Comparing Nutrients in 14 ounces Taro Leaves VS Boiled Carrots

Macros Ratio

	Protein	Fat	Carbs
Taro Leaves	37%	12%	51%
Boiled Carrots	8%	4%	88%

Macro Nutrients

	Taro Leaves	Boiled Carrots	Recommended Dietary Allowance
Energy	5.75% 167kcal	4.8% 139kcal	2900kcal per day for Men 19-50 years
Fat	3.03% 2.94g	0.74% 0.71g	97g per day for Men 19-50 years
Saturated Fat	1.87% 0.6g	0.37% 0.12g	32g per day for Men 19-50 years
Omega 3	23% 0.37g	0.25% 0.004g	1.6g per day for Men 19-50 years
Omega 6	5% 0.85g	2.03% 0.35g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	20.5% 26.6g	25% 32.6g	130g per day for Men 19-50 years
Sugars	16.5% 12g	19% 13.7g	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	1.97% 1.43g	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	% 1.6g	g per day for Men 19-50 years
Sucrose	NA	% 10.7g	g per day for Men 19-50 years
Fiber	38.6% 14.7g	31.3% 12g	38g per day for Men 19-50 years
Protein	35.3% 19.8g	5.4% 3g	56g per day for Men 19-50 years

Vitamins

	Taro Leaves	Boiled Carrots	Recommended Dietary Allowance
Vitamin A	106% 957μg	376% 3382μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	69% 0.83mg	22% 0.26mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	139% 1.8mg	13.4% 0.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	37.5% 6mg	16% 2.56mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.67% 0.33mg	18.4% 0.92mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	44.6% 0.58mg	46.7% 0.61mg	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	125% 500μg	14% 55.6μg	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	229% 206mg	16% 14.3mg	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	53.4% 8mg	27.3% 4.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	359% 431μg	45.3% 54.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Taro Leaves	Boiled Carrots	Recommended Dietary Allowance
Calcium	42.5% 425mg	12% 119mg	1000mg per day for Men 19-50 years
Copper	119% 1.07mg	7.5% 0.067mg	0.9mg per day for Men 19-50 years
Fluoride	NA	4.7% 189μg	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	112% 8.93mg	17% 1.35mg	8mg per day for Men 19-50 years
Magnesium	42.5% 179mg	9.45% 39.7mg	420mg per day for Men 19-50 years
Manganese	123% 2.83mg	26.7% 0.62mg	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	34% 238mg	17% 119mg	700mg per day for Men 19-50 years
Potassium	75.6% 2572mg	27.4% 933mg	3400mg per day for Men 19-50 years
Selenium	6.5% 3.57μg	5.05% 2.78μg	55μg per day for Men 19-50 years
Sodium	0.79% 12mg	15.3% 230mg	1500mg per day for Men 19-50 years
Zinc	14.8% 1.63mg	7.2% 0.79mg	11mg per day for Men 19-50 years
Water	9.2% 340g	9.67% 358g	3700g per day for Men 19-50 years

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

• Raw Taro Leaves have 3.2 times more Vitamin B1, 10.4 times more Vitamin B2, 2.3 times more Vitamin B3, 9 times more Vitamin B9, 14.4 times more Vitamin C, 2 times more Vitamin E and 7.9 times more Vitamin K than Boiled and Drained Carrots.
• While Boiled and Drained Carrots contain 3.5 times more Vitamin A and 2.8 times more Vitamin B5 than Raw Taro Leaves.
• Both Raw Taro Leaves and Boiled and Drained Carrots have similar amounts of Vitamin B6 per 14 oz.
• Both Raw Taro Leaves as well as Boiled and Drained Carrots have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Taro Leaves vs Boiled Carrots:

• Raw Taro Leaves have 3.6 times more Calcium, 15.9 times more Copper, 6.6 times more Iron, 4.5 times more Magnesium, 4.6 times more Manganese, 2 times more Phosphorus, 2.8 times more Potassium, 1.3 times more Selenium and 2.1 times more Zinc than Boiled and Drained Carrots.
• While Boiled and Drained Carrots contain 19.3 times more Sodium than Raw Taro Leaves.
• Both Raw Taro Leaves and Boiled and Drained Carrots have similar amounts of Water per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Raw Taro Leaves have 93 times more Omega 3, 2.5 times more Omega 6, 1.2 times more Fiber and 6.6 times more Protein than Boiled and Drained Carrots.
• Both Raw Taro Leaves and Boiled and Drained Carrots have similar amounts of Energy, Carbohydrate and Sugars per 14 oz.
• Both Raw Taro Leaves as well as Boiled and Drained Carrots have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 14 oz.