Comparing Nutrients in 1 kilogram Cooked Taro VS Taro Leaves

Macros Ratio

	Protein	Fat	Carbs
Cooked Taro	1%	1%	98%
Taro Leaves	37%	12%	51%

Macro Nutrients

	Cooked Taro	Taro Leaves	Recommended Dietary Allowance
Energy	49% 1420kcal	14.5% 420kcal	2900kcal per day for Men 19-50 years
Fat	1.13% 1.1g	7.63% 7.4g	97g per day for Men 19-50 years
Saturated Fat	0.72% 0.23g	4.7% 1.5g	32g per day for Men 19-50 years
Omega 3	8.75% 0.14g	58% 0.93g	1.6g per day for Men 19-50 years
Omega 6	1.9% 0.32g	12.6% 2.14g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	266% 346g	51.5% 67g	130g per day for Men 19-50 years
Sugars	6.76% 4.9g	41.5% 30g	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	134% 51g	97% 37g	38g per day for Men 19-50 years
Protein	9.3% 5.2g	89% 49.8g	56g per day for Men 19-50 years

Vitamins

	Cooked Taro	Taro Leaves	Recommended Dietary Allowance
Vitamin A	4.44% 40μg	268% 2410μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	89% 1.07mg	174% 2.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	21.5% 0.28mg	351% 4.56mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	32% 5.1mg	95% 15mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	67% 3.36mg	16.8% 0.84mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	255% 3.3mg	112% 1.46mg	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	47.5% 190μg	315% 1260μg	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	55.6% 50mg	578% 520mg	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	195% 29.3mg	135% 20mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	10% 12μg	905% 1086μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Taro	Taro Leaves	Recommended Dietary Allowance
Calcium	18% 180mg	107% 1070mg	1000mg per day for Men 19-50 years
Copper	223% 2mg	300% 2.7mg	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	90% 7.2mg	281% 22.5mg	8mg per day for Men 19-50 years
Magnesium	71.4% 300mg	107% 450mg	420mg per day for Men 19-50 years
Manganese	195% 4.5mg	310% 7.14mg	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	109% 760mg	85.7% 600mg	700mg per day for Men 19-50 years
Potassium	142% 4840mg	191% 6480mg	3400mg per day for Men 19-50 years
Selenium	16.4% 9μg	16.4% 9μg	55μg per day for Men 19-50 years
Sodium	10% 150mg	2% 30mg	1500mg per day for Men 19-50 years
Zinc	24.5% 2.7mg	37.3% 4.1mg	11mg per day for Men 19-50 years
Water	17.2% 638g	23% 857g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Cooked Taro vs Taro Leaves:

• Cooked Taro no Salt has 4 times more Vitamin B5, 2.3 times more Vitamin B6 and 1.5 times more Vitamin E than Raw Taro Leaves.
• While Raw Taro Leaves contain 60.3 times more Vitamin A, 2 times more Vitamin B1, 16.3 times more Vitamin B2, 3 times more Vitamin B3, 6.6 times more Vitamin B9, 10.4 times more Vitamin C and 90.5 times more Vitamin K than Cooked Taro no Salt.
• Both Cooked Taro no Salt as well as Raw Taro Leaves have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Cooked Taro vs Taro Leaves:

• Cooked Taro no Salt has 1.3 times more Phosphorus and 5 times more Sodium than Raw Taro Leaves.
• While Raw Taro Leaves contain 5.9 times more Calcium, 1.3 times more Copper, 3.1 times more Iron, 1.5 times more Magnesium, 1.6 times more Manganese, 1.3 times more Potassium, 1.5 times more Zinc and 1.3 times more Water than Cooked Taro no Salt.
• Both Cooked Taro no Salt and Raw Taro Leaves have similar amounts of Selenium per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Cooked Taro no Salt has 3.4 times more Energy, 5.2 times more Carbohydrate and 1.4 times more Fiber than Raw Taro Leaves.
• While Raw Taro Leaves contain 6.6 times more Omega 3, 6.7 times more Omega 6, 6.1 times more Sugars and 9.6 times more Protein than Cooked Taro no Salt.
• Both Cooked Taro no Salt as well as Raw Taro Leaves have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 1 kg.