Comparing Nutrients in 100 calories Baked Frozen Sweet Potato with Salt VS Steamed Taro Leaves with Salt

Weight per 100 calories

• Baked Frozen Sweet Potato with Salt: 100g
• Steamed Taro Leaves with Salt: 417g

Baked Frozen Sweet Potato with Salt has 4.2 times more energy per 100g than Steamed Taro Leaves with Salt. It has average energy density when compared to other foods. Steamed Taro Leaves with Salt having very low energy density.

Which food has more nutrients per 100 calories - Baked Frozen Sweet Potato with Salt or Steamed Taro Leaves with Salt?

Macros Ratio

	Protein	Fat	Carbs
Baked Frozen Sweet Potato with Salt	7%	1%	92%
Steamed Taro Leaves with Salt	36%	12%	52%

Macro Nutrients

	Baked Frozen Sweet Potato with Salt	Steamed Taro Leaves with Salt	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.12% 0.12g	1.76% 1.7g	97g per day for Men 19-50 years
Saturated Fat	0.081% 0.026g	1.1% 0.35g	32g per day for Men 19-50 years
Omega 3	0.5% 0.008g	13.3% 0.21g	1.6g per day for Men 19-50 years
Omega 6	0.26% 0.045g	2.87% 0.49g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	18% 23.4g	12.5% 16.2g	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	4.74% 1.8g	22% 8.33g	38g per day for Men 19-50 years
Protein	3.05% 1.7g	20.2% 11.3g	56g per day for Men 19-50 years

Vitamins

	Baked Frozen Sweet Potato with Salt	Steamed Taro Leaves with Salt	Recommended Dietary Allowance
Vitamin A	91% 821μg	98% 883μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.5% 0.066mg	48.3% 0.58mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.3% 0.056mg	122% 1.6mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.47% 0.56mg	33% 5.28mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11.2% 0.56mg	3.67% 0.18mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14.3% 0.19mg	23% 0.3mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	5.2% 1.56μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	5.5% 22μg	50% 200μg	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	10% 9.1mg	164% 148mg	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

	Baked Frozen Sweet Potato with Salt	Steamed Taro Leaves with Salt	Recommended Dietary Allowance
Calcium	3.5% 35mg	36% 358mg	1000mg per day for Men 19-50 years
Copper	20.3% 0.18mg	65% 0.58mg	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	6.75% 0.54mg	61.5% 4.9mg	8mg per day for Men 19-50 years
Magnesium	5% 21mg	20% 83.3mg	420mg per day for Men 19-50 years
Manganese	29% 0.67mg	67.2% 1.55mg	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	6.3% 44mg	16% 113mg	700mg per day for Men 19-50 years
Potassium	11% 377mg	56.4% 1917mg	3400mg per day for Men 19-50 years
Selenium	1.1% 0.6μg	6.8% 3.75μg	55μg per day for Men 19-50 years
Sodium	16.3% 244mg	66% 992mg	1500mg per day for Men 19-50 years
Zinc	2.73% 0.3mg	7.95% 0.88mg	11mg per day for Men 19-50 years
Water	2% 73.7g	10.4% 384g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 calories of Baked Frozen Sweet Potato with Salt vs Steamed Taro Leaves with Salt:

• Baked Frozen Sweet Potato with Salt has 3.1 times more Vitamin B5 than Steamed Taro Leaves with Salt.
• While Steamed Taro Leaves with Salt contain 8.8 times more Vitamin B1, 28.3 times more Vitamin B2, 9.5 times more Vitamin B3, 1.6 times more Vitamin B6, 9.1 times more Vitamin B9 and 16.3 times more Vitamin C than Baked Frozen Sweet Potato with Salt.
• Both Baked Frozen Sweet Potato with Salt and Steamed Taro Leaves with Salt have similar amounts of Vitamin A per 100 kcal.
• Both Baked Frozen Sweet Potato with Salt as well as Steamed Taro Leaves with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 100 kcal.

Comparing minerals per 100 calories for Baked Frozen Sweet Potato with Salt vs Steamed Taro Leaves with Salt:

• Steamed Taro Leaves with Salt contain 10.2 times more Calcium, 3.2 times more Copper, 9.1 times more Iron, 4 times more Magnesium, 2.3 times more Manganese, 2.6 times more Phosphorus, 5.1 times more Potassium, 6.3 times more Selenium, 4.1 times more Sodium, 2.9 times more Zinc and 5.2 times more Water than Baked Frozen Sweet Potato with Salt.

Comparison of macro-nutrients per 100 calories:

• Baked Frozen Sweet Potato with Salt has 1.4 times more Carbohydrate than Steamed Taro Leaves with Salt.
• While Steamed Taro Leaves with Salt contain 14.2 times more Fat, 13.3 times more Saturated Fat, 26.6 times more Omega 3, 10.8 times more Omega 6, 4.6 times more Fiber and 6.6 times more Protein than Baked Frozen Sweet Potato with Salt.
• Both Baked Frozen Sweet Potato with Salt and Steamed Taro Leaves with Salt have similar amounts of Energy per 100 kcal.
• Both Baked Frozen Sweet Potato with Salt as well as Steamed Taro Leaves with Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 kcal.