Comparing Nutrients in 100 grams Canned Mashed Sweet Potato VS Steamed Taro Leaves

Macros Ratio

	Protein	Fat	Carbs
Canned Mashed Sweet Potato	8%	2%	90%
Steamed Taro Leaves	35%	12%	53%

Macro Nutrients

	Canned Mashed Sweet Potato	Steamed Taro Leaves	Recommended Dietary Allowance
Energy	3.5% 101kcal	0.83% 24kcal	2900kcal per day for Men 19-50 years
Fat	0.21% 0.2g	0.42% 0.41g	97g per day for Men 19-50 years
Saturated Fat	0.13% 0.041g	0.26% 0.083g	32g per day for Men 19-50 years
Omega 3	0.81% 0.013g	3.2% 0.051g	1.6g per day for Men 19-50 years
Omega 6	0.42% 0.071g	0.69% 0.12g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	18% 23g	3.1% 4g	130g per day for Men 19-50 years
Sugars	7.5% 5.45g	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	4.47% 1.7g	5.26% 2g	38g per day for Men 19-50 years
Protein	3.54% 1.98g	4.86% 2.72g	56g per day for Men 19-50 years

Vitamins

	Canned Mashed Sweet Potato	Steamed Taro Leaves	Recommended Dietary Allowance
Vitamin A	48.3% 435μg	23.6% 212μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2.25% 0.027mg	11.6% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.92% 0.09mg	29.2% 0.38mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.97% 0.96mg	7.9% 1.27mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.2% 0.51mg	0.88% 0.044mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	18% 0.24mg	5.54% 0.072mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	6.57% 1.97μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	2.75% 11μg	12% 48μg	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	5.78% 5.2mg	39.4% 35.5mg	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	7.27% 1.1mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2% 2.4μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Mashed Sweet Potato	Steamed Taro Leaves	Recommended Dietary Allowance
Calcium	3% 30mg	8.6% 86mg	1000mg per day for Men 19-50 years
Copper	31% 0.28mg	15.6% 0.14mg	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	16.6% 1.33mg	14.8% 1.18mg	8mg per day for Men 19-50 years
Magnesium	5.7% 24mg	4.76% 20mg	420mg per day for Men 19-50 years
Manganese	43% 0.99mg	16% 0.37mg	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	7.43% 52mg	3.86% 27mg	700mg per day for Men 19-50 years
Potassium	6.18% 210mg	13.5% 460mg	3400mg per day for Men 19-50 years
Selenium	1.45% 0.8μg	1.64% 0.9μg	55μg per day for Men 19-50 years
Sodium	5% 75mg	0.13% 2mg	1500mg per day for Men 19-50 years
Zinc	1.9% 0.21mg	1.9% 0.21mg	11mg per day for Men 19-50 years
Water	2% 74g	2.5% 92g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Mashed Sweet Potato VS Steamed Taro Leaves per 100 g

Compare the macro and micronutrient content in 100 g of Canned Mashed Sweet Potato versus 100 g of Steamed Taro Leaves to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Canned Mashed Sweet Potato vs Steamed Taro Leaves:

• 100 grams of Canned Mashed Sweet Potato have 2.1 times more Vitamin A, 11.6 times more Vitamin B5 and 3.3 times more Vitamin B6 than Steamed Taro Leaves.
• While 100 g of Steamed Taro Leaves contain 5.1 times more Vitamin B1, 4.2 times more Vitamin B2, 1.3 times more Vitamin B3, 4.4 times more Vitamin B9 and 6.8 times more Vitamin C than Canned Mashed Sweet Potato.
• 100 grams of Steamed Taro Leaves have insufficient amounts of Vitamin B5
• Both Canned Mashed Sweet Potato as well as Steamed Taro Leaves have insufficient amounts of Vitamin B12 and Vitamin D in 100 grams.

Comparing minerals per 100 grams for Canned Mashed Sweet Potato vs Steamed Taro Leaves:

• 100 grams of Canned Mashed Sweet Potato have 2 times more Copper, 2.7 times more Manganese, 1.9 times more Phosphorus and 37.5 times more Sodium than Steamed Taro Leaves.
• While 100 g of Steamed Taro Leaves contain 2.9 times more Calcium and 2.2 times more Potassium than Canned Mashed Sweet Potato.
• Both Canned Mashed Sweet Potato and Steamed Taro Leaves contain similar levels of Iron and Magnesium per 100 grams.
• Both Canned Mashed Sweet Potato as well as Steamed Taro Leaves lack sufficient amounts of Selenium and Zinc in 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 grams of Canned Mashed Sweet Potato have 4.2 times more Energy and 5.8 times more Carbohydrate than Steamed Taro Leaves.
• While 100 g of Steamed Taro Leaves contain 3.9 times more Omega 3 and 1.4 times more Protein than Canned Mashed Sweet Potato.
• Both Canned Mashed Sweet Potato and Steamed Taro Leaves offer comparable quantities of Fiber per 100 grams.
• 100 grams of Canned Mashed Sweet Potato provide inadequate amounts of Omega 3
• 100 grams of Steamed Taro Leaves provide inadequate amounts of Energy
• Both Canned Mashed Sweet Potato as well as Steamed Taro Leaves provide inadequate amounts of Omega 6 in 100 grams.