Comparing Nutrients in 14 ounces Taro Leaves VS Steamed Taro Leaves

Macros Ratio

	Protein	Fat	Carbs
Taro Leaves	37%	12%	51%
Steamed Taro Leaves	35%	12%	53%

Macro Nutrients

	Taro Leaves	Steamed Taro Leaves	Recommended Dietary Allowance
Energy	5.75% 167kcal	3.3% 95kcal	2900kcal per day for Men 19-50 years
Fat	3.03% 2.94g	1.68% 1.63g	97g per day for Men 19-50 years
Saturated Fat	1.87% 0.6g	1.03% 0.33g	32g per day for Men 19-50 years
Omega 3	23% 0.37g	12.7% 0.2g	1.6g per day for Men 19-50 years
Omega 6	5% 0.85g	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	20.5% 26.6g	12.3% 16g	130g per day for Men 19-50 years
Sugars	16.5% 12g	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	38.6% 14.7g	21% 7.94g	38g per day for Men 19-50 years
Protein	35.3% 19.8g	19.3% 10.8g	56g per day for Men 19-50 years

Vitamins

	Taro Leaves	Steamed Taro Leaves	Recommended Dietary Allowance
Vitamin A	106% 957μg	93% 841μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	69% 0.83mg	46% 0.55mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	139% 1.8mg	116% 1.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	37.5% 6mg	31.4% 5.03mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.67% 0.33mg	3.5% 0.17mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	44.6% 0.58mg	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	125% 500μg	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	229% 206mg	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	53.4% 8mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	359% 431μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Taro Leaves	Steamed Taro Leaves	Recommended Dietary Allowance
Calcium	42.5% 425mg	34% 341mg	1000mg per day for Men 19-50 years
Copper	119% 1.07mg	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	112% 8.93mg	58.5% 4.7mg	8mg per day for Men 19-50 years
Magnesium	42.5% 179mg	19% 79.4mg	420mg per day for Men 19-50 years
Manganese	123% 2.83mg	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	34% 238mg	15.3% 107mg	700mg per day for Men 19-50 years
Potassium	75.6% 2572mg	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	0.79% 12mg	0.53% 7.94mg	1500mg per day for Men 19-50 years
Zinc	14.8% 1.63mg	7.58% 0.83mg	11mg per day for Men 19-50 years
Water	9.2% 340g	9.9% 366g	3700g per day for Men 19-50 years

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

• Raw Taro Leaves have 1.5 times more Vitamin B1, 1.9 times more Vitamin B5, 2 times more Vitamin B6, 2.6 times more Vitamin B9 and 1.5 times more Vitamin C than Steamed Taro Leaves.
• Both Raw Taro Leaves and Steamed Taro Leaves have similar amounts of Vitamin A, Vitamin B2 and Vitamin B3 per 14 oz.
• Both Raw Taro Leaves as well as Steamed Taro Leaves have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

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

• Raw Taro Leaves have 1.2 times more Calcium, 1.9 times more Copper, 1.9 times more Iron, 2.3 times more Magnesium, 1.9 times more Manganese, 2.2 times more Phosphorus, 1.4 times more Potassium and 2 times more Zinc than Steamed Taro Leaves.
• Both Raw Taro Leaves and Steamed Taro Leaves have similar amounts of Selenium and Water per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Raw Taro Leaves have 1.8 times more Energy, 1.8 times more Omega 3, 1.8 times more Omega 6, 1.7 times more Carbohydrate, 1.9 times more Fiber and 1.8 times more Protein than Steamed Taro Leaves.
• Both Raw Taro Leaves as well as Steamed Taro Leaves have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 14 oz.