Comparing Nutrients in 5 ounces Taro VS Baked Frozen Sweet Potato

Macros Ratio

	Protein	Fat	Carbs
Taro	5%	2%	93%
Baked Frozen Sweet Potato	7%	1%	92%

Macro Nutrients

	Taro	Baked Frozen Sweet Potato	Recommended Dietary Allowance
Energy	5.47% 159kcal	4.9% 142kcal	2900kcal per day for Men 19-50 years
Fat	0.29% 0.28g	0.18% 0.17g	97g per day for Men 19-50 years
Saturated Fat	0.18% 0.058g	0.11% 0.035g	32g per day for Men 19-50 years
Omega 3	2.2% 0.035g	0.62% 0.01g	1.6g per day for Men 19-50 years
Omega 6	0.48% 0.082g	0.35% 0.06g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	29% 37.5g	25.5% 33g	130g per day for Men 19-50 years
Sugars	0.78% 0.57g	18% 13g	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	15.3% 5.8g	6.7% 2.55g	38g per day for Men 19-50 years
Protein	3.8% 2.13g	4.33% 2.42g	56g per day for Men 19-50 years

Vitamins

	Taro	Baked Frozen Sweet Potato	Recommended Dietary Allowance
Vitamin A	0.63% 5.67μg	164% 1478μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11.2% 0.13mg	7.8% 0.094mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.73% 0.035mg	6.1% 0.079mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.3% 0.85mg	4.9% 0.79mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.6% 0.43mg	16% 0.79mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	31% 0.4mg	20.3% 0.26mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	7.37% 2.2μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	7.8% 31μg	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	7.1% 6.38mg	14.3% 13mg	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	22.5% 3.37mg	7.28% 1.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.2% 1.4μg	2.95% 3.54μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Taro	Baked Frozen Sweet Potato	Recommended Dietary Allowance
Calcium	6.1% 61mg	4.96% 49.6mg	1000mg per day for Men 19-50 years
Copper	27% 0.24mg	29% 0.26mg	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	9.75% 0.78mg	9.57% 0.77mg	8mg per day for Men 19-50 years
Magnesium	11% 46.8mg	7.1% 29.8mg	420mg per day for Men 19-50 years
Manganese	23.6% 0.54mg	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	17% 119mg	8.9% 62.4mg	700mg per day for Men 19-50 years
Potassium	24.6% 838mg	15.7% 534mg	3400mg per day for Men 19-50 years
Selenium	1.8% 0.99μg	1.55% 0.85μg	55μg per day for Men 19-50 years
Sodium	1.04% 15.6mg	0.76% 11.3mg	1500mg per day for Men 19-50 years
Zinc	2.96% 0.33mg	3.87% 0.43mg	11mg per day for Men 19-50 years
Water	2.7% 100g	2.82% 104g	3700g per day for Men 19-50 years

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

• Raw Taro has 1.4 times more Vitamin B1, 1.5 times more Vitamin B6 and 3.1 times more Vitamin E than Baked Frozen Sweet Potato no Salt.
• While Baked Frozen Sweet Potato no Salt contains 260.8 times more Vitamin A, 2.2 times more Vitamin B2, 1.8 times more Vitamin B5, 2 times more Vitamin C and 2.5 times more Vitamin K than Raw Taro.
• Both Raw Taro and Baked Frozen Sweet Potato no Salt have similar amounts of Vitamin B3 and Vitamin B9 per 5 oz.
• Both Raw Taro as well as Baked Frozen Sweet Potato no Salt have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

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

• Raw Taro has 1.2 times more Calcium, 1.6 times more Magnesium, 1.9 times more Phosphorus and 1.6 times more Potassium than Baked Frozen Sweet Potato no Salt.
• While Baked Frozen Sweet Potato no Salt contains 1.7 times more Manganese and 1.3 times more Zinc than Raw Taro.
• Both Raw Taro and Baked Frozen Sweet Potato no Salt have similar amounts of Copper, Iron, Selenium and Water per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Raw Taro has 3.6 times more Omega 3 and 2.3 times more Fiber than Baked Frozen Sweet Potato no Salt.
• While Baked Frozen Sweet Potato no Salt contains 22.9 times more Sugars than Raw Taro.
• Both Raw Taro and Baked Frozen Sweet Potato no Salt have similar amounts of Energy, Carbohydrate and Protein per 5 oz.
• Both Raw Taro as well as Baked Frozen Sweet Potato no Salt have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 5 oz.