Comparing Nutrients in 1 kilogram Steamed Taro Leaves VS Boiled Carrots

Macros Ratio

	Protein	Fat	Carbs
Steamed Taro Leaves	35%	12%	53%
Boiled Carrots	8%	4%	88%

Macro Nutrients

	Steamed Taro Leaves	Boiled Carrots	Recommended Dietary Allowance
Energy	8.28% 240kcal	12% 350kcal	2900kcal per day for Men 19-50 years
Fat	4.23% 4.1g	1.86% 1.8g	97g per day for Men 19-50 years
Saturated Fat	2.6% 0.83g	0.94% 0.3g	32g per day for Men 19-50 years
Omega 3	32% 0.51g	0.63% 0.01g	1.6g per day for Men 19-50 years
Omega 6	6.9% 1.17g	5.1% 0.87g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	31% 40g	63.2% 82.2g	130g per day for Men 19-50 years
Sugars	NA	47.6% 34.5g	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	4.97% 3.6g	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	% 4g	g per day for Men 19-50 years
Sucrose	NA	% 27g	g per day for Men 19-50 years
Fiber	52.6% 20g	79% 30g	38g per day for Men 19-50 years
Protein	48.6% 27g	13.6% 7.6g	56g per day for Men 19-50 years

Vitamins

	Steamed Taro Leaves	Boiled Carrots	Recommended Dietary Allowance
Vitamin A	236% 2120μg	947% 8520μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	116% 1.4mg	55% 0.66mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	292% 3.8mg	34% 0.44mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	79% 12.7mg	40.3% 6.45mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.8% 0.44mg	46.4% 2.32mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	55.4% 0.72mg	118% 1.53mg	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	35% 140μg	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	40% 36mg	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	68.7% 10.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	114% 137μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Steamed Taro Leaves	Boiled Carrots	Recommended Dietary Allowance
Calcium	86% 860mg	30% 300mg	1000mg per day for Men 19-50 years
Copper	156% 1.4mg	19% 0.17mg	0.9mg per day for Men 19-50 years
Fluoride	NA	12% 475μg	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	42.5% 3.4mg	8mg per day for Men 19-50 years
Magnesium	47.6% 200mg	24% 100mg	420mg per day for Men 19-50 years
Manganese	161% 3.7mg	67.4% 1.55mg	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	43% 300mg	700mg per day for Men 19-50 years
Potassium	135% 4600mg	69% 2350mg	3400mg per day for Men 19-50 years
Selenium	16.4% 9μg	12.7% 7μg	55μg per day for Men 19-50 years
Sodium	1.33% 20mg	38.7% 580mg	1500mg per day for Men 19-50 years
Zinc	19% 2.1mg	18% 2mg	11mg per day for Men 19-50 years
Water	25% 922g	24.4% 902g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Steamed Taro Leaves vs Boiled Carrots:

• Steamed Taro Leaves have 2.1 times more Vitamin B1, 8.6 times more Vitamin B2, 2 times more Vitamin B3, 3.4 times more Vitamin B9 and 9.9 times more Vitamin C than Boiled and Drained Carrots.
• While Boiled and Drained Carrots contain 4 times more Vitamin A, 5.3 times more Vitamin B5 and 2.1 times more Vitamin B6 than Steamed Taro Leaves.
• Both Steamed Taro Leaves as well as Boiled and Drained Carrots have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Steamed Taro Leaves vs Boiled Carrots:

• Steamed Taro Leaves have 2.9 times more Calcium, 8.2 times more Copper, 3.5 times more Iron, 2 times more Magnesium, 2.4 times more Manganese, 2 times more Potassium and 1.3 times more Selenium than Boiled and Drained Carrots.
• While Boiled and Drained Carrots contain 29 times more Sodium than Steamed Taro Leaves.
• Both Steamed Taro Leaves and Boiled and Drained Carrots have similar amounts of Phosphorus, Zinc and Water per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Steamed Taro Leaves have 51 times more Omega 3 and 3.6 times more Protein than Boiled and Drained Carrots.
• While Boiled and Drained Carrots contain 1.5 times more Energy, 2 times more Carbohydrate and 1.5 times more Fiber than Steamed Taro Leaves.
• Both Steamed Taro Leaves as well as Boiled and Drained Carrots have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 kg.