Comparing Nutrients in 7 ounces Frozen Sweet Potato VS Taro Shoots

Macros Ratio

	Protein	Fat	Carbs
Frozen Sweet Potato	7%	2%	91%
Taro Shoots	27%	6%	67%

Macro Nutrients

	Frozen Sweet Potato	Taro Shoots	Recommended Dietary Allowance
Energy	6.57% 191kcal	0.75% 22kcal	2900kcal per day for Men 19-50 years
Fat	0.37% 0.36g	0.18% 0.18g	97g per day for Men 19-50 years
Saturated Fat	0.24% 0.077g	0.11% 0.036g	32g per day for Men 19-50 years
Omega 3	1.6% 0.026g	1.36% 0.022g	1.6g per day for Men 19-50 years
Omega 6	0.78% 0.13g	0.3% 0.052g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	34% 44g	3.54% 4.6g	130g per day for Men 19-50 years
Sugars	NA	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	6.06% 3.4g	3.26% 1.83g	56g per day for Men 19-50 years

Vitamins

	Frozen Sweet Potato	Taro Shoots	Recommended Dietary Allowance
Vitamin A	114% 1028μg	0.66% 5.95μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11% 0.13mg	6.6% 0.079mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.8% 0.1mg	7.63% 0.099mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.4% 1.2mg	9.92% 1.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20.4% 1.02mg	2.98% 0.15mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	27% 0.35mg	17% 0.22mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	9.86% 2.96μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	10.4% 41.7μg	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	29.3% 26.4mg	46.3% 41.7mg	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	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Sweet Potato	Taro Shoots	Recommended Dietary Allowance
Calcium	7.34% 73.4mg	2.4% 24mg	1000mg per day for Men 19-50 years
Copper	39% 0.35mg	19.4% 0.17mg	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	13% 1.05mg	15% 1.2mg	8mg per day for Men 19-50 years
Magnesium	10.4% 43.7mg	3.78% 16mg	420mg per day for Men 19-50 years
Manganese	57.4% 1.3mg	10.5% 0.24mg	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	12.8% 89.3mg	7.94% 55.6mg	700mg per day for Men 19-50 years
Potassium	21.3% 724mg	19.4% 659mg	3400mg per day for Men 19-50 years
Selenium	2.16% 1.2μg	3.25% 1.8μg	55μg per day for Men 19-50 years
Sodium	0.79% 12mg	0.13% 2mg	1500mg per day for Men 19-50 years
Zinc	5.6% 0.62mg	9.2% 1mg	11mg per day for Men 19-50 years
Water	4% 149g	5.14% 190g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Sweet Potato VS Taro Shoots per 7 oz

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

Lets compare vitamin content per 7 ounces of Frozen Sweet Potato vs Taro Shoots:

• 7 ounces of Frozen Sweet Potato have 172.7 times more Vitamin A, 1.7 times more Vitamin B1, 6.9 times more Vitamin B5, 1.6 times more Vitamin B6 and 7 times more Vitamin B9 than Taro Shoots.
• While 7 oz of Raw Taro Shoots contain 1.3 times more Vitamin B3 and 1.6 times more Vitamin C than Frozen Sweet Potato, Unprepared.
• Both Frozen Sweet Potato and Taro Shoots provide similar amounts of Vitamin B2 per seven ounces.
• 7 ounces of Taro Shoots have insufficient amounts of Vitamin A, Vitamin B5 and Vitamin B9
• Both Frozen Sweet Potato, Unprepared as well as Raw Taro Shoots have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Frozen Sweet Potato vs Taro Shoots:

• 7 ounces of Frozen Sweet Potato have 3.1 times more Calcium, 2 times more Copper, 2.8 times more Magnesium, 5.5 times more Manganese and 1.6 times more Phosphorus than Taro Shoots.
• While 7 oz of Raw Taro Shoots contain 1.6 times more Zinc and 1.3 times more Water than Frozen Sweet Potato, Unprepared.
• Both Frozen Sweet Potato and Taro Shoots contain similar levels of Iron and Potassium per seven ounces.
• 7 ounces of Taro Shoots lack sufficient amounts of Calcium and Magnesium
• Both Frozen Sweet Potato, Unprepared as well as Raw Taro Shoots lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Frozen Sweet Potato have 8.7 times more Energy, 9.6 times more Carbohydrate and 1.9 times more Protein than Taro Shoots.
• 7 ounces of Taro Shoots provide inadequate amounts of Energy, Carbohydrate and Protein
• Both Frozen Sweet Potato, Unprepared as well as Raw Taro Shoots provide inadequate amounts of Omega 3 and Omega 6 in seven ounces.

Frequently Asked Questions about Frozen Sweet Potato VS Taro Shoots

What are the health benefits of Frozen Sweet Potato compared to Taro Shoots?

Both frozen sweet potatoes and taro shoots are nutritious plant-based foods. Sweet potatoes are rich in beta-carotene, vitamin C, and fiber, which support eye health, immune function, and digestion. Taro shoots are a good source of fiber, vitamins, and minerals, including vitamin E and potassium. Both foods can be part of a healthy vegan diet, providing a variety of nutrients to support overall health.

Can I lose weight easier by eating more Frozen Sweet Potato or Taro Shoots?

Both frozen sweet potatoes and taro shoots can be part of a healthy weight loss diet due to their high fiber content and low calorie density. However, the key to weight loss is creating a calorie deficit, which means consuming fewer calories than your body needs to maintain its current weight. It's important to focus on overall dietary patterns, portion sizes, and incorporating a variety of nutrient-dense foods, along with regular physical activity, for successful weight loss.

Should I eat more Frozen Sweet Potato or more Taro Shoots to gain more muscles while training consistently?

Both frozen sweet potatoes and taro shoots are excellent sources of carbohydrates, which are essential for fueling your workouts and supporting muscle growth. However, when it comes to building muscle, it's also important to consider protein intake. To support muscle growth, make sure to include adequate protein sources in your diet such as legumes, tofu, tempeh, nuts, and seeds. Additionally, incorporating a variety of colorful fruits and vegetables will provide essential vitamins, minerals, and antioxidants to support overall health and performance. Ultimately, a balanced diet that includes a variety of nutrient-dense foods will help you achieve your muscle-building goals.

What is the environmental impact of producing Frozen Sweet Potato compared to Taro Shoots?

Both frozen sweet potatoes and taro shoots have a relatively low environmental impact compared to many other foods. Sweet potatoes require less water and land to grow compared to taro shoots. However, taro shoots are known for their ability to thrive in wetland areas, making them a sustainable option for certain regions. Overall, both options can be part of a sustainable diet when grown and produced responsibly.