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Comparing Nutrients in 500 calories Baked Frozen Sweet PotatoVS Taro

Weight per 500 calories

Baked Frozen Sweet Potato
500g
Taro
446g

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

Which food has more nutrients per 500 calories - Baked Frozen Sweet Potato or Taro?

Macros Ratio

Protein Fat Carbs

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

Macro Nutrients

Baked Frozen Sweet Potatovs Taro
17.2%500kcal
Energy
17.2%500kcal
500 kcalvs500 kcal
Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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0.62%0.6g
Fat
0.92%0.89g
0.6 gvs0.89 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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0.39%0.13g
Saturated Fat
0.57%0.18g
0.13 gvs0.18 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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2.2%0.035g
Omega 3
6.98%0.11g
0.035 gvs0.11 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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1.24%0.21g
Omega 6
1.52%0.26g
0.21 gvs0.26 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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90%117g
Carbohydrate
91%118g
117 gvs118 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

Find Vegetables rich in Carbohydrate
63.2%46g
Sugars
2.46%1.8g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
46 gvs1.8 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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23.7%9g
Fiber
48%18.3g
9 gvs18.3 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

Find Vegetables rich in Fiber
15.3%8.55g
Protein
12%6.7g
8.55 gvs6.7 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
579%5215μg
Vitamin A
2%18μg
RAE, retinol activity equivalents
5215 μgvs18 μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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27.5%0.33mg
Vitamin B1
35.3%0.42mg
Thiamine
0.33 mgvs0.42 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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21.5%0.28mg
Vitamin B2
8.6%0.11mg
Riboflavin
0.28 mgvs0.11 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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17.3%2.78mg
Vitamin B3
16.7%2.68mg
Niacin, nicotinic acid, niacinamide
2.78 mgvs2.68 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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56%2.8mg
Vitamin B5
27%1.35mg
Pantothenic acid
2.8 mgvs1.35 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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71.5%0.93mg
Vitamin B6
97%1.26mg
Pyridoxine
0.93 mgvs1.26 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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26%7.8μg
Vitamin B7
NA
Biotin
7.8 μgvsNA μg
Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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27.5%110μg
Vitamin B9
24.6%98μg
Folates and Folic Acid
110 μgvs98 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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50.6%45.5mg
Vitamin C
22.3%20mg
Ascorbic acid
45.5 mgvs20 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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25.7%3.85mg
Vitamin E
71%10.6mg
Tocopherols and Tocotrienols
3.85 mgvs10.6 mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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10.4%12.5μg
Vitamin K
3.72%4.46μg
Phytomenadione or phylloquinone
12.5 μgvs4.46 μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

Baked Frozen Sweet Potatovs Taro
17.5%175mg
Calcium
19%192mg
175 mgvs192 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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102%0.92mg
Copper
85.3%0.77mg
0.92 mgvs0.77 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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33.8%2.7mg
Iron
30.7%2.46mg
2.7 mgvs2.46 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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25%105mg
Magnesium
35%147mg
105 mgvs147 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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145%3.33mg
Manganese
74.3%1.7mg
3.33 mgvs1.7 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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31.4%220mg
Phosphorus
53.6%375mg
220 mgvs375 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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55.4%1885mg
Potassium
77.6%2638mg
1885 mgvs2638 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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5.45%3μg
Selenium
5.7%3.13μg
3 μgvs3.13 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

Find Vegetables rich in Selenium
2.67%40mg
Sodium
3.27%49mg
40 mgvs49 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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13.6%1.5mg
Zinc
9.33%1.03mg
1.5 mgvs1.03 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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9.96%369g
Water
8.52%315g
369 gvs315 g
Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 500 calories of Baked Frozen Sweet Potato vs Taro:
Comparing minerals per 500 calories for Baked Frozen Sweet Potato vs Taro:
Comparison of macro-nutrients per 500 calories:



Compare more foods per 500 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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