Comparing Nutrients in 14 ounces Cooked Taro VS Steamed Taro Leaves

Macros Ratio

	Protein	Fat	Carbs
Cooked Taro	1%	1%	98%
Steamed Taro Leaves	35%	12%	53%

Macro Nutrients

	Cooked Taro	Steamed Taro Leaves	Recommended Dietary Allowance
Energy	19.4% 564kcal	3.3% 95kcal	2900kcal per day for Men 19-50 years
Fat	0.45% 0.44g	1.68% 1.63g	97g per day for Men 19-50 years
Saturated Fat	0.29% 0.091g	1.03% 0.33g	32g per day for Men 19-50 years
Omega 3	3.47% 0.056g	12.7% 0.2g	1.6g per day for Men 19-50 years
Omega 6	0.75% 0.13g	2.73% 0.46g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	106% 137g	12.3% 16g	130g per day for Men 19-50 years
Sugars	2.7% 1.94g	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	53.3% 20.2g	21% 7.94g	38g per day for Men 19-50 years
Protein	3.7% 2.06g	19.3% 10.8g	56g per day for Men 19-50 years

Vitamins

	Cooked Taro	Steamed Taro Leaves	Recommended Dietary Allowance
Vitamin A	1.76% 16μg	93% 841μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	35.4% 0.42mg	46% 0.55mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.55% 0.11mg	116% 1.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12.7% 2.02mg	31.4% 5.03mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	26.7% 1.33mg	3.5% 0.17mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	101% 1.3mg	22% 0.29mg	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	19% 75.4μg	47.6% 191μg	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	22% 20mg	157% 141mg	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	77.5% 11.6mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.97% 4.76μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Taro	Steamed Taro Leaves	Recommended Dietary Allowance
Calcium	7.14% 71.4mg	34% 341mg	1000mg per day for Men 19-50 years
Copper	88.6% 0.8mg	61.7% 0.56mg	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	35.7% 2.86mg	58.5% 4.7mg	8mg per day for Men 19-50 years
Magnesium	28.3% 119mg	19% 79.4mg	420mg per day for Men 19-50 years
Manganese	77.5% 1.8mg	64% 1.47mg	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	43% 302mg	15.3% 107mg	700mg per day for Men 19-50 years
Potassium	56.5% 1921mg	53.7% 1826mg	3400mg per day for Men 19-50 years
Selenium	6.5% 3.57μg	6.5% 3.57μg	55μg per day for Men 19-50 years
Sodium	3.97% 59.5mg	0.53% 7.94mg	1500mg per day for Men 19-50 years
Zinc	9.74% 1.07mg	7.58% 0.83mg	11mg per day for Men 19-50 years
Water	6.84% 253g	9.9% 366g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Cooked Taro vs Steamed Taro Leaves:

• Cooked Taro no Salt has 7.6 times more Vitamin B5 and 4.6 times more Vitamin B6 than Steamed Taro Leaves.
• While Steamed Taro Leaves contain 53 times more Vitamin A, 1.3 times more Vitamin B1, 13.6 times more Vitamin B2, 2.5 times more Vitamin B3, 2.5 times more Vitamin B9 and 7.1 times more Vitamin C than Cooked Taro no Salt.
• Both Cooked Taro no Salt as well as Steamed Taro Leaves have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Cooked Taro vs Steamed Taro Leaves:

• Cooked Taro no Salt has 1.4 times more Copper, 1.5 times more Magnesium, 1.2 times more Manganese, 2.8 times more Phosphorus, 7.5 times more Sodium and 1.3 times more Zinc than Steamed Taro Leaves.
• While Steamed Taro Leaves contain 4.8 times more Calcium, 1.6 times more Iron and 1.4 times more Water than Cooked Taro no Salt.
• Both Cooked Taro no Salt and Steamed Taro Leaves have similar amounts of Potassium and Selenium per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Cooked Taro no Salt has 5.9 times more Energy, 8.6 times more Carbohydrate and 2.6 times more Fiber than Steamed Taro Leaves.
• While Steamed Taro Leaves contain 3.6 times more Omega 3 and 5.2 times more Protein than Cooked Taro no Salt.
• Both Cooked Taro no Salt as well as Steamed Taro Leaves have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 14 oz.