Comparing Nutrients in 100 grams Taro VS Canned Mashed Sweet Potato

Macros Ratio

	Protein	Fat	Carbs
Taro	5%	2%	93%
Canned Mashed Sweet Potato	8%	2%	90%

Macro Nutrients

	Taro	Canned Mashed Sweet Potato	Recommended Dietary Allowance
Energy	3.86% 112kcal	3.5% 101kcal	2900kcal per day for Men 19-50 years
Fat	0.21% 0.2g	0.21% 0.2g	97g per day for Men 19-50 years
Saturated Fat	0.13% 0.041g	0.13% 0.041g	32g per day for Men 19-50 years
Omega 3	1.56% 0.025g	0.81% 0.013g	1.6g per day for Men 19-50 years
Omega 6	0.34% 0.058g	0.42% 0.071g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	20.4% 26.5g	18% 23g	130g per day for Men 19-50 years
Sugars	0.55% 0.4g	7.5% 5.45g	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	10.8% 4.1g	4.47% 1.7g	38g per day for Men 19-50 years
Protein	2.68% 1.5g	3.54% 1.98g	56g per day for Men 19-50 years

Vitamins

	Taro	Canned Mashed Sweet Potato	Recommended Dietary Allowance
Vitamin A	0.44% 4μg	48.3% 435μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.9% 0.095mg	2.25% 0.027mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	1.92% 0.025mg	6.92% 0.09mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.75% 0.6mg	5.97% 0.96mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.06% 0.3mg	10.2% 0.51mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	21.8% 0.28mg	18% 0.24mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	6.57% 1.97μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	5.5% 22μg	2.75% 11μg	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	5% 4.5mg	5.78% 5.2mg	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	16% 2.38mg	7.27% 1.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.83% 1μg	2% 2.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Taro	Canned Mashed Sweet Potato	Recommended Dietary Allowance
Calcium	4.3% 43mg	3% 30mg	1000mg per day for Men 19-50 years
Copper	19% 0.17mg	31% 0.28mg	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	6.88% 0.55mg	16.6% 1.33mg	8mg per day for Men 19-50 years
Magnesium	7.86% 33mg	5.7% 24mg	420mg per day for Men 19-50 years
Manganese	16.7% 0.38mg	43% 0.99mg	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	12% 84mg	7.43% 52mg	700mg per day for Men 19-50 years
Potassium	17.4% 591mg	6.18% 210mg	3400mg per day for Men 19-50 years
Selenium	1.27% 0.7μg	1.45% 0.8μg	55μg per day for Men 19-50 years
Sodium	0.73% 11mg	5% 75mg	1500mg per day for Men 19-50 years
Zinc	2.1% 0.23mg	1.9% 0.21mg	11mg per day for Men 19-50 years
Water	1.9% 70.6g	2% 74g	3700g per day for Men 19-50 years

Nutrient Comparison: Taro VS Canned Mashed Sweet Potato per 100 g

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

Lets compare vitamin content per 100 grams of Taro vs Canned Mashed Sweet Potato:

• 100 grams of Taro have 3.5 times more Vitamin B1, 1.2 times more Vitamin B6, 2 times more Vitamin B9 and 2.2 times more Vitamin E than Canned Mashed Sweet Potato.
• While 100 g of Canned Mashed Sweet Potato contain 108.8 times more Vitamin A, 3.6 times more Vitamin B2, 1.6 times more Vitamin B3, 1.7 times more Vitamin B5 and 2.4 times more Vitamin K than Raw Taro.
• Both Taro and Canned Mashed Sweet Potato provide similar amounts of Vitamin C per 100 grams.
• 100 grams of Taro have insufficient amounts of Vitamin A, Vitamin B2 and Vitamin K
• Both Raw Taro as well as Canned Mashed Sweet Potato have insufficient amounts of Vitamin B12 and Vitamin D in 100 grams.

Comparing minerals per 100 grams for Taro vs Canned Mashed Sweet Potato:

• 100 grams of Taro have 1.4 times more Calcium, 1.4 times more Magnesium, 1.6 times more Phosphorus and 2.8 times more Potassium than Canned Mashed Sweet Potato.
• While 100 g of Canned Mashed Sweet Potato contain 1.6 times more Copper, 2.4 times more Iron, 2.6 times more Manganese and 6.8 times more Sodium than Raw Taro.
• 100 grams of Canned Mashed Sweet Potato lack sufficient amounts of Zinc
• Both Raw Taro as well as Canned Mashed Sweet Potato lack sufficient amounts of Selenium in 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 grams of Taro have 2.4 times more Fiber than Canned Mashed Sweet Potato.
• While 100 g of Canned Mashed Sweet Potato contain 13.6 times more Sugars and 1.3 times more Protein than Raw Taro.
• Both Taro and Canned Mashed Sweet Potato offer comparable quantities of Energy and Carbohydrate per 100 grams.
• Both Raw Taro as well as Canned Mashed Sweet Potato provide inadequate amounts of Omega 3 and Omega 6 in 100 grams.