Comparing Nutrients in 100 calories Steamed Taro Leaves with Salt VS Cooked Tahitian Taro with Salt

Weight per 100 calories

• Steamed Taro Leaves with Salt: 417g
• Cooked Tahitian Taro with Salt: 227g

Cooked Tahitian Taro with Salt has 1.8 times more energy per unit of mass than Steamed Taro Leaves with Salt, which is low in comparison to other foods. Steamed Taro Leaves with Salt having very low energy density.

Which food has more nutrients per 100 calories - Steamed Taro Leaves with Salt or Cooked Tahitian Taro with Salt?

Macros Ratio

	Protein	Fat	Carbs
Steamed Taro Leaves with Salt	36%	12%	52%
Cooked Tahitian Taro with Salt	33%	12%	55%

Macro Nutrients

	Steamed Taro Leaves with Salt	Cooked Tahitian Taro with Salt	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	1.76% 1.7g	1.6% 1.55g	97g per day for Men 19-50 years
Saturated Fat	1.1% 0.35g	0.99% 0.32g	32g per day for Men 19-50 years
Omega 3	13.3% 0.21g	12% 0.19g	1.6g per day for Men 19-50 years
Omega 6	2.87% 0.49g	2.62% 0.45g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	12.5% 16.2g	12% 15.6g	130g per day for Men 19-50 years
Sugars	NA	NA	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	22% 8.33g	NA	38g per day for Men 19-50 years
Protein	20.2% 11.3g	17% 9.45g	56g per day for Men 19-50 years

Vitamins

	Steamed Taro Leaves with Salt	Cooked Tahitian Taro with Salt	Recommended Dietary Allowance
Vitamin A	98% 883μg	22.2% 200μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	48.3% 0.58mg	8.33% 0.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	122% 1.6mg	34.6% 0.45mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	33% 5.28mg	6.8% 1.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.67% 0.18mg	5.73% 0.29mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	23% 0.3mg	20.5% 0.27mg	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	50% 200μg	3.98% 16μg	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	164% 148mg	96% 86.4mg	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	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Steamed Taro Leaves with Salt	Cooked Tahitian Taro with Salt	Recommended Dietary Allowance
Calcium	36% 358mg	34% 339mg	1000mg per day for Men 19-50 years
Copper	65% 0.58mg	19% 0.17mg	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	61.5% 4.9mg	44.3% 3.55mg	8mg per day for Men 19-50 years
Magnesium	20% 83.3mg	27.6% 116mg	420mg per day for Men 19-50 years
Manganese	67.2% 1.55mg	16.6% 0.38mg	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	16% 113mg	21.8% 152mg	700mg per day for Men 19-50 years
Potassium	56.4% 1917mg	41.6% 1416mg	3400mg per day for Men 19-50 years
Selenium	6.8% 3.75μg	3.3% 1.8μg	55μg per day for Men 19-50 years
Sodium	66% 992mg	44% 659mg	1500mg per day for Men 19-50 years
Zinc	7.95% 0.88mg	2.07% 0.23mg	11mg per day for Men 19-50 years
Water	10.4% 384g	5.3% 197g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 calories of Steamed Taro Leaves with Salt vs Cooked Tahitian Taro with Salt:

• Steamed Taro Leaves with Salt have 4.4 times more Vitamin A, 5.8 times more Vitamin B1, 3.5 times more Vitamin B2, 4.8 times more Vitamin B3, 12.6 times more Vitamin B9 and 1.7 times more Vitamin C than Cooked Tahitian Taro with Salt.
• While Cooked Tahitian Taro with Salt contains 1.6 times more Vitamin B5 than Steamed Taro Leaves with Salt.
• Both Steamed Taro Leaves with Salt and Cooked Tahitian Taro with Salt have similar amounts of Vitamin B6 per 100 kcal.
• Both Steamed Taro Leaves with Salt as well as Cooked Tahitian Taro with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 100 kcal.

Comparing minerals per 100 calories for Steamed Taro Leaves with Salt vs Cooked Tahitian Taro with Salt:

• Steamed Taro Leaves with Salt have 3.4 times more Copper, 1.4 times more Iron, 4 times more Manganese, 1.4 times more Potassium, 2.1 times more Selenium, 1.5 times more Sodium, 3.9 times more Zinc and 2 times more Water than Cooked Tahitian Taro with Salt.
• While Cooked Tahitian Taro with Salt contains 1.4 times more Magnesium and 1.4 times more Phosphorus than Steamed Taro Leaves with Salt.
• Both Steamed Taro Leaves with Salt and Cooked Tahitian Taro with Salt have similar amounts of Calcium per 100 kcal.

Comparison of macro-nutrients per 100 calories:

Both Steamed Taro Leaves with Salt and Cooked Tahitian Taro with Salt have similar amounts of macro-nutrients per 100 kcal
• Both Steamed Taro Leaves with Salt and Cooked Tahitian Taro with Salt have similar amounts of Energy, Fat, Saturated Fat, Omega 3, Omega 6, Carbohydrate and Protein per 100 kcal.
• Both Steamed Taro Leaves with Salt as well as Cooked Tahitian Taro with Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 kcal.