Comparing Nutrients in 7 ounces Baked White Potatoes VS Taro Leaves

Macros Ratio

	Protein	Fat	Carbs
Baked White Potatoes	9%	1%	90%
Taro Leaves	37%	12%	51%

Macro Nutrients

	Baked White Potatoes	Taro Leaves	Recommended Dietary Allowance
Energy	6.3% 183kcal	2.87% 83.3kcal	2900kcal per day for Men 19-50 years
Fat	0.31% 0.3g	1.5% 1.47g	97g per day for Men 19-50 years
Saturated Fat	0.25% 0.079g	0.94% 0.3g	32g per day for Men 19-50 years
Omega 3	1.86% 0.03g	11.5% 0.18g	1.6g per day for Men 19-50 years
Omega 6	0.57% 0.097g	2.5% 0.42g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	32% 42g	10.2% 13.3g	130g per day for Men 19-50 years
Sugars	4.2% 3.04g	8.24% 5.97g	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	0.99% 0.71g	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	% 1.25g	NA	g per day for Men 19-50 years
Sucrose	% 0.79g	NA	g per day for Men 19-50 years
Fiber	11% 4.17g	19.3% 7.34g	38g per day for Men 19-50 years
Protein	7.44% 4.17g	17.6% 9.9g	56g per day for Men 19-50 years

Vitamins

	Baked White Potatoes	Taro Leaves	Recommended Dietary Allowance
Vitamin A	0.22% 2μg	53% 478μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.94% 0.095mg	34.6% 0.41mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.56% 0.085mg	69.6% 0.9mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	19% 3.03mg	18.8% 3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	15.2% 0.76mg	3.33% 0.17mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	32.2% 0.42mg	22.3% 0.29mg	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	19% 75.4μg	62.5% 250μg	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	115% 103mg	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	0.53% 0.079mg	26.7% 4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.47% 5.36μg	180% 216μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked White Potatoes	Taro Leaves	Recommended Dietary Allowance
Calcium	2% 20mg	21.2% 212mg	1000mg per day for Men 19-50 years
Copper	28% 0.25mg	59.5% 0.54mg	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	16% 1.27mg	56% 4.47mg	8mg per day for Men 19-50 years
Magnesium	12.8% 53.6mg	21.3% 89.3mg	420mg per day for Men 19-50 years
Manganese	16.3% 0.38mg	61.6% 1.4mg	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	21.3% 149mg	17% 119mg	700mg per day for Men 19-50 years
Potassium	31.8% 1080mg	38% 1286mg	3400mg per day for Men 19-50 years
Selenium	1.8% 0.99μg	3.25% 1.8μg	55μg per day for Men 19-50 years
Sodium	0.93% 14mg	0.4% 5.95mg	1500mg per day for Men 19-50 years
Zinc	6.3% 0.69mg	7.4% 0.81mg	11mg per day for Men 19-50 years
Water	4.05% 150g	4.6% 170g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Baked White Potatoes vs Taro Leaves:

• Baked Whole White Potatoes have 4.6 times more Vitamin B5 and 1.4 times more Vitamin B6 than Raw Taro Leaves.
• While Raw Taro Leaves contain 241 times more Vitamin A, 4.4 times more Vitamin B1, 10.6 times more Vitamin B2, 3.3 times more Vitamin B9, 4.1 times more Vitamin C, 50.5 times more Vitamin E and 40.2 times more Vitamin K than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes and Raw Taro Leaves have similar amounts of Vitamin B3 per 7 oz.
• Both Baked Whole White Potatoes as well as Raw Taro Leaves have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Baked White Potatoes vs Taro Leaves:

• Baked Whole White Potatoes have 1.3 times more Phosphorus than Raw Taro Leaves.
• While Raw Taro Leaves contain 10.7 times more Calcium, 2.1 times more Copper, 3.5 times more Iron, 1.7 times more Magnesium, 3.8 times more Manganese and 1.8 times more Selenium than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes and Raw Taro Leaves have similar amounts of Potassium, Zinc and Water per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Baked Whole White Potatoes have 2.2 times more Energy and 3.1 times more Carbohydrate than Raw Taro Leaves.
• While Raw Taro Leaves contain 6.2 times more Omega 3, 4.4 times more Omega 6, 2 times more Sugars, 1.8 times more Fiber and 2.4 times more Protein than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes as well as Raw Taro Leaves have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 7 oz.