Comparing Nutrients in 7 ounces Cooked Sweet Potato, Boiled, Without Skin with Salt VS Steamed Taro Leaves with Salt

Macros Ratio

	Protein	Fat	Carbs
Cooked Sweet Potato, Boiled, Without Skin with Salt	7%	2%	91%
Steamed Taro Leaves with Salt	36%	12%	52%

Macro Nutrients

	Cooked Sweet Potato, Boiled, Without Skin with Salt	Steamed Taro Leaves with Salt	Recommended Dietary Allowance
Energy	5.2% 151kcal	1.64% 47.6kcal	2900kcal per day for Men 19-50 years
Fat	0.29% 0.28g	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	0% 0g	6.33% 0.1g	1.6g per day for Men 19-50 years
Omega 6	0.93% 0.16g	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	27% 35g	5.94% 7.7g	130g per day for Men 19-50 years
Sugars	15.7% 11.4g	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	1.18% 0.85g	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	% 1.07g	NA	g per day for Men 19-50 years
Sucrose	% 2.84g	NA	g per day for Men 19-50 years
Fiber	13% 4.96g	10.4% 3.97g	38g per day for Men 19-50 years
Protein	4.85% 2.7g	9.64% 5.4g	56g per day for Men 19-50 years

Vitamins

	Cooked Sweet Potato, Boiled, Without Skin with Salt	Steamed Taro Leaves with Salt	Recommended Dietary Allowance
Vitamin A	174% 1562μg	46.7% 421μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	9.26% 0.11mg	23% 0.28mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.17% 0.093mg	58% 0.75mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.67% 1.07mg	15.7% 2.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	23% 1.15mg	1.75% 0.087mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	25% 0.33mg	11% 0.14mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	9.13% 2.74μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	2.98% 12μg	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	28.2% 25.4mg	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	12.4% 1.87mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.47% 4.17μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Sweet Potato, Boiled, Without Skin with Salt	Steamed Taro Leaves with Salt	Recommended Dietary Allowance
Calcium	5.36% 53.6mg	17% 171mg	1000mg per day for Men 19-50 years
Copper	20.7% 0.19mg	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	18% 1.43mg	29.3% 2.34mg	8mg per day for Men 19-50 years
Magnesium	8.5% 35.7mg	9.45% 39.7mg	420mg per day for Men 19-50 years
Manganese	23% 0.53mg	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	9.07% 63.5mg	7.65% 53.6mg	700mg per day for Men 19-50 years
Potassium	13.4% 456mg	27% 913mg	3400mg per day for Men 19-50 years
Selenium	0.72% 0.4μg	3.25% 1.8μg	55μg per day for Men 19-50 years
Sodium	34.8% 522mg	31.5% 472mg	1500mg per day for Men 19-50 years
Zinc	3.6% 0.4mg	3.8% 0.42mg	11mg per day for Men 19-50 years
Water	4.3% 159g	4.94% 183g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Sweet Potato, Boiled, Without Skin with Salt VS Steamed Taro Leaves with Salt per 7 oz

Compare the macro and micronutrient content in 7 oz of Cooked Sweet Potato, Boiled, Without Skin with Salt 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 Cooked Sweet Potato, Boiled, Without Skin with Salt vs Steamed Taro Leaves with Salt:

• 7 ounces of Cooked Sweet Potato, Boiled, Without Skin with Salt have 3.7 times more Vitamin A, 13.2 times more Vitamin B5 and 2.3 times more Vitamin B6 than Steamed Taro Leaves with Salt.
• While 7 oz of Steamed Taro Leaves with Salt contain 2.5 times more Vitamin B1, 8.1 times more Vitamin B2, 2.4 times more Vitamin B3, 8 times more Vitamin B9 and 2.8 times more Vitamin C than Cooked Sweet Potato, Boiled, Without Skin with Salt.
• 7 ounces of Cooked Sweet Potato, Boiled, Without Skin with Salt have insufficient amounts of Vitamin B9
• 7 ounces of Steamed Taro Leaves with Salt have insufficient amounts of Vitamin B5
• Both Cooked Sweet Potato, Boiled, Without Skin with Salt 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 Cooked Sweet Potato, Boiled, Without Skin with Salt vs Steamed Taro Leaves with Salt:

• 7 oz of Steamed Taro Leaves with Salt contain 3.2 times more Calcium, 1.5 times more Copper, 1.6 times more Iron, 1.4 times more Manganese and 2 times more Potassium than Cooked Sweet Potato, Boiled, Without Skin with Salt.
• Both Cooked Sweet Potato, Boiled, Without Skin with Salt and Steamed Taro Leaves with Salt contain similar levels of Magnesium, Phosphorus, Sodium and Water per seven ounces.
• Both Cooked Sweet Potato, Boiled, Without Skin with Salt as well as Steamed Taro Leaves with Salt lack sufficient amounts of Selenium and Zinc in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Cooked Sweet Potato, Boiled, Without Skin with Salt have 3.2 times more Energy, 4.6 times more Carbohydrate and 1.3 times more Fiber than Steamed Taro Leaves with Salt.
• While 7 oz of Steamed Taro Leaves with Salt contain more Omega 3 and 2 times more Protein than Cooked Sweet Potato, Boiled, Without Skin with Salt.
• 7 ounces of Cooked Sweet Potato, Boiled, Without Skin with Salt provide inadequate amounts of Omega 3
• 7 ounces of Steamed Taro Leaves with Salt provide inadequate amounts of Energy
• Both Cooked Sweet Potato, Boiled, Without Skin with Salt as well as Steamed Taro Leaves with Salt provide inadequate amounts of Omega 6 in seven ounces.