Comparing Nutrients in 1 kilogram Baked Frozen Sweet PotatoVS Taro Leaves

Macros Ratio

Protein Fat Carbs

Baked Frozen Sweet Potato

92%

Taro Leaves

37%

12%

51%

1 kg ▼

Macro Nutrients

Baked Frozen Sweet Potatovs Taro Leaves

34.5%1000kcal

Energy

14.5%420kcal

1000 kcalvs420 kcal

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

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1.24%1.2g

Fat

7.63%7.4g

1.2 gvs7.4 g

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

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0.78%0.25g

Saturated Fat

4.7%1.5g

0.25 gvs1.5 g

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

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4.38%0.07g

Omega 3

58%0.93g

0.07 gvs0.93 g

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

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2.47%0.42g

Omega 6

12.6%2.14g

0.42 gvs2.14 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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180%234g

Carbohydrate

51.5%67g

234 gvs67 g

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

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126%92g

Sugars

41.5%30g

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

92 gvs30 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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47.4%18g

Fiber

97%37g

18 gvs37 g

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

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30.5%17g

Protein

89%49.8g

17 gvs49.8 g

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

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Vitamins

Baked Frozen Sweet Potatovs Taro Leaves

1159%10430μg

Vitamin A

268%2410μg

RAE, retinol activity equivalents

10430 μgvs2410 μg

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

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55%0.66mg

Vitamin B1

174%2.1mg

Thiamine

0.66 mgvs2.1 mg

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

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43%0.56mg

Vitamin B2

351%4.56mg

Riboflavin

0.56 mgvs4.56 mg

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

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34.7%5.55mg

Vitamin B3

95%15mg

Niacin, nicotinic acid, niacinamide

5.55 mgvs15 mg

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

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112%5.6mg

Vitamin B5

16.8%0.84mg

Pantothenic acid

5.6 mgvs0.84 mg

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

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143%1.86mg

Vitamin B6

112%1.46mg

Pyridoxine

1.86 mgvs1.46 mg

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

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52%15.6μg

Vitamin B7

Biotin

15.6 μgvsNA μg

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

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55%220μg

Vitamin B9

315%1260μg

Folates and Folic Acid

220 μgvs1260 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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101%91mg

Vitamin C

578%520mg

Ascorbic acid

91 mgvs520 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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51.3%7.7mg

Vitamin E

135%20mg

Tocopherols and Tocotrienols

7.7 mgvs20 mg

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

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21%25μg

Vitamin K

905%1086μg

Phytomenadione or phylloquinone

25 μgvs1086 μg

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

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Minerals

Baked Frozen Sweet Potatovs Taro Leaves

35%350mg

Calcium

107%1070mg

350 mgvs1070 mg

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

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203%1.83mg

Copper

300%2.7mg

1.83 mgvs2.7 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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67.5%5.4mg

Iron

281%22.5mg

5.4 mgvs22.5 mg

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

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50%210mg

Magnesium

107%450mg

210 mgvs450 mg

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

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289%6.65mg

Manganese

310%7.14mg

6.65 mgvs7.14 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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63%440mg

Phosphorus

85.7%600mg

440 mgvs600 mg

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

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111%3770mg

Potassium

191%6480mg

3770 mgvs6480 mg

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

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11%6μg

Selenium

16.4%9μg

6 μgvs9 μg

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

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5.33%80mg

Sodium

2%30mg

80 mgvs30 mg

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

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27.3%3mg

Zinc

37.3%4.1mg

3 mgvs4.1 mg

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

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20%737g

Water

23%857g

737 gvs857 g

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

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Lets compare vitamin content per 1 kilogram of Baked Frozen Sweet Potato vs Taro Leaves:

Baked Frozen Sweet Potato no Salt has 4.3 times more Vitamin A, 6.7 times more Vitamin B5 and 1.3 times more Vitamin B6 than Raw Taro Leaves.
While Raw Taro Leaves contain 3.2 times more Vitamin B1, 8.1 times more Vitamin B2, 2.7 times more Vitamin B3, 5.7 times more Vitamin B9, 5.7 times more Vitamin C, 2.6 times more Vitamin E and 43.4 times more Vitamin K than Baked Frozen Sweet Potato no Salt.
Both Baked Frozen Sweet Potato no Salt as well as Raw Taro Leaves have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Baked Frozen Sweet Potato vs Taro Leaves:

Raw Taro Leaves contain 3.1 times more Calcium, 1.5 times more Copper, 4.2 times more Iron, 2.1 times more Magnesium, 1.4 times more Phosphorus, 1.7 times more Potassium, 1.5 times more Selenium and 1.4 times more Zinc than Baked Frozen Sweet Potato no Salt.
Both Baked Frozen Sweet Potato no Salt and Raw Taro Leaves have similar amounts of Manganese and Water per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

Baked Frozen Sweet Potato no Salt has 2.4 times more Energy, 3.5 times more Carbohydrate and 3 times more Sugars than Raw Taro Leaves.
While Raw Taro Leaves contain 13.3 times more Omega 3, 5.1 times more Omega 6, 2.1 times more Fiber and 2.9 times more Protein than Baked Frozen Sweet Potato no Salt.
Both Baked Frozen Sweet Potato no Salt as well as Raw Taro Leaves have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 1 kg.

Compare more foods per 1 kg:

Baked Frozen Sweet PotatoVS TaroTaro LeavesVS TaroBaked Frozen Sweet PotatoVS Steamed Taro LeavesTaro LeavesVS Steamed Taro Leaves

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Comparing Nutrients in 1 kilogram Baked Frozen Sweet PotatoVS Taro Leaves

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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