Comparing Nutrients in 100 grams Boiled Sweet Potato no Skin VS Cooked Taro

Macros Ratio

	Protein	Fat	Carbs
Boiled Sweet Potato no Skin	7%	2%	91%
Cooked Taro	1%	1%	98%

Macro Nutrients

	Boiled Sweet Potato no Skin	Cooked Taro	Recommended Dietary Allowance
Energy	2.62% 76kcal	4.9% 142kcal	2900kcal per day for Men 19-50 years
Fat	0.14% 0.14g	0.11% 0.11g	97g per day for Men 19-50 years
Saturated Fat	0.097% 0.031g	0.072% 0.023g	32g per day for Men 19-50 years
Omega 3	0% 0g	0.88% 0.014g	1.6g per day for Men 19-50 years
Omega 6	0.36% 0.061g	0.19% 0.032g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	13.6% 17.7g	26.6% 34.6g	130g per day for Men 19-50 years
Sugars	7.9% 5.74g	0.68% 0.49g	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	0.59% 0.43g	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	% 0.54g	NA	g per day for Men 19-50 years
Sucrose	% 1.43g	NA	g per day for Men 19-50 years
Fiber	6.58% 2.5g	13.4% 5.1g	38g per day for Men 19-50 years
Protein	2.45% 1.37g	0.93% 0.52g	56g per day for Men 19-50 years

Vitamins

	Boiled Sweet Potato no Skin	Cooked Taro	Recommended Dietary Allowance
Vitamin A	87.4% 787μg	0.44% 4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.67% 0.056mg	8.9% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.6% 0.047mg	2.15% 0.028mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.36% 0.54mg	3.2% 0.51mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11.6% 0.58mg	6.72% 0.34mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12.7% 0.17mg	25.5% 0.33mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	4.6% 1.38μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	1.5% 6μg	4.75% 19μg	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	5.56% 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	6.27% 0.94mg	19.5% 2.93mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.75% 2.1μg	1% 1.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Sweet Potato no Skin	Cooked Taro	Recommended Dietary Allowance
Calcium	2.7% 27mg	1.8% 18mg	1000mg per day for Men 19-50 years
Copper	10.4% 0.094mg	22.3% 0.2mg	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	9% 0.72mg	9% 0.72mg	8mg per day for Men 19-50 years
Magnesium	4.3% 18mg	7.14% 30mg	420mg per day for Men 19-50 years
Manganese	11.6% 0.27mg	19.5% 0.45mg	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	4.57% 32mg	11% 76mg	700mg per day for Men 19-50 years
Potassium	6.76% 230mg	14.2% 484mg	3400mg per day for Men 19-50 years
Selenium	0.36% 0.2μg	1.64% 0.9μg	55μg per day for Men 19-50 years
Sodium	1.8% 27mg	1% 15mg	1500mg per day for Men 19-50 years
Zinc	1.8% 0.2mg	2.45% 0.27mg	11mg per day for Men 19-50 years
Water	2.17% 80g	1.72% 63.8g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Sweet Potato no Skin VS Cooked Taro per 100 g

Compare the macro and micronutrient content in 100 g of Boiled Sweet Potato no Skin versus 100 g of Cooked Taro to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Boiled Sweet Potato no Skin vs Cooked Taro:

• 100 grams of Boiled Sweet Potato no Skin have 196.8 times more Vitamin A, 1.7 times more Vitamin B2, 1.7 times more Vitamin B5 and 2.6 times more Vitamin C than Cooked Taro.
• While 100 g of Cooked Taro no Salt contain 1.9 times more Vitamin B1, 2 times more Vitamin B6, 3.2 times more Vitamin B9 and 3.1 times more Vitamin E than Boiled Sweet Potato without Skin.
• Both Boiled Sweet Potato no Skin and Cooked Taro provide similar amounts of Vitamin B3 per 100 grams.
• 100 grams of Boiled Sweet Potato no Skin have insufficient amounts of Vitamin B9
• 100 grams of Cooked Taro have insufficient amounts of Vitamin A
• Both Boiled Sweet Potato without Skin as well as Cooked Taro no Salt have insufficient amounts of Vitamin B12, Vitamin D and Vitamin K in 100 grams.

Comparing minerals per 100 grams for Boiled Sweet Potato no Skin vs Cooked Taro:

• 100 grams of Boiled Sweet Potato no Skin have 1.5 times more Calcium and 1.3 times more Water than Cooked Taro.
• While 100 g of Cooked Taro no Salt contain 2.1 times more Copper, 1.7 times more Magnesium, 1.7 times more Manganese, 2.4 times more Phosphorus, 2.1 times more Potassium and 1.4 times more Zinc than Boiled Sweet Potato without Skin.
• Both Boiled Sweet Potato no Skin and Cooked Taro contain similar levels of Iron per 100 grams.
• 100 grams of Boiled Sweet Potato no Skin lack sufficient amounts of Zinc
• 100 grams of Cooked Taro lack sufficient amounts of Calcium
• Both Boiled Sweet Potato without Skin as well as Cooked Taro no Salt lack sufficient amounts of Selenium in 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 grams of Boiled Sweet Potato no Skin have 11.7 times more Sugars and 2.6 times more Protein than Cooked Taro.
• While 100 g of Cooked Taro no Salt contain 1.9 times more Energy, 2 times more Carbohydrate and 2 times more Fiber than Boiled Sweet Potato without Skin.
• 100 grams of Cooked Taro provide inadequate amounts of Protein
• Both Boiled Sweet Potato without Skin as well as Cooked Taro no Salt provide inadequate amounts of Omega 3 and Omega 6 in 100 grams.