Comparing Nutrients in 14 ounces Cooked Shoots Taro with Salt VS Cooked Tahitian Taro with Salt

Macros Ratio

	Protein	Fat	Carbs
Cooked Shoots Taro with Salt	18%	4%	78%
Cooked Tahitian Taro with Salt	33%	12%	55%

Macro Nutrients

	Cooked Shoots Taro with Salt	Cooked Tahitian Taro with Salt	Recommended Dietary Allowance
Energy	1.9% 55.6kcal	6.02% 175kcal	2900kcal per day for Men 19-50 years
Fat	0.33% 0.32g	2.8% 2.7g	97g per day for Men 19-50 years
Saturated Fat	0.2% 0.064g	1.72% 0.55g	32g per day for Men 19-50 years
Omega 3	2.5% 0.04g	21% 0.34g	1.6g per day for Men 19-50 years
Omega 6	0.54% 0.091g	4.58% 0.78g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	9.74% 12.7g	21% 27g	130g per day for Men 19-50 years
Sugars	NA	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	NA	NA	38g per day for Men 19-50 years
Protein	5.17% 2.9g	29.5% 16.5g	56g per day for Men 19-50 years

Vitamins

	Cooked Shoots Taro with Salt	Cooked Tahitian Taro with Salt	Recommended Dietary Allowance
Vitamin A	1.32% 12μg	39% 349μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12.6% 0.15mg	14.6% 0.17mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16% 0.21mg	60.4% 0.79mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	20% 3.2mg	12% 1.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.03% 0.3mg	10% 0.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	34% 0.44mg	35.7% 0.46mg	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	2.98% 12μg	6.95% 27.8μg	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	83.3% 75mg	168% 151mg	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	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Shoots Taro with Salt	Cooked Tahitian Taro with Salt	Recommended Dietary Allowance
Calcium	5.56% 55.6mg	59% 591mg	1000mg per day for Men 19-50 years
Copper	41.5% 0.37mg	33.5% 0.3mg	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	20.3% 1.63mg	77.4% 6.2mg	8mg per day for Men 19-50 years
Magnesium	7.56% 31.8mg	48% 202mg	420mg per day for Men 19-50 years
Manganese	22.4% 0.52mg	29% 0.67mg	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	14.7% 103mg	38% 266mg	700mg per day for Men 19-50 years
Potassium	40% 1365mg	72.7% 2473mg	3400mg per day for Men 19-50 years
Selenium	7.2% 3.97μg	5.77% 3.18μg	55μg per day for Men 19-50 years
Sodium	63% 945mg	76.7% 1151mg	1500mg per day for Men 19-50 years
Zinc	19.5% 2.14mg	3.6% 0.4mg	11mg per day for Men 19-50 years
Water	10.2% 378g	9.27% 343g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Cooked Shoots Taro with Salt vs Cooked Tahitian Taro with Salt:

• Cooked Shoots Taro with Salt have 1.7 times more Vitamin B3 than Cooked Tahitian Taro with Salt.
• While Cooked Tahitian Taro with Salt contains 29.3 times more Vitamin A, 3.7 times more Vitamin B2, 1.7 times more Vitamin B5, 2.3 times more Vitamin B9 and 2 times more Vitamin C than Cooked Shoots Taro with Salt.
• Both Cooked Shoots Taro with Salt and Cooked Tahitian Taro with Salt have similar amounts of Vitamin B1 and Vitamin B6 per 14 oz.
• Both Cooked Shoots Taro with Salt as well as Cooked Tahitian Taro with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Cooked Shoots Taro with Salt vs Cooked Tahitian Taro with Salt:

• Cooked Shoots Taro with Salt have 1.2 times more Copper, 1.3 times more Selenium and 5.4 times more Zinc than Cooked Tahitian Taro with Salt.
• While Cooked Tahitian Taro with Salt contains 10.6 times more Calcium, 3.8 times more Iron, 6.4 times more Magnesium, 1.3 times more Manganese, 2.6 times more Phosphorus and 1.8 times more Potassium than Cooked Shoots Taro with Salt.
• Both Cooked Shoots Taro with Salt and Cooked Tahitian Taro with Salt have similar amounts of Sodium and Water per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Cooked Tahitian Taro with Salt contains 3.1 times more Energy, 8.5 times more Omega 3, 8.5 times more Omega 6, 2.1 times more Carbohydrate and 5.7 times more Protein than Cooked Shoots Taro with Salt.
• Both Cooked Shoots Taro with Salt as well as Cooked Tahitian Taro with Salt have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 14 oz.