Comparing Nutrients in 100 calories Taro Leaves VS Cooked Frozen Carrots

Weight per 100 calories

• Taro Leaves: 238g
• Cooked Frozen Carrots: 270g

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

Discover which food has more nutrients per 100 calories - Taro Leaves or Cooked Frozen Carrots?

Macros Ratio

	Protein	Fat	Carbs
Taro Leaves	37%	12%	51%
Cooked Frozen Carrots	6%	16%	78%

Macro Nutrients

	Taro Leaves	Cooked Frozen Carrots	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	1.8% 1.76g	1.9% 1.84g	97g per day for Men 19-50 years
Saturated Fat	1.12% 0.36g	1% 0.32g	32g per day for Men 19-50 years
Omega 3	14% 0.22g	7.43% 0.12g	1.6g per day for Men 19-50 years
Omega 6	3% 0.51g	4.6% 0.78g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	12.3% 16g	16% 21g	130g per day for Men 19-50 years
Sugars	9.9% 7.17g	15.2% 11g	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	1.04% 0.76g	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	% 0.97g	g per day for Men 19-50 years
Sucrose	NA	% 9.3g	g per day for Men 19-50 years
Fiber	23% 8.8g	23.5% 8.9g	38g per day for Men 19-50 years
Protein	21% 12g	2.8% 1.57g	56g per day for Men 19-50 years

Vitamins

	Taro Leaves	Cooked Frozen Carrots	Recommended Dietary Allowance
Vitamin A	63.8% 574μg	254% 2286μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	41.5% 0.5mg	6.76% 0.081mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	83.5% 1.1mg	7.7% 0.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	22.5% 3.6mg	7.03% 1.12mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4% 0.2mg	9.4% 0.47mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	26.7% 0.35mg	17.5% 0.23mg	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	75% 300μg	7.43% 29.7μg	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	138% 124mg	6.9% 6.2mg	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	32% 4.8mg	18% 2.73mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	215% 259μg	30.6% 36.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Taro Leaves	Cooked Frozen Carrots	Recommended Dietary Allowance
Calcium	25.5% 255mg	9.46% 95mg	1000mg per day for Men 19-50 years
Copper	71.4% 0.64mg	24.6% 0.22mg	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	67% 5.36mg	18% 1.43mg	8mg per day for Men 19-50 years
Magnesium	25.5% 107mg	7.08% 29.7mg	420mg per day for Men 19-50 years
Manganese	74% 1.7mg	19.6% 0.45mg	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	20.4% 143mg	12% 83.8mg	700mg per day for Men 19-50 years
Potassium	45.4% 1543mg	15.3% 519mg	3400mg per day for Men 19-50 years
Selenium	3.9% 2.14μg	2.95% 1.62μg	55μg per day for Men 19-50 years
Sodium	0.48% 7.14mg	10.6% 159mg	1500mg per day for Men 19-50 years
Zinc	8.87% 0.98mg	8.6% 0.95mg	11mg per day for Men 19-50 years
Water	5.5% 204g	6.6% 244g	3700g per day for Men 19-50 years

Taro Leaves VS Cooked Frozen Carrots Nutrients Per 100 Kcal

Discover which food has more nutrients per 100 calories - Taro Leaves or Cooked Frozen Carrots?

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

• 100 calories of Taro Leaves have 6.1 times more Vitamin B1, 10.9 times more Vitamin B2, 3.2 times more Vitamin B3, 1.5 times more Vitamin B6, 10.1 times more Vitamin B9, 19.9 times more Vitamin C, 1.8 times more Vitamin E and 7 times more Vitamin K than Cooked Frozen Carrots.
• While 100 kcal of Boiled and Drained Frozen Carrots contain 4 times more Vitamin A and 2.4 times more Vitamin B5 than Raw Taro Leaves.
• Both Raw Taro Leaves as well as Boiled and Drained Frozen Carrots have insufficient amounts of Vitamin B12 and Vitamin D in 100 calories.

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

• 100 calories of Taro Leaves have 2.7 times more Calcium, 2.9 times more Copper, 3.7 times more Iron, 3.6 times more Magnesium, 3.8 times more Manganese, 1.7 times more Phosphorus, 3 times more Potassium and 1.3 times more Selenium than Cooked Frozen Carrots.
• While 100 kcal of Boiled and Drained Frozen Carrots contain 22.3 times more Sodium than Raw Taro Leaves.
• Both Taro Leaves and Cooked Frozen Carrots contain similar levels of Zinc and Water per 100 calories.

Comparison of macro-nutrients per 100 calories:

• 100 calories of Taro Leaves have 1.9 times more Omega 3 and 7.6 times more Protein than Cooked Frozen Carrots.
• While 100 kcal of Boiled and Drained Frozen Carrots contain 1.5 times more Omega 6, 1.3 times more Carbohydrate and 1.5 times more Sugars than Raw Taro Leaves.
• Both Taro Leaves and Cooked Frozen Carrots offer comparable quantities of Energy and Fiber per 100 calories.