Comparing Nutrients in 5 ounces Cooked Taro Shoots VS Baked Potato Flesh

Macros Ratio

	Protein	Fat	Carbs
Cooked Taro Shoots	18%	4%	78%
Baked Potato Flesh	8%	1%	91%

Macro Nutrients

	Cooked Taro Shoots	Baked Potato Flesh	Recommended Dietary Allowance
Energy	0.68% 20kcal	4.55% 132kcal	2900kcal per day for Men 19-50 years
Fat	0.12% 0.11g	0.15% 0.14g	97g per day for Men 19-50 years
Saturated Fat	0.071% 0.023g	0.12% 0.037g	32g per day for Men 19-50 years
Omega 3	0.89% 0.014g	0.89% 0.014g	1.6g per day for Men 19-50 years
Omega 6	0.19% 0.033g	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	3.5% 4.54g	23.5% 30.5g	130g per day for Men 19-50 years
Sugars	NA	3.32% 2.4g	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	NA	5.6% 2.13g	38g per day for Men 19-50 years
Protein	1.85% 1.03g	4.96% 2.78g	56g per day for Men 19-50 years

Vitamins

	Cooked Taro Shoots	Baked Potato Flesh	Recommended Dietary Allowance
Vitamin A	0.47% 4.25μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.5% 0.054mg	12.4% 0.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.78% 0.075mg	2.3% 0.03mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.18% 1.15mg	12.4% 1.98mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.15% 0.11mg	15.7% 0.79mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12.2% 0.16mg	33% 0.43mg	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	1.06% 4.25μg	3.2% 12.8μg	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	29.8% 26.8mg	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	NA	0.38% 0.057mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0.35% 0.43μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Taro Shoots	Baked Potato Flesh	Recommended Dietary Allowance
Calcium	2% 20mg	0.71% 7.1mg	1000mg per day for Men 19-50 years
Copper	15% 0.13mg	34% 0.3mg	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	7.26% 0.58mg	6.2% 0.5mg	8mg per day for Men 19-50 years
Magnesium	2.7% 11.3mg	8.44% 35.4mg	420mg per day for Men 19-50 years
Manganese	8% 0.18mg	9.92% 0.23mg	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	5.26% 37mg	10% 71mg	700mg per day for Men 19-50 years
Potassium	14.3% 488mg	16.3% 554mg	3400mg per day for Men 19-50 years
Selenium	2.58% 1.4μg	0.77% 0.43μg	55μg per day for Men 19-50 years
Sodium	0.19% 2.83mg	0.47% 7.1mg	1500mg per day for Men 19-50 years
Zinc	6.96% 0.77mg	3.74% 0.41mg	11mg per day for Men 19-50 years
Water	3.65% 135g	2.9% 107g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Taro Shoots VS Baked Potato Flesh per 5 oz

Compare the macro and micronutrient content in 5 oz of Cooked Taro Shoots versus 5 oz of Baked Potato Flesh to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Cooked Taro Shoots vs Baked Potato Flesh:

• 5 ounces of Cooked Taro Shoots have 2.5 times more Vitamin B2 and 1.5 times more Vitamin C than Baked Potato Flesh.
• While 5 oz of Baked Potatoes Flesh no Salt contain 2.8 times more Vitamin B1, 1.7 times more Vitamin B3, 7.3 times more Vitamin B5, 2.7 times more Vitamin B6 and 3 times more Vitamin B9 than Cooked Taro Shoots no Salt.
• 5 ounces of Cooked Taro Shoots have insufficient amounts of Vitamin B5 and Vitamin B9
• 5 ounces of Baked Potato Flesh have insufficient amounts of Vitamin B2
• Both Cooked Taro Shoots no Salt as well as Baked Potatoes Flesh no Salt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Cooked Taro Shoots vs Baked Potato Flesh:

• 5 ounces of Cooked Taro Shoots have 1.9 times more Zinc and 1.3 times more Water than Baked Potato Flesh.
• While 5 oz of Baked Potatoes Flesh no Salt contain 2.3 times more Copper, 3.1 times more Magnesium and 1.9 times more Phosphorus than Cooked Taro Shoots no Salt.
• Both Cooked Taro Shoots and Baked Potato Flesh contain similar levels of Iron, Manganese and Potassium per five ounces.
• 5 ounces of Cooked Taro Shoots lack sufficient amounts of Magnesium
• Both Cooked Taro Shoots no Salt as well as Baked Potatoes Flesh no Salt lack sufficient amounts of Calcium and Selenium in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 oz of Baked Potatoes Flesh no Salt contain 6.6 times more Energy, 6.7 times more Carbohydrate and 2.7 times more Protein than Cooked Taro Shoots no Salt.
• 5 ounces of Cooked Taro Shoots provide inadequate amounts of Energy and Protein
• Both Cooked Taro Shoots no Salt as well as Baked Potatoes Flesh no Salt provide inadequate amounts of Omega 3 and Omega 6 in five ounces.