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

Macros Ratio

	Protein	Fat	Carbs
Boiled Sweet Potato no Skin	7%	2%	91%
Taro Leaves	37%	12%	51%

Macro Nutrients

	Boiled Sweet Potato no Skin	Taro Leaves	Recommended Dietary Allowance
Energy	2.62% 76kcal	1.45% 42kcal	2900kcal per day for Men 19-50 years
Fat	0.14% 0.14g	0.76% 0.74g	97g per day for Men 19-50 years
Saturated Fat	0.097% 0.031g	0.47% 0.15g	32g per day for Men 19-50 years
Omega 3	0% 0g	5.8% 0.093g	1.6g per day for Men 19-50 years
Omega 6	0.36% 0.061g	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	13.6% 17.7g	5.15% 6.7g	130g per day for Men 19-50 years
Sugars	7.9% 5.74g	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	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	9.74% 3.7g	38g per day for Men 19-50 years
Protein	2.45% 1.37g	8.9% 5g	56g per day for Men 19-50 years

Vitamins

	Boiled Sweet Potato no Skin	Taro Leaves	Recommended Dietary Allowance
Vitamin A	87.4% 787μg	26.8% 241μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.67% 0.056mg	17.4% 0.21mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.6% 0.047mg	35% 0.46mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.36% 0.54mg	9.46% 1.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11.6% 0.58mg	1.7% 0.084mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12.7% 0.17mg	11.2% 0.15mg	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	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	14.2% 13mg	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	6.27% 0.94mg	13.5% 2.02mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.75% 2.1μg	91% 109μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Sweet Potato no Skin	Taro Leaves	Recommended Dietary Allowance
Calcium	2.7% 27mg	10.7% 107mg	1000mg per day for Men 19-50 years
Copper	10.4% 0.094mg	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	9% 0.72mg	28% 2.25mg	8mg per day for Men 19-50 years
Magnesium	4.3% 18mg	10.7% 45mg	420mg per day for Men 19-50 years
Manganese	11.6% 0.27mg	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	4.57% 32mg	8.57% 60mg	700mg per day for Men 19-50 years
Potassium	6.76% 230mg	19% 648mg	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	0.2% 3mg	1500mg per day for Men 19-50 years
Zinc	1.8% 0.2mg	3.73% 0.41mg	11mg per day for Men 19-50 years
Water	2.17% 80g	2.3% 85.7g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 100 g of Boiled Sweet Potato no Skin 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 Boiled Sweet Potato no Skin vs Taro Leaves:

• 100 grams of Boiled Sweet Potato no Skin have 3.3 times more Vitamin A and 6.9 times more Vitamin B5 than Taro Leaves.
• While 100 g of Raw Taro Leaves contain 3.7 times more Vitamin B1, 9.7 times more Vitamin B2, 2.8 times more Vitamin B3, 21 times more Vitamin B9, 4.1 times more Vitamin C, 2.1 times more Vitamin E and 51.7 times more Vitamin K than Boiled Sweet Potato without Skin.
• Both Boiled Sweet Potato no Skin and Taro Leaves provide similar amounts of Vitamin B6 per 100 grams.
• 100 grams of Boiled Sweet Potato no Skin have insufficient amounts of Vitamin B9 and Vitamin K
• 100 grams of Taro Leaves have insufficient amounts of Vitamin B5
• Both Boiled Sweet Potato without Skin as well as Raw Taro Leaves have insufficient amounts of Vitamin B12 and Vitamin D in 100 grams.

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

• 100 g of Raw Taro Leaves contain 4 times more Calcium, 2.9 times more Copper, 3.1 times more Iron, 2.5 times more Magnesium, 2.7 times more Manganese, 1.9 times more Phosphorus, 2.8 times more Potassium and 2.1 times more Zinc than Boiled Sweet Potato without Skin.
• Both Boiled Sweet Potato no Skin and Taro Leaves contain similar levels of Water per 100 grams.
• 100 grams of Boiled Sweet Potato no Skin lack sufficient amounts of Zinc
• Both Boiled Sweet Potato without Skin as well as Raw Taro Leaves lack sufficient amounts of Selenium in 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 grams of Boiled Sweet Potato no Skin have 1.8 times more Energy, 2.6 times more Carbohydrate and 1.9 times more Sugars than Taro Leaves.
• While 100 g of Raw Taro Leaves contain more Omega 3, 1.5 times more Fiber and 3.6 times more Protein than Boiled Sweet Potato without Skin.
• 100 grams of Boiled Sweet Potato no Skin provide inadequate amounts of Omega 3
• 100 grams of Taro Leaves provide inadequate amounts of Energy
• Both Boiled Sweet Potato without Skin as well as Raw Taro Leaves provide inadequate amounts of Omega 6 in 100 grams.