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

Macros Ratio

	Protein	Fat	Carbs
Frozen Sweet Potato	7%	2%	91%
Steamed Taro Leaves	35%	12%	53%

Macro Nutrients

	Frozen Sweet Potato	Steamed Taro Leaves	Recommended Dietary Allowance
Energy	3.3% 96kcal	0.83% 24kcal	2900kcal per day for Men 19-50 years
Fat	0.19% 0.18g	0.42% 0.41g	97g per day for Men 19-50 years
Saturated Fat	0.12% 0.039g	0.26% 0.083g	32g per day for Men 19-50 years
Omega 3	0.81% 0.013g	3.2% 0.051g	1.6g per day for Men 19-50 years
Omega 6	0.39% 0.067g	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	17% 22.2g	3.1% 4g	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	4.47% 1.7g	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

	Frozen Sweet Potato	Steamed Taro Leaves	Recommended Dietary Allowance
Vitamin A	57.6% 518μg	23.6% 212μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.6% 0.067mg	11.6% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.92% 0.051mg	29.2% 0.38mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.73% 0.6mg	7.9% 1.27mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.3% 0.52mg	0.88% 0.044mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13.6% 0.18mg	5.54% 0.072mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	4.97% 1.5μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	5.25% 21μg	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	14.8% 13.3mg	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

	Frozen Sweet Potato	Steamed Taro Leaves	Recommended Dietary Allowance
Calcium	3.7% 37mg	8.6% 86mg	1000mg per day for Men 19-50 years
Copper	19.7% 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	6.63% 0.53mg	14.8% 1.18mg	8mg per day for Men 19-50 years
Magnesium	5.24% 22mg	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	6.43% 45mg	3.86% 27mg	700mg per day for Men 19-50 years
Potassium	10.7% 365mg	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	0.4% 6mg	0.13% 2mg	1500mg per day for Men 19-50 years
Zinc	2.8% 0.31mg	1.9% 0.21mg	11mg per day for Men 19-50 years
Water	2.02% 75g	2.5% 92g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Sweet Potato VS Steamed Taro Leaves per 100 g

Compare the macro and micronutrient content in 100 g of Frozen Sweet Potato versus 100 g of Steamed Taro Leaves to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 100 grams of Frozen Sweet Potato have 2.4 times more Vitamin A, 11.7 times more Vitamin B5 and 2.5 times more Vitamin B6 than Steamed Taro Leaves.
• While 100 g of Steamed Taro Leaves contain 2.1 times more Vitamin B1, 7.5 times more Vitamin B2, 2.1 times more Vitamin B3, 2.3 times more Vitamin B9 and 2.7 times more Vitamin C than Frozen Sweet Potato, Unprepared.
• 100 grams of Steamed Taro Leaves have insufficient amounts of Vitamin B5
• Both Frozen Sweet Potato, Unprepared as well as Steamed Taro Leaves have insufficient amounts of Vitamin B12 and Vitamin D in 100 grams.

Comparing minerals per 100 grams for Frozen Sweet Potato vs Steamed Taro Leaves:

• 100 grams of Frozen Sweet Potato have 1.3 times more Copper, 1.8 times more Manganese, 1.7 times more Phosphorus and 1.5 times more Zinc than Steamed Taro Leaves.
• While 100 g of Steamed Taro Leaves contain 2.3 times more Calcium, 2.2 times more Iron and 1.3 times more Potassium than Frozen Sweet Potato, Unprepared.
• Both Frozen Sweet Potato and Steamed Taro Leaves contain similar levels of Magnesium and Water per 100 grams.
• 100 grams of Steamed Taro Leaves lack sufficient amounts of Zinc
• Both Frozen Sweet Potato, Unprepared as well as Steamed Taro Leaves lack sufficient amounts of Selenium in 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 grams of Frozen Sweet Potato have 4 times more Energy and 5.5 times more Carbohydrate than Steamed Taro Leaves.
• While 100 g of Steamed Taro Leaves contain 3.9 times more Omega 3 and 1.6 times more Protein than Frozen Sweet Potato, Unprepared.
• Both Frozen Sweet Potato and Steamed Taro Leaves offer comparable quantities of Fiber per 100 grams.
• 100 grams of Frozen Sweet Potato provide inadequate amounts of Omega 3
• 100 grams of Steamed Taro Leaves provide inadequate amounts of Energy
• Both Frozen Sweet Potato, Unprepared as well as Steamed Taro Leaves provide inadequate amounts of Omega 6 in 100 grams.