Comparing Nutrients in 100 calories Cooked Taro VS Taro Leaves

Weight per 100 calories

• Cooked Taro: 70.4g
• Taro Leaves: 238g

Cooked Taro has 3.4 times more energy per 100g than Taro Leaves. It has average energy density when compared to other foods. Raw Taro Leaves having low energy density.

Which food has more nutrients per 100 calories - Cooked Taro or Taro Leaves?

Macros Ratio

	Protein	Fat	Carbs
Cooked Taro	1%	1%	98%
Taro Leaves	37%	12%	51%

Macro Nutrients

	Cooked Taro	Taro Leaves	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.08% 0.077g	1.8% 1.76g	97g per day for Men 19-50 years
Saturated Fat	0.051% 0.016g	1.12% 0.36g	32g per day for Men 19-50 years
Omega 3	0.62% 0.01g	14% 0.22g	1.6g per day for Men 19-50 years
Omega 6	0.13% 0.023g	3% 0.51g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	18.7% 24.4g	12.3% 16g	130g per day for Men 19-50 years
Sugars	0.48% 0.35g	9.9% 7.17g	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	NA	NA	72.5g per day for Men 19-50 years	≤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]
Glucose	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	9.45% 3.6g	23% 8.8g	38g per day for Men 19-50 years
Protein	0.65% 0.37g	21% 12g	56g per day for Men 19-50 years

Vitamins

	Cooked Taro	Taro Leaves	Recommended Dietary Allowance
Vitamin A	0.31% 2.8μg	63.8% 574μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.28% 0.075mg	41.5% 0.5mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	1.5% 0.02mg	83.5% 1.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.24% 0.36mg	22.5% 3.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.73% 0.24mg	4% 0.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	18% 0.23mg	26.7% 0.35mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	3.35% 13.4μg	75% 300μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	3.9% 3.52mg	138% 124mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	13.8% 2.06mg	32% 4.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.7% 0.85μg	215% 259μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Taro	Taro Leaves	Recommended Dietary Allowance
Calcium	1.27% 12.7mg	25.5% 255mg	1000mg per day for Men 19-50 years
Copper	15.7% 0.14mg	71.4% 0.64mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	6.34% 0.51mg	67% 5.36mg	8mg per day for Men 19-50 years
Magnesium	5.03% 21mg	25.5% 107mg	420mg per day for Men 19-50 years
Manganese	13.7% 0.32mg	74% 1.7mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	7.65% 53.5mg	20.4% 143mg	700mg per day for Men 19-50 years
Potassium	10% 341mg	45.4% 1543mg	3400mg per day for Men 19-50 years
Selenium	1.15% 0.63μg	3.9% 2.14μg	55μg per day for Men 19-50 years
Sodium	0.7% 10.6mg	0.48% 7.14mg	1500mg per day for Men 19-50 years
Zinc	1.73% 0.19mg	8.87% 0.98mg	11mg per day for Men 19-50 years
Water	1.2% 45g	5.5% 204g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 calories of Cooked Taro vs Taro Leaves:

• Raw Taro Leaves contain 203.7 times more Vitamin A, 6.6 times more Vitamin B1, 55.1 times more Vitamin B2, 10 times more Vitamin B3, 1.5 times more Vitamin B6, 22.4 times more Vitamin B9, 35.2 times more Vitamin C, 2.3 times more Vitamin E and 306 times more Vitamin K than Cooked Taro no Salt.
• Both Cooked Taro no Salt and Raw Taro Leaves have similar amounts of Vitamin B5 per 100 kcal.
• Both Cooked Taro no Salt as well as Raw Taro Leaves have insufficient amounts of Vitamin B12 and Vitamin D in 100 kcal.

Comparing minerals per 100 calories for Cooked Taro vs Taro Leaves:

• Raw Taro Leaves contain 20.1 times more Calcium, 4.5 times more Copper, 10.6 times more Iron, 5.1 times more Magnesium, 5.4 times more Manganese, 2.7 times more Phosphorus, 4.5 times more Potassium, 3.4 times more Selenium, 5.1 times more Zinc and 4.5 times more Water than Cooked Taro no Salt.

Comparison of macro-nutrients per 100 calories:

• Cooked Taro no Salt has 1.5 times more Carbohydrate than Raw Taro Leaves.
• While Raw Taro Leaves contain 22.7 times more Fat, 22.2 times more Saturated Fat, 22.5 times more Omega 3, 22.6 times more Omega 6, 20.8 times more Sugars, 2.5 times more Fiber and 32.4 times more Protein than Cooked Taro no Salt.
• Both Cooked Taro no Salt and Raw Taro Leaves have similar amounts of Energy per 100 kcal.
• Both Cooked Taro no Salt as well as Raw Taro Leaves have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 kcal.