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

Macros Ratio

	Protein	Fat	Carbs
Baked Frozen Sweet Potato with Salt	7%	1%	92%
Steamed Taro Leaves with Salt	36%	12%	52%

Macro Nutrients

	Baked Frozen Sweet Potato with Salt	Steamed Taro Leaves with Salt	Recommended Dietary Allowance
Energy	3.45% 100kcal	0.83% 24kcal	2900kcal per day for Men 19-50 years
Fat	0.12% 0.12g	0.42% 0.41g	97g per day for Men 19-50 years
Saturated Fat	0.081% 0.026g	0.26% 0.083g	32g per day for Men 19-50 years
Omega 3	0.5% 0.008g	3.2% 0.051g	1.6g per day for Men 19-50 years
Omega 6	0.26% 0.045g	0.69% 0.12g	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	3% 3.9g	130g per day for Men 19-50 years
Sugars	NA	NA	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	5.26% 2g	38g per day for Men 19-50 years
Protein	3.05% 1.7g	4.86% 2.72g	56g per day for Men 19-50 years

Vitamins

	Baked Frozen Sweet Potato with Salt	Steamed Taro Leaves with Salt	Recommended Dietary Allowance
Vitamin A	91% 821μg	23.6% 212μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.5% 0.066mg	11.6% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.3% 0.056mg	29.2% 0.38mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.47% 0.56mg	7.9% 1.27mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11.2% 0.56mg	0.88% 0.044mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14.3% 0.19mg	5.54% 0.072mg	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	12% 48μg	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	39.4% 35.5mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Frozen Sweet Potato with Salt	Steamed Taro Leaves with Salt	Recommended Dietary Allowance
Calcium	3.5% 35mg	8.6% 86mg	1000mg per day for Men 19-50 years
Copper	20.3% 0.18mg	15.6% 0.14mg	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	14.8% 1.18mg	8mg per day for Men 19-50 years
Magnesium	5% 21mg	4.76% 20mg	420mg per day for Men 19-50 years
Manganese	29% 0.67mg	16% 0.37mg	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	3.86% 27mg	700mg per day for Men 19-50 years
Potassium	11% 377mg	13.5% 460mg	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% 238mg	1500mg per day for Men 19-50 years
Zinc	2.73% 0.3mg	1.9% 0.21mg	11mg per day for Men 19-50 years
Water	2% 73.7g	2.5% 92g	3700g per day for Men 19-50 years

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

• Baked Frozen Sweet Potato with Salt has 3.9 times more Vitamin A, 12.7 times more Vitamin B5 and 2.6 times more Vitamin B6 than Steamed Taro Leaves with Salt.
• While Steamed Taro Leaves with Salt contain 2.1 times more Vitamin B1, 6.8 times more Vitamin B2, 2.3 times more Vitamin B3, 2.2 times more Vitamin B9 and 3.9 times more Vitamin C than Baked Frozen Sweet Potato with Salt.
• Both Baked Frozen Sweet Potato with Salt as well as Steamed Taro Leaves 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 Steamed Taro Leaves with Salt:

• Baked Frozen Sweet Potato with Salt has 1.3 times more Copper, 1.8 times more Manganese, 1.6 times more Phosphorus and 1.4 times more Zinc than Steamed Taro Leaves with Salt.
• While Steamed Taro Leaves with Salt contain 2.5 times more Calcium, 2.2 times more Iron, 1.5 times more Selenium and 1.3 times more Water than Baked Frozen Sweet Potato with Salt.
• Both Baked Frozen Sweet Potato with Salt and Steamed Taro Leaves with Salt have similar amounts of Magnesium, Potassium and Sodium per 100 g.

Comparison of macro-nutrients per 100 grams:

• Baked Frozen Sweet Potato with Salt has 4.2 times more Energy and 6 times more Carbohydrate than Steamed Taro Leaves with Salt.
• While Steamed Taro Leaves with Salt contain 6.4 times more Omega 3 and 1.6 times more Protein than Baked Frozen Sweet Potato with Salt.
• Both Baked Frozen Sweet Potato with Salt and Steamed Taro Leaves with Salt have similar amounts of Fiber per 100 g.
• Both Baked Frozen Sweet Potato with Salt as well as Steamed Taro Leaves with Salt have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 100 g.