Comparing Nutrients in 7 ounces Taro VS Baked White Potatoes

Macros Ratio

	Protein	Fat	Carbs
Taro	5%	2%	93%
Baked White Potatoes	9%	1%	90%

Macro Nutrients

	Taro	Baked White Potatoes	Recommended Dietary Allowance
Energy	7.66% 222kcal	6.3% 183kcal	2900kcal per day for Men 19-50 years
Fat	0.41% 0.4g	0.31% 0.3g	97g per day for Men 19-50 years
Saturated Fat	0.25% 0.081g	0.25% 0.079g	32g per day for Men 19-50 years
Omega 3	3.1% 0.05g	1.86% 0.03g	1.6g per day for Men 19-50 years
Omega 6	0.68% 0.12g	0.57% 0.097g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	40.4% 52.5g	32% 42g	130g per day for Men 19-50 years
Sugars	1.1% 0.79g	4.2% 3.04g	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	0.99% 0.71g	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	% 1.25g	g per day for Men 19-50 years
Sucrose	NA	% 0.79g	g per day for Men 19-50 years
Fiber	21.4% 8.14g	11% 4.17g	38g per day for Men 19-50 years
Protein	5.3% 2.98g	7.44% 4.17g	56g per day for Men 19-50 years

Vitamins

	Taro	Baked White Potatoes	Recommended Dietary Allowance
Vitamin A	0.88% 7.94μg	0.22% 2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	15.7% 0.19mg	7.94% 0.095mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.8% 0.05mg	6.56% 0.085mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.44% 1.2mg	19% 3.03mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12% 0.6mg	15.2% 0.76mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	43.2% 0.56mg	32.2% 0.42mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	11% 43.7μg	19% 75.4μg	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	9.92% 8.93mg	27.8% 25mg	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	31.5% 4.72mg	0.53% 0.079mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.65% 2μg	4.47% 5.36μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Taro	Baked White Potatoes	Recommended Dietary Allowance
Calcium	8.53% 85.3mg	2% 20mg	1000mg per day for Men 19-50 years
Copper	38% 0.34mg	28% 0.25mg	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	13.6% 1.1mg	16% 1.27mg	8mg per day for Men 19-50 years
Magnesium	15.6% 65.5mg	12.8% 53.6mg	420mg per day for Men 19-50 years
Manganese	33% 0.76mg	16.3% 0.38mg	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	24% 167mg	21.3% 149mg	700mg per day for Men 19-50 years
Potassium	34.5% 1173mg	31.8% 1080mg	3400mg per day for Men 19-50 years
Selenium	2.53% 1.4μg	1.8% 0.99μg	55μg per day for Men 19-50 years
Sodium	1.46% 22mg	0.93% 14mg	1500mg per day for Men 19-50 years
Zinc	4.15% 0.46mg	6.3% 0.69mg	11mg per day for Men 19-50 years
Water	3.8% 140g	4.05% 150g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Taro vs Baked White Potatoes:

• Raw Taro has 2 times more Vitamin B1, 1.3 times more Vitamin B6 and 59.5 times more Vitamin E than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain 1.7 times more Vitamin B2, 2.5 times more Vitamin B3, 1.3 times more Vitamin B5, 1.7 times more Vitamin B9, 2.8 times more Vitamin C and 2.7 times more Vitamin K than Raw Taro.
• Both Raw Taro as well as Baked Whole White Potatoes have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Taro vs Baked White Potatoes:

• Raw Taro has 4.3 times more Calcium, 1.4 times more Copper, 1.2 times more Magnesium, 2 times more Manganese and 1.4 times more Selenium than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain 1.5 times more Zinc than Raw Taro.
• Both Raw Taro and Baked Whole White Potatoes have similar amounts of Iron, Phosphorus, Potassium and Water per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Raw Taro has 1.2 times more Energy, 1.7 times more Omega 3, 1.3 times more Carbohydrate and 2 times more Fiber than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain 3.8 times more Sugars and 1.4 times more Protein than Raw Taro.
• Both Raw Taro as well as Baked Whole White Potatoes have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 7 oz.