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Comparing Nutrients in 300 calories Frozen Sweet PotatoVS Taro

Weight per 300 calories

Frozen Sweet Potato
313g
Taro
268g

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

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

Macros Ratio

Protein Fat Carbs

Frozen Sweet Potato
7%
2%
91%
Taro
5%
2%
93%
300 kcal ▼

Macro Nutrients

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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0.58%0.56g
Fat
0.55%0.54g
0.56 gvs0.54 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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0.38%0.12g
Saturated Fat
0.34%0.11g
0.12 gvs0.11 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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2.54%0.041g
Omega 3
4.2%0.067g
0.041 gvs0.067 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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1.23%0.21g
Omega 6
0.91%0.16g
0.21 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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53.4%69.4g
Carbohydrate
54.5%71g
69.4 gvs71 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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NA
Sugars
1.48%1.07g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
NA 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%5.3g
Fiber
29%11g
5.3 gvs11 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

Find Vegetables rich in Fiber
9.54%5.34g
Protein
7.17%4g
5.34 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

Frozen Sweet Potatovs Taro
180%1619μg
Vitamin A
1.2%10.7μg
RAE, retinol activity equivalents
1619 μgvs10.7 μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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17.4%0.21mg
Vitamin B1
21.2%0.25mg
Thiamine
0.21 mgvs0.25 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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12.3%0.16mg
Vitamin B2
5.15%0.067mg
Riboflavin
0.16 mgvs0.067 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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11.7%1.87mg
Vitamin B3
10%1.6mg
Niacin, nicotinic acid, niacinamide
1.87 mgvs1.6 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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32%1.6mg
Vitamin B5
16.2%0.81mg
Pantothenic acid
1.6 mgvs0.81 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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42.5%0.55mg
Vitamin B6
58.3%0.76mg
Pyridoxine
0.55 mgvs0.76 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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15.5%4.66μg
Vitamin B7
NA
Biotin
4.66 μgvsNA μg
Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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16.4%65.6μg
Vitamin B9
14.7%59μg
Folates and Folic Acid
65.6 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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46%41.6mg
Vitamin C
13.4%12mg
Ascorbic acid
41.6 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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NA
Vitamin E
42.5%6.38mg
Tocopherols and Tocotrienols
NA mgvs6.38 mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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

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Minerals

Frozen Sweet Potatovs Taro
11.6%116mg
Calcium
11.5%115mg
116 mgvs115 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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61.5%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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20.7%1.66mg
Iron
18.4%1.47mg
1.66 mgvs1.47 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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16.4%68.8mg
Magnesium
21%88.4mg
68.8 mgvs88.4 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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90%2.08mg
Manganese
44.6%1.03mg
2.08 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 .

Find Vegetables rich in Molybdenum
20%141mg
Phosphorus
32%225mg
141 mgvs225 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

Find Vegetables rich in Phosphorus
33.5%1141mg
Potassium
46.6%1583mg
1141 mgvs1583 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

Find Vegetables rich in Potassium
3.4%1.88μg
Selenium
3.4%1.88μg
1.88 μgvs1.88 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

Find Vegetables rich in Selenium
1.25%18.8mg
Sodium
1.96%29.5mg
18.8 mgvs29.5 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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8.8%0.97mg
Zinc
5.6%0.62mg
0.97 mgvs0.62 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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6.33%234g
Water
5.1%189g
234 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 Frozen Sweet Potato vs Taro:
Comparing minerals per 300 calories for Frozen Sweet Potato vs Taro:
Comparison of macro-nutrients per 300 calories:



Compare more foods per 300 kcal:

Frozen Sweet PotatoVS Baked Frozen Sweet PotatoTaroVS Baked Frozen Sweet PotatoFrozen 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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