Comparing Nutrients in 5 ounces Cooked Taro Shoots VS Frozen Roasted Potatoes with Salt

Macros Ratio

	Protein	Fat	Carbs
Cooked Taro Shoots	18%	4%	78%
Frozen Roasted Potatoes with Salt	7%	13%	80%

Macro Nutrients

	Cooked Taro Shoots	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Energy	0.68% 20kcal	6.2% 180kcal	2900kcal per day for Men 19-50 years
Fat	0.12% 0.11g	2.64% 2.57g	97g per day for Men 19-50 years
Saturated Fat	0.071% 0.023g	0.74% 0.24g	32g per day for Men 19-50 years
Omega 3	0.89% 0.014g	NA	1.6g per day for Men 19-50 years
Omega 6	0.19% 0.033g	NA	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	28.5% 37g	130g per day for Men 19-50 years
Sugars	NA	1.35% 0.98g	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	9.7% 3.7g	38g per day for Men 19-50 years
Protein	1.85% 1.03g	5.6% 3.15g	56g per day for Men 19-50 years

Vitamins

	Cooked Taro Shoots	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Vitamin A	0.47% 4.25μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.5% 0.054mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.78% 0.075mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.18% 1.15mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.15% 0.11mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12.2% 0.16mg	NA	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	NA	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	29.8% 26.8mg	2.68% 2.4mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	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

	Cooked Taro Shoots	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Calcium	2% 20mg	2.13% 21.3mg	1000mg per day for Men 19-50 years
Copper	15% 0.13mg	NA	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	8.86% 0.71mg	8mg per day for Men 19-50 years
Magnesium	2.7% 11.3mg	NA	420mg per day for Men 19-50 years
Manganese	8% 0.18mg	NA	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	NA	700mg per day for Men 19-50 years
Potassium	14.3% 488mg	18.8% 638mg	3400mg per day for Men 19-50 years
Selenium	2.58% 1.4μg	NA	55μg per day for Men 19-50 years
Sodium	0.19% 2.83mg	28% 422mg	1500mg per day for Men 19-50 years
Zinc	6.96% 0.77mg	NA	11mg per day for Men 19-50 years
Water	3.65% 135g	2.6% 97g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Taro Shoots VS Frozen Roasted Potatoes with Salt per 5 oz

Compare the macro and micronutrient content in 5 oz of Cooked Taro Shoots versus 5 oz of Frozen Roasted Potatoes with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Cooked Taro Shoots vs Frozen Roasted Potatoes with Salt:

• 5 ounces of Cooked Taro Shoots have 11.1 times more Vitamin C than Frozen Roasted Potatoes with Salt.
• 5 ounces of Frozen Roasted Potatoes with Salt have insufficient amounts of Vitamin C

Comparing minerals per 5 ounces for Cooked Taro Shoots vs Frozen Roasted Potatoes with Salt:

• 5 ounces of Cooked Taro Shoots have 1.4 times more Water than Frozen Roasted Potatoes with Salt.
• While 5 oz of Frozen Roasted Potatoes with Salt contain 1.3 times more Potassium and 149 times more Sodium than Cooked Taro Shoots no Salt.
• Both Cooked Taro Shoots and Frozen Roasted Potatoes with Salt contain similar levels of Iron per five ounces.
• Both Cooked Taro Shoots no Salt as well as Frozen Roasted Potatoes with Salt lack sufficient amounts of Calcium in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 oz of Frozen Roasted Potatoes with Salt contain 9.1 times more Energy, 8.2 times more Carbohydrate and 3 times more Protein than Cooked Taro Shoots no Salt.
• 5 ounces of Cooked Taro Shoots provide inadequate amounts of Energy and Protein