Comparing Nutrients in 100 grams Baked Potato Flesh VS Cooked Taro Shoots

Macros Ratio

	Protein	Fat	Carbs
Baked Potato Flesh	8%	1%	91%
Cooked Taro Shoots	18%	4%	78%

Macro Nutrients

	Baked Potato Flesh	Cooked Taro Shoots	Recommended Dietary Allowance
Energy	3.2% 93kcal	0.48% 14kcal	2900kcal per day for Men 19-50 years
Fat	0.1% 0.1g	0.082% 0.08g	97g per day for Men 19-50 years
Saturated Fat	0.081% 0.026g	0.05% 0.016g	32g per day for Men 19-50 years
Omega 3	0.63% 0.01g	0.63% 0.01g	1.6g per day for Men 19-50 years
Omega 6	0.19% 0.032g	0.14% 0.023g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	16.6% 21.6g	2.46% 3.2g	130g per day for Men 19-50 years
Sugars	2.34% 1.7g	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	3.95% 1.5g	NA	38g per day for Men 19-50 years
Protein	3.5% 1.96g	1.3% 0.73g	56g per day for Men 19-50 years

Vitamins

	Baked Potato Flesh	Cooked Taro Shoots	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.33% 3μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.75% 0.11mg	3.17% 0.038mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	1.6% 0.021mg	4.08% 0.053mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.7% 1.4mg	5.06% 0.81mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11% 0.56mg	1.52% 0.076mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	23% 0.3mg	8.6% 0.11mg	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	2.25% 9μg	0.75% 3μg	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	14.2% 13mg	21% 19mg	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	0.27% 0.04mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.25% 0.3μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Potato Flesh	Cooked Taro Shoots	Recommended Dietary Allowance
Calcium	0.5% 5mg	1.4% 14mg	1000mg per day for Men 19-50 years
Copper	24% 0.22mg	10.4% 0.094mg	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	4.38% 0.35mg	5.13% 0.41mg	8mg per day for Men 19-50 years
Magnesium	5.95% 25mg	1.9% 8mg	420mg per day for Men 19-50 years
Manganese	7% 0.16mg	5.65% 0.13mg	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	7.14% 50mg	3.7% 26mg	700mg per day for Men 19-50 years
Potassium	11.5% 391mg	10% 344mg	3400mg per day for Men 19-50 years
Selenium	0.55% 0.3μg	1.8% 1μg	55μg per day for Men 19-50 years
Sodium	0.33% 5mg	0.13% 2mg	1500mg per day for Men 19-50 years
Zinc	2.64% 0.29mg	4.9% 0.54mg	11mg per day for Men 19-50 years
Water	2.04% 75.4g	2.58% 95g	3700g per day for Men 19-50 years

Nutrient Comparison: Baked Potato Flesh VS Cooked Taro Shoots per 100 g

Compare the macro and micronutrient content in 100 g of Baked Potato Flesh versus 100 g of Cooked Taro Shoots to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Baked Potato Flesh vs Cooked Taro Shoots:

• 100 grams of Baked Potato Flesh have 2.8 times more Vitamin B1, 1.7 times more Vitamin B3, 7.3 times more Vitamin B5, 2.7 times more Vitamin B6 and 3 times more Vitamin B9 than Cooked Taro Shoots.
• While 100 g of Cooked Taro Shoots no Salt contain 2.5 times more Vitamin B2 and 1.5 times more Vitamin C than Baked Potatoes Flesh no Salt.
• 100 grams of Baked Potato Flesh have insufficient amounts of Vitamin B2
• 100 grams of Cooked Taro Shoots have insufficient amounts of Vitamin B5 and Vitamin B9
• Both Baked Potatoes Flesh no Salt as well as Cooked Taro Shoots no Salt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 100 grams.

Comparing minerals per 100 grams for Baked Potato Flesh vs Cooked Taro Shoots:

• 100 grams of Baked Potato Flesh have 2.3 times more Copper, 3.1 times more Magnesium, 1.2 times more Manganese and 1.9 times more Phosphorus than Cooked Taro Shoots.
• While 100 g of Cooked Taro Shoots no Salt contain 1.9 times more Zinc and 1.3 times more Water than Baked Potatoes Flesh no Salt.
• Both Baked Potato Flesh and Cooked Taro Shoots contain similar levels of Iron and Potassium per 100 grams.
• 100 grams of Cooked Taro Shoots lack sufficient amounts of Magnesium
• Both Baked Potatoes Flesh no Salt as well as Cooked Taro Shoots no Salt lack sufficient amounts of Calcium and Selenium in 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 grams of Baked Potato Flesh have 6.6 times more Energy, 6.7 times more Carbohydrate and 2.7 times more Protein than Cooked Taro Shoots.
• 100 grams of Cooked Taro Shoots provide inadequate amounts of Energy and Protein
• Both Baked Potatoes Flesh no Salt as well as Cooked Taro Shoots no Salt provide inadequate amounts of Omega 3 and Omega 6 in 100 grams.