Comparing Nutrients in 7 ounces Taro VS Canned Sweet Potato, Vacuum Pack

Macros Ratio

	Protein	Fat	Carbs
Taro	5%	2%	93%
Canned Sweet Potato, Vacuum Pack	7%	2%	91%

Macro Nutrients

	Taro	Canned Sweet Potato, Vacuum Pack	Recommended Dietary Allowance
Energy	7.66% 222kcal	6.23% 181kcal	2900kcal per day for Men 19-50 years
Fat	0.41% 0.4g	0.41% 0.4g	97g per day for Men 19-50 years
Saturated Fat	0.25% 0.081g	0.25% 0.081g	32g per day for Men 19-50 years
Omega 3	3.1% 0.05g	1.6% 0.026g	1.6g per day for Men 19-50 years
Omega 6	0.68% 0.12g	0.83% 0.14g	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	32.2% 42g	130g per day for Men 19-50 years
Sugars	1.1% 0.79g	13.7% 9.92g	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	21.4% 8.14g	9.4% 3.57g	38g per day for Men 19-50 years
Protein	5.3% 2.98g	5.85% 3.27g	56g per day for Men 19-50 years

Vitamins

	Taro	Canned Sweet Potato, Vacuum Pack	Recommended Dietary Allowance
Vitamin A	0.88% 7.94μg	88% 792μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	15.7% 0.19mg	6.1% 0.073mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.8% 0.05mg	8.7% 0.11mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.44% 1.2mg	9.2% 1.47mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12% 0.6mg	20.8% 1.04mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	43.2% 0.56mg	29% 0.38mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	10.5% 3.16μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	11% 43.7μg	8.43% 33.7μg	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	9.92% 8.93mg	58.2% 52.4mg	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	31.5% 4.72mg	13.2% 2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.65% 2μg	3.64% 4.37μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Taro	Canned Sweet Potato, Vacuum Pack	Recommended Dietary Allowance
Calcium	8.53% 85.3mg	4.37% 43.7mg	1000mg per day for Men 19-50 years
Copper	38% 0.34mg	30.6% 0.28mg	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	22% 1.77mg	8mg per day for Men 19-50 years
Magnesium	15.6% 65.5mg	10.4% 43.7mg	420mg per day for Men 19-50 years
Manganese	33% 0.76mg	39.3% 0.9mg	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	14% 97mg	700mg per day for Men 19-50 years
Potassium	34.5% 1173mg	18.2% 619mg	3400mg per day for Men 19-50 years
Selenium	2.53% 1.4μg	2.53% 1.4μg	55μg per day for Men 19-50 years
Sodium	1.46% 22mg	7% 105mg	1500mg per day for Men 19-50 years
Zinc	4.15% 0.46mg	3.25% 0.36mg	11mg per day for Men 19-50 years
Water	3.8% 140g	4.08% 151g	3700g per day for Men 19-50 years

Nutrient Comparison: Taro VS Canned Sweet Potato, Vacuum Pack per 7 oz

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

Lets compare vitamin content per 7 ounces of Taro vs Canned Sweet Potato, Vacuum Pack:

• 7 ounces of Taro have 2.6 times more Vitamin B1, 1.5 times more Vitamin B6, 1.3 times more Vitamin B9 and 2.4 times more Vitamin E than Canned Sweet Potato, Vacuum Pack.
• While 7 oz of Canned Sweet Potato, Vacuum Pack contain 99.8 times more Vitamin A, 2.3 times more Vitamin B2, 1.7 times more Vitamin B5 and 5.9 times more Vitamin C than Raw Taro.
• Both Taro and Canned Sweet Potato, Vacuum Pack provide similar amounts of Vitamin B3 per seven ounces.
• 7 ounces of Taro have insufficient amounts of Vitamin A and Vitamin B2
• Both Raw Taro as well as Canned Sweet Potato, Vacuum Pack have insufficient amounts of Vitamin B12, Vitamin D and Vitamin K in seven ounces.

Comparing minerals per 7 ounces for Taro vs Canned Sweet Potato, Vacuum Pack:

• 7 ounces of Taro have 2 times more Calcium, 1.2 times more Copper, 1.5 times more Magnesium, 1.7 times more Phosphorus, 1.9 times more Potassium and 1.3 times more Zinc than Canned Sweet Potato, Vacuum Pack.
• While 7 oz of Canned Sweet Potato, Vacuum Pack contain 1.6 times more Iron and 4.8 times more Sodium than Raw Taro.
• Both Taro and Canned Sweet Potato, Vacuum Pack contain similar levels of Manganese per seven ounces.
• 7 ounces of Canned Sweet Potato, Vacuum Pack lack sufficient amounts of Zinc
• Both Raw Taro as well as Canned Sweet Potato, Vacuum Pack lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Taro have 1.2 times more Energy, 1.3 times more Carbohydrate and 2.3 times more Fiber than Canned Sweet Potato, Vacuum Pack.
• While 7 oz of Canned Sweet Potato, Vacuum Pack contain 12.5 times more Sugars than Raw Taro.
• Both Taro and Canned Sweet Potato, Vacuum Pack offer comparable quantities of Protein per seven ounces.
• Both Raw Taro as well as Canned Sweet Potato, Vacuum Pack provide inadequate amounts of Omega 3 and Omega 6 in seven ounces.