Comparing Nutrients in 7 ounces Baked Red Potatoes VS Steamed Taro Leaves with Salt

Macros Ratio

	Protein	Fat	Carbs
Baked Red Potatoes	10%	2%	88%
Steamed Taro Leaves with Salt	36%	12%	52%

Macro Nutrients

	Baked Red Potatoes	Steamed Taro Leaves with Salt	Recommended Dietary Allowance
Energy	5.95% 173kcal	1.64% 47.6kcal	2900kcal per day for Men 19-50 years
Fat	0.31% 0.3g	0.84% 0.81g	97g per day for Men 19-50 years
Saturated Fat	0.25% 0.079g	0.51% 0.16g	32g per day for Men 19-50 years
Omega 3	1.86% 0.03g	6.33% 0.1g	1.6g per day for Men 19-50 years
Omega 6	0.57% 0.097g	1.37% 0.23g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	30% 39g	5.94% 7.7g	130g per day for Men 19-50 years
Sugars	3.9% 2.84g	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	1.2% 0.87g	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	% 1.1g	NA	g per day for Men 19-50 years
Sucrose	% 0.89g	NA	g per day for Men 19-50 years
Fiber	9.4% 3.57g	10.4% 3.97g	38g per day for Men 19-50 years
Protein	8.15% 4.56g	9.64% 5.4g	56g per day for Men 19-50 years

Vitamins

	Baked Red Potatoes	Steamed Taro Leaves with Salt	Recommended Dietary Allowance
Vitamin A	0.22% 2μg	46.7% 421μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12% 0.14mg	23% 0.28mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.63% 0.099mg	58% 0.75mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	19.8% 3.17mg	15.7% 2.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13.5% 0.68mg	1.75% 0.087mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	32.4% 0.42mg	11% 0.14mg	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	13.4% 53.6μg	24% 95μg	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	27.8% 25mg	78.3% 70.4mg	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	1.06% 0.16mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.63% 5.56μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Red Potatoes	Steamed Taro Leaves with Salt	Recommended Dietary Allowance
Calcium	1.8% 18mg	17% 171mg	1000mg per day for Men 19-50 years
Copper	38.4% 0.35mg	31% 0.28mg	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	17.4% 1.4mg	29.3% 2.34mg	8mg per day for Men 19-50 years
Magnesium	13.2% 55.6mg	9.45% 39.7mg	420mg per day for Men 19-50 years
Manganese	15% 0.34mg	32% 0.74mg	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	20.4% 143mg	7.65% 53.6mg	700mg per day for Men 19-50 years
Potassium	32% 1082mg	27% 913mg	3400mg per day for Men 19-50 years
Selenium	NA	3.25% 1.8μg	55μg per day for Men 19-50 years
Sodium	1.6% 24mg	31.5% 472mg	1500mg per day for Men 19-50 years
Zinc	7.2% 0.79mg	3.8% 0.42mg	11mg per day for Men 19-50 years
Water	4.1% 152g	4.94% 183g	3700g per day for Men 19-50 years

Nutrient Comparison: Baked Red Potatoes VS Steamed Taro Leaves with Salt per 7 oz

Compare the macro and micronutrient content in 7 oz of Baked Red Potatoes versus 7 oz of Steamed Taro Leaves with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Baked Red Potatoes vs Steamed Taro Leaves with Salt:

• 7 ounces of Baked Red Potatoes have 1.3 times more Vitamin B3, 7.8 times more Vitamin B5 and 2.9 times more Vitamin B6 than Steamed Taro Leaves with Salt.
• While 7 oz of Steamed Taro Leaves with Salt contain 212 times more Vitamin A, 1.9 times more Vitamin B1, 7.6 times more Vitamin B2, 1.8 times more Vitamin B9 and 2.8 times more Vitamin C than Baked Whole Red Potatoes.
• 7 ounces of Baked Red Potatoes have insufficient amounts of Vitamin A
• 7 ounces of Steamed Taro Leaves with Salt have insufficient amounts of Vitamin B5
• Both Baked Whole Red Potatoes as well as Steamed Taro Leaves with Salt have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Baked Red Potatoes vs Steamed Taro Leaves with Salt:

• 7 ounces of Baked Red Potatoes have 1.2 times more Copper, 1.4 times more Magnesium, 2.7 times more Phosphorus and 1.9 times more Zinc than Steamed Taro Leaves with Salt.
• While 7 oz of Steamed Taro Leaves with Salt contain 9.6 times more Calcium, 1.7 times more Iron, 2.1 times more Manganese and 19.8 times more Sodium than Baked Whole Red Potatoes.
• Both Baked Red Potatoes and Steamed Taro Leaves with Salt contain similar levels of Potassium and Water per seven ounces.
• 7 ounces of Baked Red Potatoes lack sufficient amounts of Calcium
• 7 ounces of Steamed Taro Leaves with Salt lack sufficient amounts of Zinc

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Baked Red Potatoes have 3.6 times more Energy and 5 times more Carbohydrate than Steamed Taro Leaves with Salt.
• While 7 oz of Steamed Taro Leaves with Salt contain 3.4 times more Omega 3 than Baked Whole Red Potatoes.
• Both Baked Red Potatoes and Steamed Taro Leaves with Salt offer comparable quantities of Fiber and Protein per seven ounces.
• 7 ounces of Baked Red Potatoes provide inadequate amounts of Omega 3
• 7 ounces of Steamed Taro Leaves with Salt provide inadequate amounts of Energy
• Both Baked Whole Red Potatoes as well as Steamed Taro Leaves with Salt provide inadequate amounts of Omega 6 in seven ounces.