Comparing Nutrients in 7 ounces Canned Mashed Sweet Potato VS Steamed Taro Leaves

Macros Ratio

	Protein	Fat	Carbs
Canned Mashed Sweet Potato	8%	2%	90%
Steamed Taro Leaves	35%	12%	53%

Macro Nutrients

	Canned Mashed Sweet Potato	Steamed Taro Leaves	Recommended Dietary Allowance
Energy	6.9% 200kcal	1.64% 47.6kcal	2900kcal per day for Men 19-50 years
Fat	0.41% 0.4g	0.84% 0.81g	97g per day for Men 19-50 years
Saturated Fat	0.25% 0.081g	0.51% 0.16g	32g per day for Men 19-50 years
Omega 3	1.6% 0.026g	6.33% 0.1g	1.6g per day for Men 19-50 years
Omega 6	0.83% 0.14g	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	35.4% 46g	6.14% 7.98g	130g per day for Men 19-50 years
Sugars	15% 11g	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	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	8.88% 3.37g	10.4% 3.97g	38g per day for Men 19-50 years
Protein	7% 3.93g	9.64% 5.4g	56g per day for Men 19-50 years

Vitamins

	Canned Mashed Sweet Potato	Steamed Taro Leaves	Recommended Dietary Allowance
Vitamin A	96% 863μg	46.7% 421μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.47% 0.054mg	23% 0.28mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13.7% 0.18mg	58% 0.75mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12% 1.9mg	15.7% 2.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20.3% 1mg	1.75% 0.087mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	36% 0.47mg	11% 0.14mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	13% 3.9μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	5.46% 22μg	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	11.5% 10.3mg	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	14.4% 2.16mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.97% 4.76μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Mashed Sweet Potato	Steamed Taro Leaves	Recommended Dietary Allowance
Calcium	5.95% 59.5mg	17% 171mg	1000mg per day for Men 19-50 years
Copper	61.3% 0.55mg	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	33% 2.64mg	29.3% 2.34mg	8mg per day for Men 19-50 years
Magnesium	11.3% 47.6mg	9.45% 39.7mg	420mg per day for Men 19-50 years
Manganese	85.2% 1.96mg	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	14.7% 103mg	7.65% 53.6mg	700mg per day for Men 19-50 years
Potassium	12.3% 417mg	27% 913mg	3400mg per day for Men 19-50 years
Selenium	2.9% 1.6μg	3.25% 1.8μg	55μg per day for Men 19-50 years
Sodium	9.92% 149mg	0.26% 3.97mg	1500mg per day for Men 19-50 years
Zinc	3.8% 0.42mg	3.8% 0.42mg	11mg per day for Men 19-50 years
Water	3.96% 147g	4.94% 183g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Mashed Sweet Potato VS Steamed Taro Leaves per 7 oz

Compare the macro and micronutrient content in 7 oz of Canned Mashed Sweet Potato versus 7 oz of Steamed Taro Leaves to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Canned Mashed Sweet Potato vs Steamed Taro Leaves:

• 7 ounces of Canned Mashed Sweet Potato have 2.1 times more Vitamin A, 11.6 times more Vitamin B5 and 3.3 times more Vitamin B6 than Steamed Taro Leaves.
• While 7 oz of Steamed Taro Leaves contain 5.1 times more Vitamin B1, 4.2 times more Vitamin B2, 1.3 times more Vitamin B3, 4.4 times more Vitamin B9 and 6.8 times more Vitamin C than Canned Mashed Sweet Potato.
• 7 ounces of Steamed Taro Leaves have insufficient amounts of Vitamin B5
• Both Canned Mashed Sweet Potato as well as Steamed Taro Leaves have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Canned Mashed Sweet Potato vs Steamed Taro Leaves:

• 7 ounces of Canned Mashed Sweet Potato have 2 times more Copper, 2.7 times more Manganese, 1.9 times more Phosphorus and 37.5 times more Sodium than Steamed Taro Leaves.
• While 7 oz of Steamed Taro Leaves contain 2.9 times more Calcium and 2.2 times more Potassium than Canned Mashed Sweet Potato.
• Both Canned Mashed Sweet Potato and Steamed Taro Leaves contain similar levels of Iron and Magnesium per seven ounces.
• Both Canned Mashed Sweet Potato as well as Steamed Taro Leaves lack sufficient amounts of Selenium and Zinc in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Canned Mashed Sweet Potato have 4.2 times more Energy and 5.8 times more Carbohydrate than Steamed Taro Leaves.
• While 7 oz of Steamed Taro Leaves contain 3.9 times more Omega 3 and 1.4 times more Protein than Canned Mashed Sweet Potato.
• Both Canned Mashed Sweet Potato and Steamed Taro Leaves offer comparable quantities of Fiber per seven ounces.
• 7 ounces of Canned Mashed Sweet Potato provide inadequate amounts of Omega 3
• 7 ounces of Steamed Taro Leaves provide inadequate amounts of Energy
• Both Canned Mashed Sweet Potato as well as Steamed Taro Leaves provide inadequate amounts of Omega 6 in seven ounces.