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Comparing Nutrients in 300 calories Baked Frozen Sweet PotatoVS Taro

Weight per 300 calories

Baked Frozen Sweet Potato
300g
Taro
268g

Both foods have similar energy densities which is average in comparison to other foods.

Which food has more nutrients per 300 calories - Baked Frozen Sweet Potato or Taro?

Macros Ratio

Protein Fat Carbs

Baked Frozen Sweet Potato
7%
1%
92%
Taro
5%
2%
93%
300 kcal ▼

Macro Nutrients

Baked Frozen Sweet Potatovs Taro
10.3%300kcal
Energy
10.3%300kcal
300 kcalvs300 kcal
Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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0.37%0.36g
Fat
0.55%0.54g
0.36 gvs0.54 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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0.23%0.075g
Saturated Fat
0.34%0.11g
0.075 gvs0.11 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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1.3%0.021g
Omega 3
4.2%0.067g
0.021 gvs0.067 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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0.74%0.13g
Omega 6
0.91%0.16g
0.13 gvs0.16 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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54%70.2g
Carbohydrate
54.5%71g
70.2 gvs71 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

Find Vegetables rich in Carbohydrate
38%27.5g
Sugars
1.48%1.07g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
27.5 gvs1.07 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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NA
Fructose
NA
≤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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NA
Glucose
NA
NA gvsNA g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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

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14.2%5.4g
Fiber
29%11g
5.4 gvs11 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

Find Vegetables rich in Fiber
9.16%5.13g
Protein
7.17%4g
5.13 gvs4 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

Find Vegetables rich in Protein Buy premium vegan protein powder

Vitamins

Baked Frozen Sweet Potatovs Taro
348%3129μg
Vitamin A
1.2%10.7μg
RAE, retinol activity equivalents
3129 μgvs10.7 μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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16.5%0.2mg
Vitamin B1
21.2%0.25mg
Thiamine
0.2 mgvs0.25 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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13%0.17mg
Vitamin B2
5.15%0.067mg
Riboflavin
0.17 mgvs0.067 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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10.4%1.67mg
Vitamin B3
10%1.6mg
Niacin, nicotinic acid, niacinamide
1.67 mgvs1.6 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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33.6%1.7mg
Vitamin B5
16.2%0.81mg
Pantothenic acid
1.7 mgvs0.81 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

Find Vegetables rich in Vitamin B5 Buy Nutritional Yeast naturally rich in vitamin B5
43%0.56mg
Vitamin B6
58.3%0.76mg
Pyridoxine
0.56 mgvs0.76 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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15.6%4.68μg
Vitamin B7
NA
Biotin
4.68 μgvsNA μg
Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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16.5%66μg
Vitamin B9
14.7%59μg
Folates and Folic Acid
66 μgvs59 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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30.3%27.3mg
Vitamin C
13.4%12mg
Ascorbic acid
27.3 mgvs12 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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15.4%2.3mg
Vitamin E
42.5%6.38mg
Tocopherols and Tocotrienols
2.3 mgvs6.38 mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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6.25%7.5μg
Vitamin K
2.23%2.68μg
Phytomenadione or phylloquinone
7.5 μgvs2.68 μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

Baked Frozen Sweet Potatovs Taro
10.5%105mg
Calcium
11.5%115mg
105 mgvs115 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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61%0.55mg
Copper
51%0.46mg
0.55 mgvs0.46 mg
Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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NA
Fluoride
NA
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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20.3%1.62mg
Iron
18.4%1.47mg
1.62 mgvs1.47 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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15%63mg
Magnesium
21%88.4mg
63 mgvs88.4 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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86.7%2mg
Manganese
44.6%1.03mg
2 mgvs1.03 mg
Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

Find Vegetables rich in Manganese
NA
Molybdenum
NA
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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19%132mg
Phosphorus
32%225mg
132 mgvs225 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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33.3%1131mg
Potassium
46.6%1583mg
1131 mgvs1583 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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3.27%1.8μg
Selenium
3.4%1.88μg
1.8 μgvs1.88 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

Find Vegetables rich in Selenium
1.6%24mg
Sodium
1.96%29.5mg
24 mgvs29.5 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

Find Vegetables rich in Sodium
8.2%0.9mg
Zinc
5.6%0.62mg
0.9 mgvs0.62 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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5.98%221g
Water
5.1%189g
221 gvs189 g
Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 300 calories of Baked Frozen Sweet Potato vs Taro:
Comparing minerals per 300 calories for Baked Frozen Sweet Potato vs Taro:
Comparison of macro-nutrients per 300 calories:



Compare more foods per 300 kcal:

Baked Frozen Sweet PotatoVS Cooked TaroTaroVS Cooked Taro
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Nutrients data from USDA National Nutrient Database for Standard Reference by US Department of Agriculture, Agricultural Research Service, Nutrient Data Laboratory.

Recommended Dietary Allowances (RDA) compiled from U.S. Department of Health & Human Services , National Institutes of Health.

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