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

Macros Ratio

	Protein	Fat	Carbs
Canned Mashed Sweet Potato	8%	2%	90%
Taro Leaves	37%	12%	51%

Macro Nutrients

	Canned Mashed Sweet Potato	Taro Leaves	Recommended Dietary Allowance
Energy	3.5% 101kcal	1.45% 42kcal	2900kcal per day for Men 19-50 years
Fat	0.21% 0.2g	0.76% 0.74g	97g per day for Men 19-50 years
Saturated Fat	0.13% 0.041g	0.47% 0.15g	32g per day for Men 19-50 years
Omega 3	0.81% 0.013g	5.8% 0.093g	1.6g per day for Men 19-50 years
Omega 6	0.42% 0.071g	1.26% 0.21g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	18% 23g	5.15% 6.7g	130g per day for Men 19-50 years
Sugars	7.5% 5.45g	4.15% 3g	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	9.74% 3.7g	38g per day for Men 19-50 years
Protein	3.54% 1.98g	8.9% 5g	56g per day for Men 19-50 years

Vitamins

	Canned Mashed Sweet Potato	Taro Leaves	Recommended Dietary Allowance
Vitamin A	48.3% 435μg	26.8% 241μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2.25% 0.027mg	17.4% 0.21mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.92% 0.09mg	35% 0.46mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.97% 0.96mg	9.46% 1.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.2% 0.51mg	1.7% 0.084mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	18% 0.24mg	11.2% 0.15mg	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	31.5% 126μg	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	57.8% 52mg	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	13.5% 2.02mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2% 2.4μg	91% 109μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Mashed Sweet Potato	Taro Leaves	Recommended Dietary Allowance
Calcium	3% 30mg	10.7% 107mg	1000mg per day for Men 19-50 years
Copper	31% 0.28mg	30% 0.27mg	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	28% 2.25mg	8mg per day for Men 19-50 years
Magnesium	5.7% 24mg	10.7% 45mg	420mg per day for Men 19-50 years
Manganese	43% 0.99mg	31% 0.71mg	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	8.57% 60mg	700mg per day for Men 19-50 years
Potassium	6.18% 210mg	19% 648mg	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	0.2% 3mg	1500mg per day for Men 19-50 years
Zinc	1.9% 0.21mg	3.73% 0.41mg	11mg per day for Men 19-50 years
Water	2% 74g	2.3% 85.7g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 100 g of Canned Mashed Sweet Potato versus 100 g of 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 Taro Leaves:

• 100 grams of Canned Mashed Sweet Potato have 1.8 times more Vitamin A, 6.1 times more Vitamin B5 and 1.6 times more Vitamin B6 than Taro Leaves.
• While 100 g of Raw Taro Leaves contain 7.7 times more Vitamin B1, 5.1 times more Vitamin B2, 1.6 times more Vitamin B3, 11.5 times more Vitamin B9, 10 times more Vitamin C, 1.9 times more Vitamin E and 45.3 times more Vitamin K than Canned Mashed Sweet Potato.
• 100 grams of Taro Leaves have insufficient amounts of Vitamin B5
• Both Canned Mashed Sweet Potato as well as Raw 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 Taro Leaves:

• 100 grams of Canned Mashed Sweet Potato have 1.4 times more Manganese and 25 times more Sodium than Taro Leaves.
• While 100 g of Raw Taro Leaves contain 3.6 times more Calcium, 1.7 times more Iron, 1.9 times more Magnesium, 3.1 times more Potassium and 2 times more Zinc than Canned Mashed Sweet Potato.
• Both Canned Mashed Sweet Potato and Taro Leaves contain similar levels of Copper and Phosphorus per 100 grams.
• 100 grams of Canned Mashed Sweet Potato lack sufficient amounts of Zinc
• Both Canned Mashed Sweet Potato as well as Raw Taro Leaves lack sufficient amounts of Selenium in 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 grams of Canned Mashed Sweet Potato have 2.4 times more Energy, 3.5 times more Carbohydrate and 1.8 times more Sugars than Taro Leaves.
• While 100 g of Raw Taro Leaves contain 7.2 times more Omega 3, 2.2 times more Fiber and 2.5 times more Protein than Canned Mashed Sweet Potato.
• 100 grams of Canned Mashed Sweet Potato provide inadequate amounts of Omega 3
• 100 grams of Taro Leaves provide inadequate amounts of Energy
• Both Canned Mashed Sweet Potato as well as Raw Taro Leaves provide inadequate amounts of Omega 6 in 100 grams.