Comparing Nutrients in 1 kilogram Steamed Taro Leaves VS Taro Shoots

Macros Ratio

	Protein	Fat	Carbs
Steamed Taro Leaves	35%	12%	53%
Taro Shoots	27%	6%	67%

Macro Nutrients

	Steamed Taro Leaves	Taro Shoots	Recommended Dietary Allowance
Energy	8.28% 240kcal	3.8% 110kcal	2900kcal per day for Men 19-50 years
Fat	4.23% 4.1g	0.93% 0.9g	97g per day for Men 19-50 years
Saturated Fat	2.6% 0.83g	0.56% 0.18g	32g per day for Men 19-50 years
Omega 3	32% 0.51g	6.88% 0.11g	1.6g per day for Men 19-50 years
Omega 6	6.9% 1.17g	1.53% 0.26g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	31% 40g	18% 23g	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	16.4% 9.2g	56g per day for Men 19-50 years

Vitamins

	Steamed Taro Leaves	Taro Shoots	Recommended Dietary Allowance
Vitamin A	236% 2120μg	3.33% 30μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	116% 1.4mg	33.3% 0.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	292% 3.8mg	38.5% 0.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	79% 12.7mg	50% 8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.8% 0.44mg	15% 0.75mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	55.4% 0.72mg	85.4% 1.1mg	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	7.5% 30μg	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	233% 210mg	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	Taro Shoots	Recommended Dietary Allowance
Calcium	86% 860mg	12% 120mg	1000mg per day for Men 19-50 years
Copper	156% 1.4mg	98% 0.88mg	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	75% 6mg	8mg per day for Men 19-50 years
Magnesium	47.6% 200mg	19% 80mg	420mg per day for Men 19-50 years
Manganese	161% 3.7mg	53% 1.22mg	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	40% 280mg	700mg per day for Men 19-50 years
Potassium	135% 4600mg	98% 3320mg	3400mg per day for Men 19-50 years
Selenium	16.4% 9μg	16.4% 9μg	55μg per day for Men 19-50 years
Sodium	1.33% 20mg	0.67% 10mg	1500mg per day for Men 19-50 years
Zinc	19% 2.1mg	46.4% 5.1mg	11mg per day for Men 19-50 years
Water	25% 922g	26% 958g	3700g per day for Men 19-50 years

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

• Steamed Taro Leaves have 70.7 times more Vitamin A, 3.5 times more Vitamin B1, 7.6 times more Vitamin B2, 1.6 times more Vitamin B3, 16 times more Vitamin B9 and 1.7 times more Vitamin C than Raw Taro Shoots.
• While Raw Taro Shoots contain 1.7 times more Vitamin B5 and 1.5 times more Vitamin B6 than Steamed Taro Leaves.
• Both Steamed Taro Leaves as well as Raw Taro Shoots have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Steamed Taro Leaves vs Taro Shoots:

• Steamed Taro Leaves have 7.2 times more Calcium, 1.6 times more Copper, 2 times more Iron, 2.5 times more Magnesium, 3 times more Manganese and 1.4 times more Potassium than Raw Taro Shoots.
• While Raw Taro Shoots contain 2.4 times more Zinc than Steamed Taro Leaves.
• Both Steamed Taro Leaves and Raw Taro Shoots have similar amounts of Phosphorus, Selenium and Water per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Steamed Taro Leaves have 4.6 times more Omega 3, 1.7 times more Carbohydrate and 3 times more Protein than Raw Taro Shoots.
• Both Steamed Taro Leaves as well as Raw Taro Shoots have insufficient amounts of Energy, Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 kg.