Comparing Nutrients in 14 ounces Cooked Taro Shoots VS Tahitian Taro

Macros Ratio

	Protein	Fat	Carbs
Cooked Taro Shoots	18%	4%	78%
Tahitian Taro	23%	18%	59%

Macro Nutrients

	Cooked Taro Shoots	Tahitian Taro	Recommended Dietary Allowance
Energy	1.9% 55.6kcal	6.02% 175kcal	2900kcal per day for Men 19-50 years
Fat	0.33% 0.32g	3.97% 3.85g	97g per day for Men 19-50 years
Saturated Fat	0.2% 0.064g	2.44% 0.78g	32g per day for Men 19-50 years
Omega 3	2.5% 0.04g	30% 0.48g	1.6g per day for Men 19-50 years
Omega 6	0.54% 0.091g	6.5% 1.1g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	9.77% 12.7g	21% 27.4g	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	19.8% 11g	56g per day for Men 19-50 years

Vitamins

	Cooked Taro Shoots	Tahitian Taro	Recommended Dietary Allowance
Vitamin A	1.32% 12μg	45% 405μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12.6% 0.15mg	20.5% 0.25mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16% 0.21mg	74.5% 0.97mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	20% 3.2mg	24.7% 3.95mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.03% 0.3mg	9.84% 0.49mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	34% 0.44mg	35.4% 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	8.93% 35.7μg	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	83.3% 75mg	423% 381mg	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 Taro Shoots	Tahitian Taro	Recommended Dietary Allowance
Calcium	5.56% 55.6mg	51% 512mg	1000mg per day for Men 19-50 years
Copper	41.5% 0.37mg	31.3% 0.28mg	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	64.5% 5.16mg	8mg per day for Men 19-50 years
Magnesium	7.56% 31.8mg	44.4% 187mg	420mg per day for Men 19-50 years
Manganese	22.4% 0.52mg	27% 0.62mg	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	25.5% 179mg	700mg per day for Men 19-50 years
Potassium	40% 1365mg	70.7% 2405mg	3400mg per day for Men 19-50 years
Selenium	7.2% 3.97μg	5.05% 2.78μg	55μg per day for Men 19-50 years
Sodium	0.53% 7.94mg	13.2% 198mg	1500mg per day for Men 19-50 years
Zinc	19.5% 2.14mg	3.25% 0.36mg	11mg per day for Men 19-50 years
Water	10.2% 378g	9.44% 349g	3700g per day for Men 19-50 years

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

• Raw Tahitian Taro contains 34 times more Vitamin A, 1.6 times more Vitamin B1, 4.6 times more Vitamin B2, 1.6 times more Vitamin B5, 3 times more Vitamin B9 and 5.1 times more Vitamin C than Cooked Taro Shoots no Salt.
• Both Cooked Taro Shoots no Salt and Raw Tahitian Taro have similar amounts of Vitamin B3 and Vitamin B6 per 14 oz.
• Both Cooked Taro Shoots no Salt as well as Raw Tahitian Taro have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

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

• Cooked Taro Shoots no Salt have 1.3 times more Copper, 1.4 times more Selenium and 6 times more Zinc than Raw Tahitian Taro.
• While Raw Tahitian Taro contains 9.2 times more Calcium, 3.2 times more Iron, 5.9 times more Magnesium, 1.7 times more Phosphorus, 1.8 times more Potassium and 25 times more Sodium than Cooked Taro Shoots no Salt.
• Both Cooked Taro Shoots no Salt and Raw Tahitian Taro have similar amounts of Manganese and Water per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Raw Tahitian Taro contains 3.1 times more Energy, 12.1 times more Fat, 12.1 times more Omega 3, 12.1 times more Omega 6, 2.2 times more Carbohydrate and 3.8 times more Protein than Cooked Taro Shoots no Salt.
• Both Cooked Taro Shoots no Salt as well as Raw Tahitian Taro have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.