Comparing Nutrients in 14 ounces Taro Leaves VS Taro Shoots

Macros Ratio

	Protein	Fat	Carbs
Taro Leaves	37%	12%	51%
Taro Shoots	27%	6%	67%

Macro Nutrients

	Taro Leaves	Taro Shoots	Recommended Dietary Allowance
Energy	5.75% 167kcal	1.5% 43.7kcal	2900kcal per day for Men 19-50 years
Fat	3.03% 2.94g	0.37% 0.36g	97g per day for Men 19-50 years
Saturated Fat	1.87% 0.6g	0.22% 0.071g	32g per day for Men 19-50 years
Omega 3	23% 0.37g	2.73% 0.044g	1.6g per day for Men 19-50 years
Omega 6	5% 0.85g	0.61% 0.1g	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	7.1% 9.2g	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	NA	38g per day for Men 19-50 years
Protein	35.3% 19.8g	6.52% 3.65g	56g per day for Men 19-50 years

Vitamins

	Taro Leaves	Taro Shoots	Recommended Dietary Allowance
Vitamin A	106% 957μg	1.32% 12μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	69% 0.83mg	13.2% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	139% 1.8mg	15.3% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	37.5% 6mg	20% 3.18mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.67% 0.33mg	5.95% 0.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	44.6% 0.58mg	34% 0.44mg	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	2.98% 12μg	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	93% 83.3mg	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	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	Taro Shoots	Recommended Dietary Allowance
Calcium	42.5% 425mg	4.76% 47.6mg	1000mg per day for Men 19-50 years
Copper	119% 1.07mg	39% 0.35mg	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	29.8% 2.4mg	8mg per day for Men 19-50 years
Magnesium	42.5% 179mg	7.56% 31.8mg	420mg per day for Men 19-50 years
Manganese	123% 2.83mg	21% 0.48mg	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	16% 111mg	700mg per day for Men 19-50 years
Potassium	75.6% 2572mg	38.8% 1318mg	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	0.26% 3.97mg	1500mg per day for Men 19-50 years
Zinc	14.8% 1.63mg	18.4% 2.02mg	11mg per day for Men 19-50 years
Water	9.2% 340g	10.3% 380g	3700g per day for Men 19-50 years

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

• Raw Taro Leaves have 80.3 times more Vitamin A, 5.2 times more Vitamin B1, 9.1 times more Vitamin B2, 1.9 times more Vitamin B3, 1.3 times more Vitamin B6, 42 times more Vitamin B9 and 2.5 times more Vitamin C than Raw Taro Shoots.
• Both Raw Taro Leaves and Raw Taro Shoots have similar amounts of Vitamin B5 per 14 oz.
• Both Raw Taro Leaves as well as Raw Taro Shoots have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

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

• Raw Taro Leaves have 8.9 times more Calcium, 3.1 times more Copper, 3.8 times more Iron, 5.6 times more Magnesium, 5.9 times more Manganese, 2.1 times more Phosphorus and 2 times more Potassium than Raw Taro Shoots.
• Both Raw Taro Leaves and Raw Taro Shoots have similar amounts of Selenium, Zinc and Water per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Raw Taro Leaves have 3.8 times more Energy, 8.5 times more Omega 3, 8.2 times more Omega 6, 2.9 times more Carbohydrate and 5.4 times more Protein than Raw Taro Shoots.
• Both Raw Taro Leaves as well as Raw Taro Shoots have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 14 oz.