Comparing Nutrients in 1 kilogram Steamed Taro Leaves with Salt VS Cooked Tahitian Taro with Salt

Macros Ratio

	Protein	Fat	Carbs
Steamed Taro Leaves with Salt	36%	12%	52%
Cooked Tahitian Taro with Salt	33%	12%	55%

Macro Nutrients

	Steamed Taro Leaves with Salt	Cooked Tahitian Taro with Salt	Recommended Dietary Allowance
Energy	8.28% 240kcal	15% 440kcal	2900kcal per day for Men 19-50 years
Fat	4.23% 4.1g	7% 6.8g	97g per day for Men 19-50 years
Saturated Fat	2.6% 0.83g	4.34% 1.4g	32g per day for Men 19-50 years
Omega 3	32% 0.51g	53% 0.85g	1.6g per day for Men 19-50 years
Omega 6	6.9% 1.17g	11.5% 1.96g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	30% 39g	52.7% 68.5g	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	52.6% 20g	NA	38g per day for Men 19-50 years
Protein	48.6% 27g	74.3% 41.6g	56g per day for Men 19-50 years

Vitamins

	Steamed Taro Leaves with Salt	Cooked Tahitian Taro with Salt	Recommended Dietary Allowance
Vitamin A	236% 2120μg	98% 880μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	116% 1.4mg	36.7% 0.44mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	292% 3.8mg	152% 1.98mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	79% 12.7mg	30% 4.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.8% 0.44mg	25% 1.26mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	55.4% 0.72mg	90% 1.17mg	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	120% 480μg	17.5% 70μg	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	394% 355mg	422% 380mg	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

	Steamed Taro Leaves with Salt	Cooked Tahitian Taro with Salt	Recommended Dietary Allowance
Calcium	86% 860mg	149% 1490mg	1000mg per day for Men 19-50 years
Copper	156% 1.4mg	84.4% 0.76mg	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	148% 12mg	195% 15.6mg	8mg per day for Men 19-50 years
Magnesium	47.6% 200mg	121% 510mg	420mg per day for Men 19-50 years
Manganese	161% 3.7mg	73% 1.68mg	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	38.6% 270mg	96% 670mg	700mg per day for Men 19-50 years
Potassium	135% 4600mg	183% 6230mg	3400mg per day for Men 19-50 years
Selenium	16.4% 9μg	14.5% 8μg	55μg per day for Men 19-50 years
Sodium	159% 2380mg	193% 2900mg	1500mg per day for Men 19-50 years
Zinc	19% 2.1mg	9.1% 1mg	11mg per day for Men 19-50 years
Water	25% 922g	23.4% 865g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Steamed Taro Leaves with Salt vs Cooked Tahitian Taro with Salt:

• Steamed Taro Leaves with Salt have 2.4 times more Vitamin A, 3.2 times more Vitamin B1, 1.9 times more Vitamin B2, 2.6 times more Vitamin B3 and 6.9 times more Vitamin B9 than Cooked Tahitian Taro with Salt.
• While Cooked Tahitian Taro with Salt contains 2.9 times more Vitamin B5 and 1.6 times more Vitamin B6 than Steamed Taro Leaves with Salt.
• Both Steamed Taro Leaves with Salt and Cooked Tahitian Taro with Salt have similar amounts of Vitamin C per 1 kg.
• Both Steamed Taro Leaves with Salt as well as Cooked Tahitian Taro with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Steamed Taro Leaves with Salt vs Cooked Tahitian Taro with Salt:

• Steamed Taro Leaves with Salt have 1.8 times more Copper, 2.2 times more Manganese and 2.1 times more Zinc than Cooked Tahitian Taro with Salt.
• While Cooked Tahitian Taro with Salt contains 1.7 times more Calcium, 1.3 times more Iron, 2.6 times more Magnesium, 2.5 times more Phosphorus and 1.4 times more Potassium than Steamed Taro Leaves with Salt.
• Both Steamed Taro Leaves with Salt and Cooked Tahitian Taro with Salt have similar amounts of Selenium, Sodium and Water per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Cooked Tahitian Taro with Salt contains 1.8 times more Energy, 1.7 times more Omega 3, 1.7 times more Omega 6, 1.8 times more Carbohydrate and 1.5 times more Protein than Steamed Taro Leaves with Salt.
• Both Steamed Taro Leaves with Salt as well as Cooked Tahitian Taro with Salt have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 1 kg.