Comparing Nutrients in 5 ounces Taro Leaves VS Canned Sweet Potato, Vacuum Pack

Macros Ratio

	Protein	Fat	Carbs
Taro Leaves	37%	12%	51%
Canned Sweet Potato, Vacuum Pack	7%	2%	91%

Macro Nutrients

	Taro Leaves	Canned Sweet Potato, Vacuum Pack	Recommended Dietary Allowance
Energy	2.05% 59.5kcal	4.45% 129kcal	2900kcal per day for Men 19-50 years
Fat	1.1% 1.05g	0.29% 0.28g	97g per day for Men 19-50 years
Saturated Fat	0.67% 0.21g	0.18% 0.058g	32g per day for Men 19-50 years
Omega 3	8.24% 0.13g	1.15% 0.018g	1.6g per day for Men 19-50 years
Omega 6	1.8% 0.3g	0.59% 0.1g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	7.3% 9.5g	23% 30g	130g per day for Men 19-50 years
Sugars	5.9% 4.27g	9.78% 7.1g	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	14% 5.24g	6.7% 2.55g	38g per day for Men 19-50 years
Protein	12.6% 7.06g	4.18% 2.34g	56g per day for Men 19-50 years

Vitamins

	Taro Leaves	Canned Sweet Potato, Vacuum Pack	Recommended Dietary Allowance
Vitamin A	38% 342μg	63% 566μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	24.7% 0.3mg	4.37% 0.052mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	49.7% 0.65mg	6.2% 0.081mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13.4% 2.14mg	6.56% 1.05mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.4% 0.12mg	15% 0.74mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	16% 0.21mg	20.7% 0.27mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	7.5% 2.25μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	44.7% 179μg	6.02% 24μg	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	82% 73.7mg	41.6% 37.4mg	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	19% 2.86mg	9.45% 1.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	128% 154μg	2.6% 3.1μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Taro Leaves	Canned Sweet Potato, Vacuum Pack	Recommended Dietary Allowance
Calcium	15% 152mg	3.1% 31mg	1000mg per day for Men 19-50 years
Copper	42.5% 0.38mg	22% 0.2mg	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	40% 3.2mg	15.8% 1.26mg	8mg per day for Men 19-50 years
Magnesium	15% 63.8mg	7.42% 31mg	420mg per day for Men 19-50 years
Manganese	44% 1mg	28% 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	12% 85mg	9.92% 69.5mg	700mg per day for Men 19-50 years
Potassium	27% 919mg	13% 442mg	3400mg per day for Men 19-50 years
Selenium	2.3% 1.28μg	1.8% 0.99μg	55μg per day for Men 19-50 years
Sodium	0.28% 4.25mg	5% 75mg	1500mg per day for Men 19-50 years
Zinc	5.3% 0.58mg	2.3% 0.26mg	11mg per day for Men 19-50 years
Water	3.3% 121g	2.9% 108g	3700g per day for Men 19-50 years

Nutrient Comparison: Taro Leaves VS Canned Sweet Potato, Vacuum Pack per 5 oz

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

Lets compare vitamin content per 5 ounces of Taro Leaves vs Canned Sweet Potato, Vacuum Pack:

• 5 ounces of Taro Leaves have 5.6 times more Vitamin B1, 8 times more Vitamin B2, 2 times more Vitamin B3, 7.4 times more Vitamin B9, 2 times more Vitamin C, 2 times more Vitamin E and 49.4 times more Vitamin K than Canned Sweet Potato, Vacuum Pack.
• While 5 oz of Canned Sweet Potato, Vacuum Pack contain 1.7 times more Vitamin A, 6.2 times more Vitamin B5 and 1.3 times more Vitamin B6 than Raw Taro Leaves.
• 5 ounces of Taro Leaves have insufficient amounts of Vitamin B5
• 5 ounces of Canned Sweet Potato, Vacuum Pack have insufficient amounts of Vitamin K
• Both Raw Taro Leaves as well as Canned Sweet Potato, Vacuum Pack have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Taro Leaves vs Canned Sweet Potato, Vacuum Pack:

• 5 ounces of Taro Leaves have 4.9 times more Calcium, 1.9 times more Copper, 2.5 times more Iron, 2 times more Magnesium, 1.6 times more Manganese, 1.2 times more Phosphorus, 2.1 times more Potassium and 2.3 times more Zinc than Canned Sweet Potato, Vacuum Pack.
• While 5 oz of Canned Sweet Potato, Vacuum Pack contain 17.7 times more Sodium than Raw Taro Leaves.
• Both Taro Leaves and Canned Sweet Potato, Vacuum Pack contain similar levels of Water per five ounces.
• 5 ounces of Canned Sweet Potato, Vacuum Pack lack sufficient amounts of Zinc
• Both Raw Taro Leaves as well as Canned Sweet Potato, Vacuum Pack lack sufficient amounts of Selenium in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Taro Leaves have 7.2 times more Omega 3, 2.1 times more Fiber and 3 times more Protein than Canned Sweet Potato, Vacuum Pack.
• While 5 oz of Canned Sweet Potato, Vacuum Pack contain 2.2 times more Energy, 3.2 times more Carbohydrate and 1.7 times more Sugars than Raw Taro Leaves.
• 5 ounces of Taro Leaves provide inadequate amounts of Energy
• 5 ounces of Canned Sweet Potato, Vacuum Pack provide inadequate amounts of Omega 3
• Both Raw Taro Leaves as well as Canned Sweet Potato, Vacuum Pack provide inadequate amounts of Omega 6 in five ounces.