Comparing Nutrients in 7 ounces Taro Leaves VS Frozen Sweet Potato

Macros Ratio

	Protein	Fat	Carbs
Taro Leaves	37%	12%	51%
Frozen Sweet Potato	7%	2%	91%

Macro Nutrients

	Taro Leaves	Frozen Sweet Potato	Recommended Dietary Allowance
Energy	2.87% 83.3kcal	6.57% 191kcal	2900kcal per day for Men 19-50 years
Fat	1.5% 1.47g	0.37% 0.36g	97g per day for Men 19-50 years
Saturated Fat	0.94% 0.3g	0.24% 0.077g	32g per day for Men 19-50 years
Omega 3	11.5% 0.18g	1.6% 0.026g	1.6g per day for Men 19-50 years
Omega 6	2.5% 0.42g	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	10.2% 13.3g	34% 44g	130g per day for Men 19-50 years
Sugars	8.24% 5.97g	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	19.3% 7.34g	8.88% 3.37g	38g per day for Men 19-50 years
Protein	17.6% 9.9g	6.06% 3.4g	56g per day for Men 19-50 years

Vitamins

	Taro Leaves	Frozen Sweet Potato	Recommended Dietary Allowance
Vitamin A	53% 478μg	114% 1028μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	34.6% 0.41mg	11% 0.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	69.6% 0.9mg	7.8% 0.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18.8% 3mg	7.4% 1.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.33% 0.17mg	20.4% 1.02mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	22.3% 0.29mg	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	62.5% 250μg	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	115% 103mg	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	26.7% 4mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	180% 216μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Taro Leaves	Frozen Sweet Potato	Recommended Dietary Allowance
Calcium	21.2% 212mg	7.34% 73.4mg	1000mg per day for Men 19-50 years
Copper	59.5% 0.54mg	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	56% 4.47mg	13% 1.05mg	8mg per day for Men 19-50 years
Magnesium	21.3% 89.3mg	10.4% 43.7mg	420mg per day for Men 19-50 years
Manganese	61.6% 1.4mg	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	17% 119mg	12.8% 89.3mg	700mg per day for Men 19-50 years
Potassium	38% 1286mg	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	0.4% 5.95mg	0.79% 12mg	1500mg per day for Men 19-50 years
Zinc	7.4% 0.81mg	5.6% 0.62mg	11mg per day for Men 19-50 years
Water	4.6% 170g	4% 149g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 7 oz of 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 Taro Leaves vs Frozen Sweet Potato:

• 7 ounces of Taro Leaves have 3.1 times more Vitamin B1, 8.9 times more Vitamin B2, 2.5 times more Vitamin B3, 6 times more Vitamin B9 and 3.9 times more Vitamin C than Frozen Sweet Potato.
• While 7 oz of Frozen Sweet Potato, Unprepared contain 2.1 times more Vitamin A and 6.1 times more Vitamin B5 than Raw Taro Leaves.
• Both Taro Leaves and Frozen Sweet Potato provide similar amounts of Vitamin B6 per seven ounces.
• 7 ounces of Taro Leaves have insufficient amounts of Vitamin B5
• Both Raw 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 Taro Leaves vs Frozen Sweet Potato:

• 7 ounces of Taro Leaves have 2.9 times more Calcium, 1.5 times more Copper, 4.2 times more Iron, 2 times more Magnesium, 1.3 times more Phosphorus, 1.8 times more Potassium and 1.3 times more Zinc than Frozen Sweet Potato.
• Both Taro Leaves and Frozen Sweet Potato contain similar levels of Manganese and Water per seven ounces.
• Both Raw 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 Taro Leaves have 7.2 times more Omega 3, 2.2 times more Fiber and 2.9 times more Protein than Frozen Sweet Potato.
• While 7 oz of Frozen Sweet Potato, Unprepared contain 2.3 times more Energy and 3.3 times more Carbohydrate than Raw Taro Leaves.
• 7 ounces of Taro Leaves provide inadequate amounts of Energy
• 7 ounces of Frozen Sweet Potato provide inadequate amounts of Omega 3
• Both Raw Taro Leaves as well as Frozen Sweet Potato, Unprepared provide inadequate amounts of Omega 6 in seven ounces.