Comparing Nutrients in 7 ounces Steamed Taro Leaves VS Frozen Sweet Potato

Macros Ratio

	Protein	Fat	Carbs
Steamed Taro Leaves	35%	12%	53%
Frozen Sweet Potato	7%	2%	91%

Macro Nutrients

	Steamed Taro Leaves	Frozen Sweet Potato	Recommended Dietary Allowance
Energy	1.64% 47.6kcal	6.57% 191kcal	2900kcal per day for Men 19-50 years
Fat	0.84% 0.81g	0.37% 0.36g	97g per day for Men 19-50 years
Saturated Fat	0.51% 0.16g	0.24% 0.077g	32g per day for Men 19-50 years
Omega 3	6.33% 0.1g	1.6% 0.026g	1.6g per day for Men 19-50 years
Omega 6	1.37% 0.23g	0.78% 0.13g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	6.14% 7.98g	34% 44g	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	10.4% 3.97g	8.88% 3.37g	38g per day for Men 19-50 years
Protein	9.64% 5.4g	6.06% 3.4g	56g per day for Men 19-50 years

Vitamins

	Steamed Taro Leaves	Frozen Sweet Potato	Recommended Dietary Allowance
Vitamin A	46.7% 421μg	114% 1028μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	23% 0.28mg	11% 0.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	58% 0.75mg	7.8% 0.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15.7% 2.5mg	7.4% 1.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1.75% 0.087mg	20.4% 1.02mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11% 0.14mg	27% 0.35mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	9.86% 2.96μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	24% 95μg	10.4% 41.7μg	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	78.3% 70.4mg	29.3% 26.4mg	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	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

	Steamed Taro Leaves	Frozen Sweet Potato	Recommended Dietary Allowance
Calcium	17% 171mg	7.34% 73.4mg	1000mg per day for Men 19-50 years
Copper	31% 0.28mg	39% 0.35mg	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	29.3% 2.34mg	13% 1.05mg	8mg per day for Men 19-50 years
Magnesium	9.45% 39.7mg	10.4% 43.7mg	420mg per day for Men 19-50 years
Manganese	32% 0.74mg	57.4% 1.3mg	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	7.65% 53.6mg	12.8% 89.3mg	700mg per day for Men 19-50 years
Potassium	27% 913mg	21.3% 724mg	3400mg per day for Men 19-50 years
Selenium	3.25% 1.8μg	2.16% 1.2μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	0.79% 12mg	1500mg per day for Men 19-50 years
Zinc	3.8% 0.42mg	5.6% 0.62mg	11mg per day for Men 19-50 years
Water	4.94% 183g	4% 149g	3700g per day for Men 19-50 years

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

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

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

• 7 ounces of Steamed Taro Leaves have 2.1 times more Vitamin B1, 7.5 times more Vitamin B2, 2.1 times more Vitamin B3, 2.3 times more Vitamin B9 and 2.7 times more Vitamin C than Frozen Sweet Potato.
• While 7 oz of Frozen Sweet Potato, Unprepared contain 2.4 times more Vitamin A, 11.7 times more Vitamin B5 and 2.5 times more Vitamin B6 than Steamed Taro Leaves.
• 7 ounces of Steamed Taro Leaves have insufficient amounts of Vitamin B5
• Both Steamed Taro Leaves as well as Frozen Sweet Potato, Unprepared have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

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

• 7 ounces of Steamed Taro Leaves have 2.3 times more Calcium, 2.2 times more Iron, 1.3 times more Potassium and 1.2 times more Water than Frozen Sweet Potato.
• While 7 oz of Frozen Sweet Potato, Unprepared contain 1.3 times more Copper, 1.8 times more Manganese, 1.7 times more Phosphorus and 1.5 times more Zinc than Steamed Taro Leaves.
• Both Steamed Taro Leaves and Frozen Sweet Potato contain similar levels of Magnesium per seven ounces.
• 7 ounces of Steamed Taro Leaves lack sufficient amounts of Zinc
• Both Steamed Taro Leaves as well as Frozen Sweet Potato, Unprepared lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Steamed Taro Leaves have 3.9 times more Omega 3 and 1.6 times more Protein than Frozen Sweet Potato.
• While 7 oz of Frozen Sweet Potato, Unprepared contain 4 times more Energy and 5.5 times more Carbohydrate than Steamed Taro Leaves.
• Both Steamed Taro Leaves and Frozen Sweet Potato offer comparable quantities of Fiber per seven ounces.
• 7 ounces of Steamed Taro Leaves provide inadequate amounts of Energy
• 7 ounces of Frozen Sweet Potato provide inadequate amounts of Omega 3
• Both Steamed Taro Leaves as well as Frozen Sweet Potato, Unprepared provide inadequate amounts of Omega 6 in seven ounces.