Comparing Nutrients in 1 kilogram Taro Leaves VS Boiled Carrots

Macros Ratio

	Protein	Fat	Carbs
Taro Leaves	37%	12%	51%
Boiled Carrots	8%	4%	88%

Macro Nutrients

	Taro Leaves	Boiled Carrots	Recommended Dietary Allowance
Energy	14.5% 420kcal	12% 350kcal	2900kcal per day for Men 19-50 years
Fat	7.63% 7.4g	1.86% 1.8g	97g per day for Men 19-50 years
Saturated Fat	4.7% 1.5g	0.94% 0.3g	32g per day for Men 19-50 years
Omega 3	58% 0.93g	0.63% 0.01g	1.6g per day for Men 19-50 years
Omega 6	12.6% 2.14g	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	51.5% 67g	63.2% 82.2g	130g per day for Men 19-50 years
Sugars	41.5% 30g	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	97% 37g	79% 30g	38g per day for Men 19-50 years
Protein	89% 49.8g	13.6% 7.6g	56g per day for Men 19-50 years

Vitamins

	Taro Leaves	Boiled Carrots	Recommended Dietary Allowance
Vitamin A	268% 2410μg	947% 8520μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	174% 2.1mg	55% 0.66mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	351% 4.56mg	34% 0.44mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	95% 15mg	40.3% 6.45mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	16.8% 0.84mg	46.4% 2.32mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	112% 1.46mg	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	315% 1260μg	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	578% 520mg	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	135% 20mg	68.7% 10.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	905% 1086μg	114% 137μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Taro Leaves	Boiled Carrots	Recommended Dietary Allowance
Calcium	107% 1070mg	30% 300mg	1000mg per day for Men 19-50 years
Copper	300% 2.7mg	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	281% 22.5mg	42.5% 3.4mg	8mg per day for Men 19-50 years
Magnesium	107% 450mg	24% 100mg	420mg per day for Men 19-50 years
Manganese	310% 7.14mg	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	85.7% 600mg	43% 300mg	700mg per day for Men 19-50 years
Potassium	191% 6480mg	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	2% 30mg	38.7% 580mg	1500mg per day for Men 19-50 years
Zinc	37.3% 4.1mg	18% 2mg	11mg per day for Men 19-50 years
Water	23% 857g	24.4% 902g	3700g per day for Men 19-50 years

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

• Raw Taro Leaves have 3.2 times more Vitamin B1, 10.4 times more Vitamin B2, 2.3 times more Vitamin B3, 9 times more Vitamin B9, 14.4 times more Vitamin C, 2 times more Vitamin E and 7.9 times more Vitamin K than Boiled and Drained Carrots.
• While Boiled and Drained Carrots contain 3.5 times more Vitamin A and 2.8 times more Vitamin B5 than Raw Taro Leaves.
• Both Raw Taro Leaves and Boiled and Drained Carrots have similar amounts of Vitamin B6 per 1 kg.
• Both Raw 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 Taro Leaves vs Boiled Carrots:

• Raw Taro Leaves have 3.6 times more Calcium, 15.9 times more Copper, 6.6 times more Iron, 4.5 times more Magnesium, 4.6 times more Manganese, 2 times more Phosphorus, 2.8 times more Potassium, 1.3 times more Selenium and 2.1 times more Zinc than Boiled and Drained Carrots.
• While Boiled and Drained Carrots contain 19.3 times more Sodium than Raw Taro Leaves.
• Both Raw Taro Leaves and Boiled and Drained Carrots have similar amounts of Water per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Raw Taro Leaves have 93 times more Omega 3, 2.5 times more Omega 6, 1.2 times more Fiber and 6.6 times more Protein than Boiled and Drained Carrots.
• Both Raw Taro Leaves and Boiled and Drained Carrots have similar amounts of Energy, Carbohydrate and Sugars per 1 kg.
• Both Raw Taro Leaves as well as Boiled and Drained Carrots have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 1 kg.