Comparing Nutrients in 100 calories Cooked Taro Shoots VS Tahitian Taro

Weight per 100 calories

• Cooked Taro Shoots: 714g
• Tahitian Taro: 227g

Raw Tahitian Taro has 3.1 times more energy per unit of mass than Cooked Taro Shoots no Salt, which is low in comparison to other foods. Cooked Taro Shoots having very low energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Cooked Taro Shoots	18%	4%	78%
Tahitian Taro	23%	18%	59%

Macro Nutrients

	Cooked Taro Shoots	Tahitian Taro	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.59% 0.57g	2.27% 2.2g	97g per day for Men 19-50 years
Saturated Fat	0.36% 0.11g	1.4% 0.45g	32g per day for Men 19-50 years
Omega 3	4.46% 0.071g	17% 0.28g	1.6g per day for Men 19-50 years
Omega 6	0.97% 0.16g	3.73% 0.63g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	17.6% 23g	12% 15.7g	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	NA	NA	38g per day for Men 19-50 years
Protein	9.3% 5.2g	11.3% 6.34g	56g per day for Men 19-50 years

Vitamins

	Cooked Taro Shoots	Tahitian Taro	Recommended Dietary Allowance
Vitamin A	2.4% 21.4μg	25.8% 232μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	22.6% 0.27mg	11.7% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	29% 0.38mg	42.7% 0.55mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	36% 5.8mg	14% 2.26mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11% 0.54mg	5.64% 0.28mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	61.5% 0.8mg	20.3% 0.26mg	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	5.36% 21.4μg	5.1% 20.5μg	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	150% 135mg	242% 218mg	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

	Cooked Taro Shoots	Tahitian Taro	Recommended Dietary Allowance
Calcium	10% 100mg	29.3% 293mg	1000mg per day for Men 19-50 years
Copper	74.6% 0.67mg	18% 0.16mg	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	36.6% 2.93mg	37% 2.95mg	8mg per day for Men 19-50 years
Magnesium	13.6% 57mg	25.4% 107mg	420mg per day for Men 19-50 years
Manganese	40.4% 0.93mg	15.5% 0.36mg	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	26.5% 186mg	14.6% 102mg	700mg per day for Men 19-50 years
Potassium	72.3% 2457mg	40.5% 1377mg	3400mg per day for Men 19-50 years
Selenium	13% 7.14μg	2.9% 1.6μg	55μg per day for Men 19-50 years
Sodium	0.95% 14.3mg	7.58% 114mg	1500mg per day for Men 19-50 years
Zinc	35% 3.86mg	1.86% 0.2mg	11mg per day for Men 19-50 years
Water	18.4% 681g	5.4% 200g	3700g per day for Men 19-50 years

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

• Cooked Taro Shoots no Salt have 1.9 times more Vitamin B1, 2.6 times more Vitamin B3, 1.9 times more Vitamin B5 and 3 times more Vitamin B6 than Raw Tahitian Taro.
• While Raw Tahitian Taro contains 10.8 times more Vitamin A, 1.5 times more Vitamin B2 and 1.6 times more Vitamin C than Cooked Taro Shoots no Salt.
• Both Cooked Taro Shoots no Salt and Raw Tahitian Taro have similar amounts of Vitamin B9 per 100 kcal.
• Both Cooked Taro Shoots no Salt as well as Raw Tahitian Taro have insufficient amounts of Vitamin B12 and Vitamin D in 100 kcal.

Comparing minerals per 100 calories for Cooked Taro Shoots vs Tahitian Taro:

• Cooked Taro Shoots no Salt have 4.2 times more Copper, 2.6 times more Manganese, 1.8 times more Phosphorus, 1.8 times more Potassium, 4.5 times more Selenium, 18.9 times more Zinc and 3.4 times more Water than Raw Tahitian Taro.
• While Raw Tahitian Taro contains 2.9 times more Calcium, 1.9 times more Magnesium and 8 times more Sodium than Cooked Taro Shoots no Salt.
• Both Cooked Taro Shoots no Salt and Raw Tahitian Taro have similar amounts of Iron per 100 kcal.

Comparison of macro-nutrients per 100 calories:

• Cooked Taro Shoots no Salt have 1.5 times more Carbohydrate than Raw Tahitian Taro.
• While Raw Tahitian Taro contains 3.9 times more Fat, 3.9 times more Saturated Fat, 3.9 times more Omega 3 and 3.9 times more Omega 6 than Cooked Taro Shoots no Salt.
• Both Cooked Taro Shoots no Salt and Raw Tahitian Taro have similar amounts of Energy and Protein per 100 kcal.
• Both Cooked Taro Shoots no Salt as well as Raw Tahitian Taro have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 kcal.