Comparing Nutrients in 14 ounces Taro VS Cooked Taro

Macros Ratio

	Protein	Fat	Carbs
Taro	5%	2%	93%
Cooked Taro	1%	1%	98%

Macro Nutrients

	Taro	Cooked Taro	Recommended Dietary Allowance
Energy	15.3% 445kcal	19.4% 564kcal	2900kcal per day for Men 19-50 years
Fat	0.82% 0.79g	0.45% 0.44g	97g per day for Men 19-50 years
Saturated Fat	0.51% 0.16g	0.29% 0.091g	32g per day for Men 19-50 years
Omega 3	6.2% 0.099g	3.47% 0.056g	1.6g per day for Men 19-50 years
Omega 6	1.35% 0.23g	0.75% 0.13g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	80.8% 105g	106% 137g	130g per day for Men 19-50 years
Sugars	2.2% 1.6g	2.7% 1.94g	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	43% 16.3g	53.3% 20.2g	38g per day for Men 19-50 years
Protein	10.6% 5.95g	3.7% 2.06g	56g per day for Men 19-50 years

Vitamins

	Taro	Cooked Taro	Recommended Dietary Allowance
Vitamin A	1.76% 16μg	1.76% 16μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	31.4% 0.38mg	35.4% 0.42mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.63% 0.099mg	8.55% 0.11mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15% 2.4mg	12.7% 2.02mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	24% 1.2mg	26.7% 1.33mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	86.4% 1.12mg	101% 1.3mg	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	22% 87.3μg	19% 75.4μg	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	20% 18mg	22% 20mg	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	63% 9.45mg	77.5% 11.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.3% 3.97μg	3.97% 4.76μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Taro	Cooked Taro	Recommended Dietary Allowance
Calcium	17% 171mg	7.14% 71.4mg	1000mg per day for Men 19-50 years
Copper	76% 0.68mg	88.6% 0.8mg	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	27.3% 2.2mg	35.7% 2.86mg	8mg per day for Men 19-50 years
Magnesium	31% 131mg	28.3% 119mg	420mg per day for Men 19-50 years
Manganese	66% 1.52mg	77.5% 1.8mg	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	47.6% 333mg	43% 302mg	700mg per day for Men 19-50 years
Potassium	69% 2346mg	56.5% 1921mg	3400mg per day for Men 19-50 years
Selenium	5.05% 2.78μg	6.5% 3.57μg	55μg per day for Men 19-50 years
Sodium	2.9% 43.7mg	3.97% 59.5mg	1500mg per day for Men 19-50 years
Zinc	8.3% 0.91mg	9.74% 1.07mg	11mg per day for Men 19-50 years
Water	7.58% 280g	6.84% 253g	3700g per day for Men 19-50 years

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

Both Raw Taro and Cooked Taro no Salt have similar amounts of vitamins per 14 oz
• Both Raw Taro and Cooked Taro no Salt have similar amounts of Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5, Vitamin B6, Vitamin B9, Vitamin C, Vitamin E and Vitamin K per 14 oz.
• Both Raw Taro as well as Cooked Taro no Salt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Taro vs Cooked Taro:

• Raw Taro has 2.4 times more Calcium and 1.2 times more Potassium than Cooked Taro no Salt.
• While Cooked Taro no Salt contains 1.3 times more Iron, 1.3 times more Selenium and 1.4 times more Sodium than Raw Taro.
• Both Raw Taro and Cooked Taro no Salt have similar amounts of Copper, Magnesium, Manganese, Phosphorus, Zinc and Water per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Raw Taro has 1.8 times more Omega 3 and 2.9 times more Protein than Cooked Taro no Salt.
• While Cooked Taro no Salt contains 1.3 times more Energy and 1.3 times more Carbohydrate than Raw Taro.
• Both Raw Taro and Cooked Taro no Salt have similar amounts of Fiber per 14 oz.
• Both Raw Taro as well as Cooked Taro no Salt have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 14 oz.