Comparing Nutrients in 100 calories Steamed Taro Leaves VS Taro Shoots

Weight per 100 calories

• Steamed Taro Leaves: 417g
• Taro Shoots: 909g

Steamed Taro Leaves have 2.2 times more energy per 100g than Taro Shoots. It has very low energy density when compared to other foods. Raw Taro Shoots having very low energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Steamed Taro Leaves	35%	12%	53%
Taro Shoots	27%	6%	67%

Macro Nutrients

	Steamed Taro Leaves	Taro Shoots	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	1.76% 1.7g	0.84% 0.82g	97g per day for Men 19-50 years
Saturated Fat	1.1% 0.35g	0.51% 0.16g	32g per day for Men 19-50 years
Omega 3	13.3% 0.21g	6.25% 0.1g	1.6g per day for Men 19-50 years
Omega 6	2.87% 0.49g	1.4% 0.24g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	13% 16.8g	16.2% 21g	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	15% 8.36g	56g per day for Men 19-50 years

Vitamins

	Steamed Taro Leaves	Taro Shoots	Recommended Dietary Allowance
Vitamin A	98% 883μg	3.03% 27.3μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	48.3% 0.58mg	30.3% 0.36mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	122% 1.6mg	35% 0.45mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	33% 5.28mg	45.5% 7.27mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.67% 0.18mg	13.6% 0.68mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	23% 0.3mg	77.6% 1mg	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	6.8% 27.3μg	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	212% 191mg	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	Taro Shoots	Recommended Dietary Allowance
Calcium	36% 358mg	11% 109mg	1000mg per day for Men 19-50 years
Copper	65% 0.58mg	89% 0.8mg	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	68% 5.45mg	8mg per day for Men 19-50 years
Magnesium	20% 83.3mg	17.3% 72.7mg	420mg per day for Men 19-50 years
Manganese	67.2% 1.55mg	48.2% 1.1mg	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	36.4% 255mg	700mg per day for Men 19-50 years
Potassium	56.4% 1917mg	88.8% 3018mg	3400mg per day for Men 19-50 years
Selenium	6.8% 3.75μg	15% 8.2μg	55μg per day for Men 19-50 years
Sodium	0.56% 8.33mg	0.61% 9.1mg	1500mg per day for Men 19-50 years
Zinc	7.95% 0.88mg	42% 4.64mg	11mg per day for Men 19-50 years
Water	10.4% 384g	23.5% 871g	3700g per day for Men 19-50 years

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

• Steamed Taro Leaves have 32.4 times more Vitamin A, 1.6 times more Vitamin B1, 3.5 times more Vitamin B2 and 7.3 times more Vitamin B9 than Raw Taro Shoots.
• While Raw Taro Shoots contain 1.4 times more Vitamin B3, 3.7 times more Vitamin B5, 3.4 times more Vitamin B6 and 1.3 times more Vitamin C than Steamed Taro Leaves.
• Both Steamed Taro Leaves as well as Raw Taro Shoots have insufficient amounts of Vitamin B12 and Vitamin D in 100 kcal.

Comparing minerals per 100 calories for Steamed Taro Leaves vs Taro Shoots:

• Steamed Taro Leaves have 3.3 times more Calcium and 1.4 times more Manganese than Raw Taro Shoots.
• While Raw Taro Shoots contain 1.4 times more Copper, 2.3 times more Phosphorus, 1.6 times more Potassium, 2.2 times more Selenium, 5.3 times more Zinc and 2.3 times more Water than Steamed Taro Leaves.
• Both Steamed Taro Leaves and Raw Taro Shoots have similar amounts of Iron and Magnesium per 100 kcal.

Comparison of macro-nutrients per 100 calories:

• Steamed Taro Leaves have 2.1 times more Fat, 2.1 times more Saturated Fat, 2.1 times more Omega 3, 2.1 times more Omega 6 and 1.4 times more Protein than Raw Taro Shoots.
• While Raw Taro Shoots contain 1.3 times more Carbohydrate than Steamed Taro Leaves.
• Both Steamed Taro Leaves and Raw Taro Shoots have similar amounts of Energy per 100 kcal.
• Both Steamed Taro Leaves as well as Raw Taro Shoots have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 kcal.