Comparing Nutrients in 7 ounces Cooked Taro with Salt VS Cooked Sweet Potato, Baked In Skin, Flesh with Salt

Macros Ratio

	Protein	Fat	Carbs
Cooked Taro with Salt	1%	1%	98%
Cooked Sweet Potato, Baked In Skin, Flesh with Salt	9%	1%	90%

Macro Nutrients

	Cooked Taro with Salt	Cooked Sweet Potato, Baked In Skin, Flesh with Salt	Recommended Dietary Allowance
Energy	9.7% 282kcal	6.16% 179kcal	2900kcal per day for Men 19-50 years
Fat	0.23% 0.22g	0.31% 0.3g	97g per day for Men 19-50 years
Saturated Fat	0.14% 0.046g	0.32% 0.1g	32g per day for Men 19-50 years
Omega 3	1.74% 0.028g	0.74% 0.012g	1.6g per day for Men 19-50 years
Omega 6	0.37% 0.064g	1.05% 0.18g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	53% 68.7g	31.6% 41g	130g per day for Men 19-50 years
Sugars	1.34% 0.97g	17.7% 13g	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	1.37% 0.99g	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	% 1.13g	g per day for Men 19-50 years
Sucrose	NA	% 4.52g	g per day for Men 19-50 years
Fiber	26.6% 10g	17.2% 6.55g	38g per day for Men 19-50 years
Protein	1.84% 1.03g	7.12% 4g	56g per day for Men 19-50 years

Vitamins

	Cooked Taro with Salt	Cooked Sweet Potato, Baked In Skin, Flesh with Salt	Recommended Dietary Allowance
Vitamin A	0.88% 7.94μg	212% 1907μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	17.7% 0.21mg	17.7% 0.21mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.27% 0.056mg	16% 0.21mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.33% 1mg	18.5% 2.96mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13.3% 0.67mg	35% 1.75mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	50.5% 0.66mg	43.7% 0.57mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	16% 4.76μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	9.43% 37.7μg	2.98% 12μg	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% 9.92mg	43.2% 39mg	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	38.8% 5.8mg	9.4% 1.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2% 2.4μg	3.8% 4.56μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Taro with Salt	Cooked Sweet Potato, Baked In Skin, Flesh with Salt	Recommended Dietary Allowance
Calcium	3.57% 35.7mg	7.54% 75.4mg	1000mg per day for Men 19-50 years
Copper	44.3% 0.4mg	35.5% 0.32mg	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	17% 1.37mg	8mg per day for Men 19-50 years
Magnesium	14% 59.5mg	12.8% 53.6mg	420mg per day for Men 19-50 years
Manganese	38.7% 0.89mg	43% 0.99mg	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	21.5% 151mg	15.3% 107mg	700mg per day for Men 19-50 years
Potassium	28.2% 960mg	27.7% 943mg	3400mg per day for Men 19-50 years
Selenium	3.25% 1.8μg	0.72% 0.4μg	55μg per day for Men 19-50 years
Sodium	33.2% 498mg	32.5% 488mg	1500mg per day for Men 19-50 years
Zinc	4.87% 0.54mg	5.77% 0.64mg	11mg per day for Men 19-50 years
Water	3.42% 127g	4.07% 150g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Taro with Salt VS Cooked Sweet Potato, Baked In Skin, Flesh with Salt per 7 oz

Compare the macro and micronutrient content in 7 oz of Cooked Taro with Salt versus 7 oz of Cooked Sweet Potato, Baked In Skin, Flesh with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Cooked Taro with Salt vs Cooked Sweet Potato, Baked In Skin, Flesh with Salt:

• 7 ounces of Cooked Taro with Salt have 3.2 times more Vitamin B9 and 4.1 times more Vitamin E than Cooked Sweet Potato, Baked In Skin, Flesh with Salt.
• While 7 oz of Cooked Sweet Potato, Baked In Skin, Flesh with Salt contain 240.3 times more Vitamin A, 3.8 times more Vitamin B2, 2.9 times more Vitamin B3, 2.6 times more Vitamin B5 and 3.9 times more Vitamin C than Cooked Taro with Salt.
• Both Cooked Taro with Salt and Cooked Sweet Potato, Baked In Skin, Flesh with Salt provide similar amounts of Vitamin B1 and Vitamin B6 per seven ounces.
• 7 ounces of Cooked Taro with Salt have insufficient amounts of Vitamin A
• 7 ounces of Cooked Sweet Potato, Baked In Skin, Flesh with Salt have insufficient amounts of Vitamin B9
• Both Cooked Taro with Salt as well as Cooked Sweet Potato, Baked In Skin, Flesh with Salt have insufficient amounts of Vitamin B12, Vitamin D and Vitamin K in seven ounces.

Comparing minerals per 7 ounces for Cooked Taro with Salt vs Cooked Sweet Potato, Baked In Skin, Flesh with Salt:

• 7 ounces of Cooked Taro with Salt have 1.2 times more Copper and 1.4 times more Phosphorus than Cooked Sweet Potato, Baked In Skin, Flesh with Salt.
• While 7 oz of Cooked Sweet Potato, Baked In Skin, Flesh with Salt contain 2.1 times more Calcium than Cooked Taro with Salt.
• Both Cooked Taro with Salt and Cooked Sweet Potato, Baked In Skin, Flesh with Salt contain similar levels of Iron, Magnesium, Manganese, Potassium, Sodium and Zinc per seven ounces.
• 7 ounces of Cooked Taro with Salt lack sufficient amounts of Calcium
• Both Cooked Taro with Salt as well as Cooked Sweet Potato, Baked In Skin, Flesh with Salt lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Cooked Taro with Salt have 1.6 times more Energy, 1.7 times more Carbohydrate and 1.5 times more Fiber than Cooked Sweet Potato, Baked In Skin, Flesh with Salt.
• While 7 oz of Cooked Sweet Potato, Baked In Skin, Flesh with Salt contain 13.2 times more Sugars and 3.9 times more Protein than Cooked Taro with Salt.
• 7 ounces of Cooked Taro with Salt provide inadequate amounts of Protein
• Both Cooked Taro with Salt as well as Cooked Sweet Potato, Baked In Skin, Flesh with Salt provide inadequate amounts of Omega 3 and Omega 6 in seven ounces.