Comparing Nutrients in 100 grams Baked Frozen Sweet Potato with Salt VS Cooked Taro with Salt

Macros Ratio

	Protein	Fat	Carbs
Baked Frozen Sweet Potato with Salt	7%	1%	92%
Cooked Taro with Salt	1%	1%	98%

Macro Nutrients

	Baked Frozen Sweet Potato with Salt	Cooked Taro with Salt	Recommended Dietary Allowance
Energy	3.45% 100kcal	4.9% 142kcal	2900kcal per day for Men 19-50 years
Fat	0.12% 0.12g	0.11% 0.11g	97g per day for Men 19-50 years
Saturated Fat	0.081% 0.026g	0.072% 0.023g	32g per day for Men 19-50 years
Omega 3	0.5% 0.008g	0.88% 0.014g	1.6g per day for Men 19-50 years
Omega 6	0.26% 0.045g	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	18% 23.4g	26.6% 34.6g	130g per day for Men 19-50 years
Sugars	NA	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	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	13.4% 5.1g	38g per day for Men 19-50 years
Protein	3.05% 1.7g	0.93% 0.52g	56g per day for Men 19-50 years

Vitamins

	Baked Frozen Sweet Potato with Salt	Cooked Taro with Salt	Recommended Dietary Allowance
Vitamin A	91% 821μg	0.44% 4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.5% 0.066mg	8.9% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.3% 0.056mg	2.15% 0.028mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.47% 0.56mg	3.2% 0.51mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11.2% 0.56mg	6.72% 0.34mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14.3% 0.19mg	25.5% 0.33mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	5.2% 1.56μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	5.5% 22μg	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	10% 9.1mg	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	NA	19.5% 2.93mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	1% 1.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Frozen Sweet Potato with Salt	Cooked Taro with Salt	Recommended Dietary Allowance
Calcium	3.5% 35mg	1.8% 18mg	1000mg per day for Men 19-50 years
Copper	20.3% 0.18mg	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	6.75% 0.54mg	9% 0.72mg	8mg per day for Men 19-50 years
Magnesium	5% 21mg	7.14% 30mg	420mg per day for Men 19-50 years
Manganese	29% 0.67mg	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	6.3% 44mg	11% 76mg	700mg per day for Men 19-50 years
Potassium	11% 377mg	14.2% 484mg	3400mg per day for Men 19-50 years
Selenium	1.1% 0.6μg	1.64% 0.9μg	55μg per day for Men 19-50 years
Sodium	16.3% 244mg	16.7% 251mg	1500mg per day for Men 19-50 years
Zinc	2.73% 0.3mg	2.45% 0.27mg	11mg per day for Men 19-50 years
Water	2% 73.7g	1.72% 63.8g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Baked Frozen Sweet Potato with Salt vs Cooked Taro with Salt:

• Baked Frozen Sweet Potato with Salt has 205.3 times more Vitamin A, 2 times more Vitamin B2, 1.7 times more Vitamin B5 and 1.8 times more Vitamin C than Cooked Taro with Salt.
• While Cooked Taro with Salt contains 1.6 times more Vitamin B1 and 1.8 times more Vitamin B6 than Baked Frozen Sweet Potato with Salt.
• Both Baked Frozen Sweet Potato with Salt and Cooked Taro with Salt have similar amounts of Vitamin B3 and Vitamin B9 per 100 g.
• Both Baked Frozen Sweet Potato with Salt as well as Cooked Taro with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 100 g.

Comparing minerals per 100 grams for Baked Frozen Sweet Potato with Salt vs Cooked Taro with Salt:

• Baked Frozen Sweet Potato with Salt has 1.9 times more Calcium and 1.5 times more Manganese than Cooked Taro with Salt.
• While Cooked Taro with Salt contains 1.3 times more Iron, 1.4 times more Magnesium, 1.7 times more Phosphorus, 1.3 times more Potassium and 1.5 times more Selenium than Baked Frozen Sweet Potato with Salt.
• Both Baked Frozen Sweet Potato with Salt and Cooked Taro with Salt have similar amounts of Copper, Sodium, Zinc and Water per 100 g.

Comparison of macro-nutrients per 100 grams:

• Baked Frozen Sweet Potato with Salt has 3.3 times more Protein than Cooked Taro with Salt.
• While Cooked Taro with Salt contains 1.4 times more Energy, 1.5 times more Carbohydrate and 2.8 times more Fiber than Baked Frozen Sweet Potato with Salt.
• Both Baked Frozen Sweet Potato with Salt as well as Cooked Taro with Salt have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 100 g.