Comparing Nutrients in 100 grams Taro Leaves VS Frozen Sweet Potato

Macros Ratio

	Protein	Fat	Carbs
Taro Leaves	37%	12%	51%
Frozen Sweet Potato	7%	2%	91%

Macro Nutrients

	Taro Leaves	Frozen Sweet Potato	Recommended Dietary Allowance
Energy	1.45% 42kcal	3.3% 96kcal	2900kcal per day for Men 19-50 years
Fat	0.76% 0.74g	0.19% 0.18g	97g per day for Men 19-50 years
Saturated Fat	0.47% 0.15g	0.12% 0.039g	32g per day for Men 19-50 years
Omega 3	5.8% 0.093g	0.81% 0.013g	1.6g per day for Men 19-50 years
Omega 6	1.26% 0.21g	0.39% 0.067g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	5.15% 6.7g	17% 22.2g	130g per day for Men 19-50 years
Sugars	4.15% 3g	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	9.74% 3.7g	4.47% 1.7g	38g per day for Men 19-50 years
Protein	8.9% 5g	3.05% 1.7g	56g per day for Men 19-50 years

Vitamins

	Taro Leaves	Frozen Sweet Potato	Recommended Dietary Allowance
Vitamin A	26.8% 241μg	57.6% 518μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	17.4% 0.21mg	5.6% 0.067mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	35% 0.46mg	3.92% 0.051mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.46% 1.5mg	3.73% 0.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1.7% 0.084mg	10.3% 0.52mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11.2% 0.15mg	13.6% 0.18mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	4.97% 1.5μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	31.5% 126μg	5.25% 21μg	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	57.8% 52mg	14.8% 13.3mg	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	13.5% 2.02mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	91% 109μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Taro Leaves	Frozen Sweet Potato	Recommended Dietary Allowance
Calcium	10.7% 107mg	3.7% 37mg	1000mg per day for Men 19-50 years
Copper	30% 0.27mg	19.7% 0.18mg	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	28% 2.25mg	6.63% 0.53mg	8mg per day for Men 19-50 years
Magnesium	10.7% 45mg	5.24% 22mg	420mg per day for Men 19-50 years
Manganese	31% 0.71mg	29% 0.67mg	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	8.57% 60mg	6.43% 45mg	700mg per day for Men 19-50 years
Potassium	19% 648mg	10.7% 365mg	3400mg per day for Men 19-50 years
Selenium	1.64% 0.9μg	1.1% 0.6μg	55μg per day for Men 19-50 years
Sodium	0.2% 3mg	0.4% 6mg	1500mg per day for Men 19-50 years
Zinc	3.73% 0.41mg	2.8% 0.31mg	11mg per day for Men 19-50 years
Water	2.3% 85.7g	2.02% 75g	3700g per day for Men 19-50 years

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

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

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

• 100 grams of Taro Leaves have 3.1 times more Vitamin B1, 8.9 times more Vitamin B2, 2.5 times more Vitamin B3, 6 times more Vitamin B9 and 3.9 times more Vitamin C than Frozen Sweet Potato.
• While 100 g of Frozen Sweet Potato, Unprepared contain 2.1 times more Vitamin A and 6.1 times more Vitamin B5 than Raw Taro Leaves.
• Both Taro Leaves and Frozen Sweet Potato provide similar amounts of Vitamin B6 per 100 grams.
• 100 grams of Taro Leaves have insufficient amounts of Vitamin B5
• Both Raw Taro Leaves as well as Frozen Sweet Potato, Unprepared have insufficient amounts of Vitamin B12 and Vitamin D in 100 grams.

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

• 100 grams of Taro Leaves have 2.9 times more Calcium, 1.5 times more Copper, 4.2 times more Iron, 2 times more Magnesium, 1.3 times more Phosphorus, 1.8 times more Potassium and 1.3 times more Zinc than Frozen Sweet Potato.
• Both Taro Leaves and Frozen Sweet Potato contain similar levels of Manganese and Water per 100 grams.
• Both Raw Taro Leaves as well as Frozen Sweet Potato, Unprepared lack sufficient amounts of Selenium in 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 grams of Taro Leaves have 7.2 times more Omega 3, 2.2 times more Fiber and 2.9 times more Protein than Frozen Sweet Potato.
• While 100 g of Frozen Sweet Potato, Unprepared contain 2.3 times more Energy and 3.3 times more Carbohydrate than Raw Taro Leaves.
• 100 grams of Taro Leaves provide inadequate amounts of Energy
• 100 grams of Frozen Sweet Potato provide inadequate amounts of Omega 3
• Both Raw Taro Leaves as well as Frozen Sweet Potato, Unprepared provide inadequate amounts of Omega 6 in 100 grams.