Comparing Nutrients in 100 grams Canned Sweet Potato, Vacuum Pack VS Taro

Macros Ratio

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

Macro Nutrients

	Canned Sweet Potato, Vacuum Pack	Taro	Recommended Dietary Allowance
Energy	3.14% 91kcal	3.86% 112kcal	2900kcal per day for Men 19-50 years
Fat	0.21% 0.2g	0.21% 0.2g	97g per day for Men 19-50 years
Saturated Fat	0.13% 0.041g	0.13% 0.041g	32g per day for Men 19-50 years
Omega 3	0.81% 0.013g	1.56% 0.025g	1.6g per day for Men 19-50 years
Omega 6	0.42% 0.071g	0.34% 0.058g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	16.2% 21g	20.4% 26.5g	130g per day for Men 19-50 years
Sugars	6.9% 5g	0.55% 0.4g	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	10.8% 4.1g	38g per day for Men 19-50 years
Protein	2.95% 1.65g	2.68% 1.5g	56g per day for Men 19-50 years

Vitamins

	Canned Sweet Potato, Vacuum Pack	Taro	Recommended Dietary Allowance
Vitamin A	44.3% 399μg	0.44% 4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.1% 0.037mg	7.9% 0.095mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.4% 0.057mg	1.92% 0.025mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.63% 0.74mg	3.75% 0.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.5% 0.52mg	6.06% 0.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14.6% 0.19mg	21.8% 0.28mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	5.3% 1.6μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	4.25% 17μg	5.5% 22μg	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	29.3% 26.4mg	5% 4.5mg	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	6.67% 1mg	16% 2.38mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.83% 2.2μg	0.83% 1μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Sweet Potato, Vacuum Pack	Taro	Recommended Dietary Allowance
Calcium	2.2% 22mg	4.3% 43mg	1000mg per day for Men 19-50 years
Copper	15.4% 0.14mg	19% 0.17mg	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	11% 0.89mg	6.88% 0.55mg	8mg per day for Men 19-50 years
Magnesium	5.24% 22mg	7.86% 33mg	420mg per day for Men 19-50 years
Manganese	19.8% 0.46mg	16.7% 0.38mg	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% 49mg	12% 84mg	700mg per day for Men 19-50 years
Potassium	9.18% 312mg	17.4% 591mg	3400mg per day for Men 19-50 years
Selenium	1.27% 0.7μg	1.27% 0.7μg	55μg per day for Men 19-50 years
Sodium	3.53% 53mg	0.73% 11mg	1500mg per day for Men 19-50 years
Zinc	1.64% 0.18mg	2.1% 0.23mg	11mg per day for Men 19-50 years
Water	2.05% 76g	1.9% 70.6g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Sweet Potato, Vacuum Pack VS Taro per 100 g

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

Lets compare vitamin content per 100 grams of Canned Sweet Potato, Vacuum Pack vs Taro:

• 100 grams of Canned Sweet Potato, Vacuum Pack have 99.8 times more Vitamin A, 2.3 times more Vitamin B2, 1.2 times more Vitamin B3, 1.7 times more Vitamin B5 and 5.9 times more Vitamin C than Taro.
• While 100 g of Raw Taro contain 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.
• 100 grams of Taro have insufficient amounts of Vitamin A and Vitamin B2
• Both Canned Sweet Potato, Vacuum Pack as well as Raw Taro have insufficient amounts of Vitamin B12, Vitamin D and Vitamin K in 100 grams.

Comparing minerals per 100 grams for Canned Sweet Potato, Vacuum Pack vs Taro:

• 100 grams of Canned Sweet Potato, Vacuum Pack have 1.6 times more Iron and 4.8 times more Sodium than Taro.
• While 100 g of Raw Taro contain 2 times more Calcium, 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.
• Both Canned Sweet Potato, Vacuum Pack and Taro contain similar levels of Copper and Manganese per 100 grams.
• 100 grams of Canned Sweet Potato, Vacuum Pack lack sufficient amounts of Zinc
• Both Canned Sweet Potato, Vacuum Pack as well as Raw Taro lack sufficient amounts of Selenium in 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 grams of Canned Sweet Potato, Vacuum Pack have 12.5 times more Sugars than Taro.
• While 100 g of Raw Taro contain 1.3 times more Carbohydrate and 2.3 times more Fiber than Canned Sweet Potato, Vacuum Pack.
• Both Canned Sweet Potato, Vacuum Pack and Taro offer comparable quantities of Energy and Protein per 100 grams.
• Both Canned Sweet Potato, Vacuum Pack as well as Raw Taro provide inadequate amounts of Omega 3 and Omega 6 in 100 grams.