Comparing Nutrients in 14 ounces Cooked Taro VS Taro Leaves

Macros Ratio

	Protein	Fat	Carbs
Cooked Taro	1%	1%	98%
Taro Leaves	37%	12%	51%

Macro Nutrients

	Cooked Taro	Taro Leaves	Recommended Dietary Allowance
Energy	19.4% 564kcal	5.75% 167kcal	2900kcal per day for Men 19-50 years
Fat	0.45% 0.44g	3.03% 2.94g	97g per day for Men 19-50 years
Saturated Fat	0.29% 0.091g	1.87% 0.6g	32g per day for Men 19-50 years
Omega 3	3.47% 0.056g	23% 0.37g	1.6g per day for Men 19-50 years
Omega 6	0.75% 0.13g	5% 0.85g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	106% 137g	20.5% 26.6g	130g per day for Men 19-50 years
Sugars	2.7% 1.94g	16.5% 12g	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	38.6% 14.7g	38g per day for Men 19-50 years
Protein	3.7% 2.06g	35.3% 19.8g	56g per day for Men 19-50 years

Vitamins

	Cooked Taro	Taro Leaves	Recommended Dietary Allowance
Vitamin A	1.76% 16μg	106% 957μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	35.4% 0.42mg	69% 0.83mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.55% 0.11mg	139% 1.8mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12.7% 2.02mg	37.5% 6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	26.7% 1.33mg	6.67% 0.33mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	101% 1.3mg	44.6% 0.58mg	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	125% 500μg	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	229% 206mg	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	53.4% 8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.97% 4.76μg	359% 431μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Taro	Taro Leaves	Recommended Dietary Allowance
Calcium	7.14% 71.4mg	42.5% 425mg	1000mg per day for Men 19-50 years
Copper	88.6% 0.8mg	119% 1.07mg	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	112% 8.93mg	8mg per day for Men 19-50 years
Magnesium	28.3% 119mg	42.5% 179mg	420mg per day for Men 19-50 years
Manganese	77.5% 1.8mg	123% 2.83mg	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	34% 238mg	700mg per day for Men 19-50 years
Potassium	56.5% 1921mg	75.6% 2572mg	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	0.79% 12mg	1500mg per day for Men 19-50 years
Zinc	9.74% 1.07mg	14.8% 1.63mg	11mg per day for Men 19-50 years
Water	6.84% 253g	9.2% 340g	3700g per day for Men 19-50 years

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

• Cooked Taro no Salt has 4 times more Vitamin B5, 2.3 times more Vitamin B6 and 1.5 times more Vitamin E than Raw Taro Leaves.
• While Raw Taro Leaves contain 60.3 times more Vitamin A, 2 times more Vitamin B1, 16.3 times more Vitamin B2, 3 times more Vitamin B3, 6.6 times more Vitamin B9, 10.4 times more Vitamin C and 90.5 times more Vitamin K than Cooked Taro no Salt.
• Both Cooked Taro no Salt as well as Raw Taro Leaves have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

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

• Cooked Taro no Salt has 1.3 times more Phosphorus and 5 times more Sodium than Raw Taro Leaves.
• While Raw Taro Leaves contain 5.9 times more Calcium, 1.3 times more Copper, 3.1 times more Iron, 1.5 times more Magnesium, 1.6 times more Manganese, 1.3 times more Potassium, 1.5 times more Zinc and 1.3 times more Water than Cooked Taro no Salt.
• Both Cooked Taro no Salt and Raw Taro Leaves have similar amounts of Selenium per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Cooked Taro no Salt has 3.4 times more Energy, 5.2 times more Carbohydrate and 1.4 times more Fiber than Raw Taro Leaves.
• While Raw Taro Leaves contain 6.6 times more Omega 3, 6.7 times more Omega 6, 6.1 times more Sugars and 9.6 times more Protein than Cooked Taro no Salt.
• Both Cooked Taro no Salt as well as Raw Taro Leaves have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 14 oz.