Comparing Nutrients in 14 ounces Baked Frozen Sweet PotatoVS Taro

Macros Ratio

Protein Fat Carbs

Baked Frozen Sweet Potato

92%

Taro

93%

14 oz ▼

Macro Nutrients

Baked Frozen Sweet Potatovs Taro

13.7%397kcal

Energy

15.3%445kcal

397 kcalvs445 kcal

Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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0.49%0.48g

Fat

0.82%0.79g

0.48 gvs0.79 g

Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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0.31%0.099g

Saturated Fat

0.51%0.16g

0.099 gvs0.16 g

Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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1.74%0.028g

Omega 3

6.2%0.099g

0.028 gvs0.099 g

Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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0.98%0.17g

Omega 6

1.35%0.23g

0.17 gvs0.23 g

Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg

Cholesterol

0%0mg

0 mgvs0 mg

Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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71.4%93g

Carbohydrate

80.8%105g

93 gvs105 g

Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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50.2%36.4g

Sugars

2.2%1.6g

Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]

36.4 gvs1.6 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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Fructose

≤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]

NA gvsNA g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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Glucose

NA gvsNA g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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Sucrose

NA gvsNA g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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19%7.14g

Fiber

43%16.3g

7.14 gvs16.3 g

Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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12%6.8g

Protein

10.6%5.95g

6.8 gvs5.95 g

Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

Baked Frozen Sweet Potatovs Taro

460%4140μg

Vitamin A

1.76%16μg

RAE, retinol activity equivalents

4140 μgvs16 μg

Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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22%0.26mg

Vitamin B1

31.4%0.38mg

Thiamine

0.26 mgvs0.38 mg

Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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17%0.22mg

Vitamin B2

7.63%0.099mg

Riboflavin

0.22 mgvs0.099 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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13.8%2.2mg

Vitamin B3

15%2.4mg

Niacin, nicotinic acid, niacinamide

2.2 mgvs2.4 mg

Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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44.5%2.22mg

Vitamin B5

24%1.2mg

Pantothenic acid

2.22 mgvs1.2 mg

Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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56.8%0.74mg

Vitamin B6

86.4%1.12mg

Pyridoxine

0.74 mgvs1.12 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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20.6%6.2μg

Vitamin B7

Biotin

6.2 μgvsNA μg

Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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22%87.3μg

Vitamin B9

22%87.3μg

Folates and Folic Acid

87.3 μgvs87.3 μg

Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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0%0μg

Vitamin B12

0%0μg

Cobalamin

0 μgvs0 μg

Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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40%36mg

Vitamin C

20%18mg

Ascorbic acid

36 mgvs18 mg

Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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0%0IU

Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

0 IUvs0 IU

Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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20.4%3.06mg

Vitamin E

63%9.45mg

Tocopherols and Tocotrienols

3.06 mgvs9.45 mg

Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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8.27%9.92μg

Vitamin K

3.3%3.97μg

Phytomenadione or phylloquinone

9.92 μgvs3.97 μg

Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

Baked Frozen Sweet Potatovs Taro

14%139mg

Calcium

17%171mg

139 mgvs171 mg

Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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80.7%0.73mg

Copper

76%0.68mg

0.73 mgvs0.68 mg

Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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Fluoride

Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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26.8%2.14mg

Iron

27.3%2.2mg

2.14 mgvs2.2 mg

Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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20%83.3mg

Magnesium

31%131mg

83.3 mgvs131 mg

Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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115%2.64mg

Manganese

66%1.52mg

2.64 mgvs1.52 mg

Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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Molybdenum

Molybdenum is an essential trace element that is naturally present in many foods [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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25%175mg

Phosphorus

47.6%333mg

175 mgvs333 mg

Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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44%1496mg

Potassium

69%2346mg

1496 mgvs2346 mg

Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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4.33%2.4μg

Selenium

5.05%2.78μg

2.4 μgvs2.78 μg

Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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2.1%31.8mg

Sodium

2.9%43.7mg

31.8 mgvs43.7 mg

Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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11%1.2mg

Zinc

8.3%0.91mg

1.2 mgvs0.91 mg

Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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7.9%293g

Water

7.58%280g

293 gvs280 g

Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 14 ounces of Baked Frozen Sweet Potato vs Taro:

Baked Frozen Sweet Potato no Salt has 260.8 times more Vitamin A, 2.2 times more Vitamin B2, 1.8 times more Vitamin B5, 2 times more Vitamin C and 2.5 times more Vitamin K than Raw Taro.
While Raw Taro contains 1.4 times more Vitamin B1, 1.5 times more Vitamin B6 and 3.1 times more Vitamin E than Baked Frozen Sweet Potato no Salt.
Both Baked Frozen Sweet Potato no Salt and Raw Taro have similar amounts of Vitamin B3 and Vitamin B9 per 14 oz.
Both Baked Frozen Sweet Potato no Salt as well as Raw Taro have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Baked Frozen Sweet Potato vs Taro:

Baked Frozen Sweet Potato no Salt has 1.7 times more Manganese and 1.3 times more Zinc than Raw Taro.
While Raw Taro contains 1.6 times more Magnesium, 1.9 times more Phosphorus and 1.6 times more Potassium than Baked Frozen Sweet Potato no Salt.
Both Baked Frozen Sweet Potato no Salt and Raw Taro have similar amounts of Calcium, Copper, Iron, Selenium and Water per 14 oz.

Comparison of macro-nutrients per 14 ounces:

Baked Frozen Sweet Potato no Salt has 22.9 times more Sugars than Raw Taro.
While Raw Taro contains 3.6 times more Omega 3 and 2.3 times more Fiber than Baked Frozen Sweet Potato no Salt.
Both Baked Frozen Sweet Potato no Salt and Raw Taro have similar amounts of Energy, Carbohydrate and Protein per 14 oz.
Both Baked Frozen Sweet Potato no Salt as well as Raw Taro have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 14 oz.

Compare more foods per 14 oz:

Baked Frozen Sweet PotatoVS Cooked TaroTaroVS Cooked Taro

Compare Foods

Comparing Nutrients in 14 ounces Baked Frozen Sweet PotatoVS Taro

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 14 oz: