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Comparing Nutrients in 500 calories TaroVS Baked Frozen Sweet Potato

Weight per 500 calories

Taro
446g
Baked Frozen Sweet Potato
500g

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

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

Macros Ratio

Protein Fat Carbs

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

Macro Nutrients

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

Find Vegetables rich in Energy
0.92%0.89g
Fat
0.62%0.6g
0.89 gvs0.6 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

Find Vegetables rich in Fat
0.57%0.18g
Saturated Fat
0.39%0.13g
0.18 gvs0.13 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

Find Vegetables rich in Saturated Fat
6.98%0.11g
Omega 3
2.2%0.035g
0.11 gvs0.035 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

Find Vegetables rich in Omega 3
1.52%0.26g
Omega 6
1.24%0.21g
0.26 gvs0.21 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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91%118g
Carbohydrate
90%117g
118 gvs117 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

Find Vegetables rich in Carbohydrate
2.46%1.8g
Sugars
63.2%46g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
1.8 gvs46 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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48%18.3g
Fiber
23.7%9g
18.3 gvs9 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

Find Vegetables rich in Fiber
12%6.7g
Protein
15.3%8.55g
6.7 gvs8.55 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

Find Vegetables rich in Protein Buy premium vegan protein powder

Vitamins

Tarovs Baked Frozen Sweet Potato
2%18μg
Vitamin A
579%5215μg
RAE, retinol activity equivalents
18 μgvs5215 μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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35.3%0.42mg
Vitamin B1
27.5%0.33mg
Thiamine
0.42 mgvs0.33 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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8.6%0.11mg
Vitamin B2
21.5%0.28mg
Riboflavin
0.11 mgvs0.28 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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16.7%2.68mg
Vitamin B3
17.3%2.78mg
Niacin, nicotinic acid, niacinamide
2.68 mgvs2.78 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

Find Vegetables rich in Vitamin B3 Buy Nutritional Yeast naturally rich in vitamin B3
27%1.35mg
Vitamin B5
56%2.8mg
Pantothenic acid
1.35 mgvs2.8 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
97%1.26mg
Vitamin B6
71.5%0.93mg
Pyridoxine
1.26 mgvs0.93 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

Find Vegetables rich in Vitamin B6
NA
Vitamin B7
26%7.8μg
Biotin
NA μgvs7.8 μg
Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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24.6%98μg
Vitamin B9
27.5%110μg
Folates and Folic Acid
98 μgvs110 μg
Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

Find Vegetables rich in Vitamin B9
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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22.3%20mg
Vitamin C
50.6%45.5mg
Ascorbic acid
20 mgvs45.5 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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71%10.6mg
Vitamin E
25.7%3.85mg
Tocopherols and Tocotrienols
10.6 mgvs3.85 mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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3.72%4.46μg
Vitamin K
10.4%12.5μg
Phytomenadione or phylloquinone
4.46 μgvs12.5 μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

Tarovs Baked Frozen Sweet Potato
19%192mg
Calcium
17.5%175mg
192 mgvs175 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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85.3%0.77mg
Copper
102%0.92mg
0.77 mgvs0.92 mg
Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

Find Vegetables rich in Copper
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 .

Find Vegetables rich in Fluoride
30.7%2.46mg
Iron
33.8%2.7mg
2.46 mgvs2.7 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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35%147mg
Magnesium
25%105mg
147 mgvs105 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

Find Vegetables rich in Magnesium
74.3%1.7mg
Manganese
145%3.33mg
1.7 mgvs3.33 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
53.6%375mg
Phosphorus
31.4%220mg
375 mgvs220 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

Find Vegetables rich in Phosphorus
77.6%2638mg
Potassium
55.4%1885mg
2638 mgvs1885 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

Find Vegetables rich in Potassium
5.7%3.13μg
Selenium
5.45%3μg
3.13 μgvs3 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

Find Vegetables rich in Selenium
3.27%49mg
Sodium
2.67%40mg
49 mgvs40 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

Find Vegetables rich in Sodium
9.33%1.03mg
Zinc
13.6%1.5mg
1.03 mgvs1.5 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

Find Vegetables rich in Zinc
8.52%315g
Water
9.96%369g
315 gvs369 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 Taro vs Baked Frozen Sweet Potato:
Comparing minerals per 500 calories for Taro vs Baked Frozen Sweet Potato:
Comparison of macro-nutrients per 500 calories:



Compare more foods per 500 kcal:

TaroVS Cooked TaroBaked Frozen Sweet PotatoVS 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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