Comparing Nutrients in 14 ounces Taro Leaves VS Frozen Carrots

Macros Ratio

	Protein	Fat	Carbs
Taro Leaves	37%	12%	51%
Frozen Carrots	8%	11%	81%

Macro Nutrients

	Taro Leaves	Frozen Carrots	Recommended Dietary Allowance
Energy	5.75% 167kcal	4.93% 143kcal	2900kcal per day for Men 19-50 years
Fat	3.03% 2.94g	1.9% 1.83g	97g per day for Men 19-50 years
Saturated Fat	1.87% 0.6g	0.58% 0.19g	32g per day for Men 19-50 years
Omega 3	23% 0.37g	4.2% 0.067g	1.6g per day for Men 19-50 years
Omega 6	5% 0.85g	5.77% 0.98g	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	24% 31.4g	130g per day for Men 19-50 years
Sugars	16.5% 12g	26% 19g	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	1.7% 1.23g	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	% 16g	g per day for Men 19-50 years
Fiber	38.6% 14.7g	34.5% 13g	38g per day for Men 19-50 years
Protein	35.3% 19.8g	5.53% 3.1g	56g per day for Men 19-50 years

Vitamins

	Taro Leaves	Frozen Carrots	Recommended Dietary Allowance
Vitamin A	106% 957μg	313% 2818μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	69% 0.83mg	14.6% 0.17mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	139% 1.8mg	11.3% 0.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	37.5% 6mg	11.5% 1.84mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.67% 0.33mg	15% 0.74mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	44.6% 0.58mg	29% 0.38mg	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	9.92% 39.7μg	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	229% 206mg	11% 9.92mg	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	15% 2.26mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	359% 431μg	58.2% 70μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Taro Leaves	Frozen Carrots	Recommended Dietary Allowance
Calcium	42.5% 425mg	14.3% 143mg	1000mg per day for Men 19-50 years
Copper	119% 1.07mg	32.6% 0.29mg	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	112% 8.93mg	22% 1.75mg	8mg per day for Men 19-50 years
Magnesium	42.5% 179mg	11.3% 47.6mg	420mg per day for Men 19-50 years
Manganese	123% 2.83mg	29.5% 0.68mg	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	18.7% 131mg	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	18% 270mg	1500mg per day for Men 19-50 years
Zinc	14.8% 1.63mg	12% 1.3mg	11mg per day for Men 19-50 years
Water	9.2% 340g	9.66% 357g	3700g per day for Men 19-50 years

Nutrient Comparison: Taro Leaves VS Frozen Carrots per 14 oz

Compare the macro and micronutrient content in 14 oz of Taro Leaves versus 14 oz of Frozen Carrots to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 14 ounces of Taro Leaves have 4.8 times more Vitamin B1, 12.3 times more Vitamin B2, 3.3 times more Vitamin B3, 1.5 times more Vitamin B6, 12.6 times more Vitamin B9, 20.8 times more Vitamin C, 3.5 times more Vitamin E and 6.2 times more Vitamin K than Frozen Carrots.
• While 14 oz of Frozen Carrots, Unprepared contain 2.9 times more Vitamin A and 2.2 times more Vitamin B5 than Raw Taro Leaves.
• 14 ounces of Taro Leaves have insufficient amounts of Vitamin B5
• Both Raw Taro Leaves as well as Frozen Carrots, Unprepared have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.

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

• 14 ounces of Taro Leaves have 3 times more Calcium, 3.6 times more Copper, 5.1 times more Iron, 3.8 times more Magnesium, 4.2 times more Manganese, 1.8 times more Phosphorus, 2.8 times more Potassium and 1.2 times more Zinc than Frozen Carrots.
• While 14 oz of Frozen Carrots, Unprepared contain 22.7 times more Sodium than Raw Taro Leaves.
• Both Taro Leaves and Frozen Carrots contain similar levels of Water per 14 ounces.
• Both Raw Taro Leaves as well as Frozen Carrots, Unprepared lack sufficient amounts of Selenium in 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Taro Leaves have 5.5 times more Omega 3 and 6.4 times more Protein than Frozen Carrots.
• While 14 oz of Frozen Carrots, Unprepared contain 1.6 times more Sugars than Raw Taro Leaves.
• Both Taro Leaves and Frozen Carrots offer comparable quantities of Carbohydrate and Fiber per 14 ounces.
• 14 ounces of Frozen Carrots provide inadequate amounts of Omega 3 and Protein
• Both Raw Taro Leaves as well as Frozen Carrots, Unprepared provide inadequate amounts of Energy and Omega 6 in 14 ounces.