 131g	2.87% 106g	3700g per day for Men 19-50 years

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

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

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

• 5 ounces of Steamed Taro Leaves have 2.1 times more Vitamin B1, 7.5 times more Vitamin B2, 2.1 times more Vitamin B3, 2.3 times more Vitamin B9 and 2.7 times more Vitamin C than Frozen Sweet Potato.
• While 5 oz of Frozen Sweet Potato, Unprepared contain 2.4 times more Vitamin A, 11.7 times more Vitamin B5 and 2.5 times more Vitamin B6 than Steamed Taro Leaves.
• 5 ounces of Steamed Taro Leaves have insufficient amounts of Vitamin B5
• Both Steamed Taro Leaves as well as Frozen Sweet Potato, Unprepared have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

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

• 5 ounces of Steamed Taro Leaves have 2.3 times more Calcium, 2.2 times more Iron, 1.3 times more Potassium and 1.2 times more Water than Frozen Sweet Potato.
• While 5 oz of Frozen Sweet Potato, Unprepared contain 1.3 times more Copper, 1.8 times more Manganese, 1.7 times more Phosphorus and 1.5 times more Zinc than Steamed Taro Leaves.
• Both Steamed Taro Leaves and Frozen Sweet Potato contain similar levels of Magnesium per five ounces.
• 5 ounces of Steamed Taro Leaves lack sufficient amounts of Zinc
• Both Steamed Taro Leaves as well as Frozen Sweet Potato, Unprepared lack sufficient amounts of Selenium in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Steamed Taro Leaves have 3.9 times more Omega 3 and 1.6 times more Protein than Frozen Sweet Potato.
• While 5 oz of Frozen Sweet Potato, Unprepared contain 4 times more Energy and 5.5 times more Carbohydrate than Steamed Taro Leaves.
• Both Steamed Taro Leaves and Frozen Sweet Potato offer comparable quantities of Fiber per five ounces.
• 5 ounces of Steamed Taro Leaves provide inadequate amounts of Energy
• 5 ounces of Frozen Sweet Potato provide inadequate amounts of Omega 3
• Both Steamed Taro Leaves as well as Frozen Sweet Potato, Unprepared provide inadequate amounts of Omega 6 in five ounces.