Comparing Nutrients in 7 ounces Canned Mashed Sweet Potato VS Cooked Taro Shoots

Macros Ratio

	Protein	Fat	Carbs
Canned Mashed Sweet Potato	8%	2%	90%
Cooked Taro Shoots	18%	4%	78%

Macro Nutrients

	Canned Mashed Sweet Potato	Cooked Taro Shoots	Recommended Dietary Allowance
Energy	6.9% 200kcal	0.96% 27.8kcal	2900kcal per day for Men 19-50 years
Fat	0.41% 0.4g	0.16% 0.16g	97g per day for Men 19-50 years
Saturated Fat	0.25% 0.081g	0.099% 0.032g	32g per day for Men 19-50 years
Omega 3	1.6% 0.026g	1.24% 0.02g	1.6g per day for Men 19-50 years
Omega 6	0.83% 0.14g	0.27% 0.046g	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	4.9% 6.35g	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	NA	38g per day for Men 19-50 years
Protein	7% 3.93g	2.6% 1.45g	56g per day for Men 19-50 years

Vitamins

	Canned Mashed Sweet Potato	Cooked Taro Shoots	Recommended Dietary Allowance
Vitamin A	96% 863μg	0.66% 5.95μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.47% 0.054mg	6.3% 0.075mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13.7% 0.18mg	8.1% 0.11mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12% 1.9mg	10% 1.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20.3% 1mg	3% 0.15mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	36% 0.47mg	17% 0.22mg	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	1.5% 5.95μg	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	41.7% 37.5mg	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	Cooked Taro Shoots	Recommended Dietary Allowance
Calcium	5.95% 59.5mg	2.78% 27.8mg	1000mg per day for Men 19-50 years
Copper	61.3% 0.55mg	20.7% 0.19mg	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	10% 0.81mg	8mg per day for Men 19-50 years
Magnesium	11.3% 47.6mg	3.78% 16mg	420mg per day for Men 19-50 years
Manganese	85.2% 1.96mg	11.2% 0.26mg	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	7.37% 51.6mg	700mg per day for Men 19-50 years
Potassium	12.3% 417mg	20% 683mg	3400mg per day for Men 19-50 years
Selenium	2.9% 1.6μg	3.6% 2μg	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	9.74% 1.07mg	11mg per day for Men 19-50 years
Water	3.96% 147g	5.1% 189g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Mashed Sweet Potato VS Cooked Taro Shoots per 7 oz

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

Lets compare vitamin content per 7 ounces of Canned Mashed Sweet Potato vs Cooked Taro Shoots:

• 7 ounces of Canned Mashed Sweet Potato have 145 times more Vitamin A, 1.7 times more Vitamin B2, 6.7 times more Vitamin B5, 2.1 times more Vitamin B6 and 3.7 times more Vitamin B9 than Cooked Taro Shoots.
• While 7 oz of Cooked Taro Shoots no Salt contain 1.4 times more Vitamin B1 and 3.6 times more Vitamin C than Canned Mashed Sweet Potato.
• Both Canned Mashed Sweet Potato and Cooked Taro Shoots provide similar amounts of Vitamin B3 per seven ounces.
• 7 ounces of Cooked Taro Shoots have insufficient amounts of Vitamin A, Vitamin B5 and Vitamin B9
• Both Canned Mashed Sweet Potato as well as Cooked Taro Shoots no Salt have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Canned Mashed Sweet Potato vs Cooked Taro Shoots:

• 7 ounces of Canned Mashed Sweet Potato have 2.1 times more Calcium, 3 times more Copper, 3.2 times more Iron, 3 times more Magnesium, 7.6 times more Manganese, 2 times more Phosphorus and 37.5 times more Sodium than Cooked Taro Shoots.
• While 7 oz of Cooked Taro Shoots no Salt contain 1.6 times more Potassium, 2.6 times more Zinc and 1.3 times more Water than Canned Mashed Sweet Potato.
• 7 ounces of Canned Mashed Sweet Potato lack sufficient amounts of Zinc
• 7 ounces of Cooked Taro Shoots lack sufficient amounts of Calcium and Magnesium
• Both Canned Mashed Sweet Potato as well as Cooked Taro Shoots no Salt lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Canned Mashed Sweet Potato have 7.2 times more Energy, 7.2 times more Carbohydrate and 2.7 times more Protein than Cooked Taro Shoots.
• 7 ounces of Cooked Taro Shoots provide inadequate amounts of Energy and Protein
• Both Canned Mashed Sweet Potato as well as Cooked Taro Shoots no Salt provide inadequate amounts of Omega 3 and Omega 6 in seven ounces.