Comparing Nutrients in 1 kilogram Taro Leaves VS Steamed Taro Leaves

Macros Ratio

	Protein	Fat	Carbs
Taro Leaves	37%	12%	51%
Steamed Taro Leaves	35%	12%	53%

Macro Nutrients

	Taro Leaves	Steamed Taro Leaves	Recommended Dietary Allowance
Energy	14.5% 420kcal	8.28% 240kcal	2900kcal per day for Men 19-50 years
Fat	7.63% 7.4g	4.23% 4.1g	97g per day for Men 19-50 years
Saturated Fat	4.7% 1.5g	2.6% 0.83g	32g per day for Men 19-50 years
Omega 3	58% 0.93g	32% 0.51g	1.6g per day for Men 19-50 years
Omega 6	12.6% 2.14g	6.9% 1.17g	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	31% 40g	130g per day for Men 19-50 years
Sugars	41.5% 30g	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	97% 37g	52.6% 20g	38g per day for Men 19-50 years
Protein	89% 49.8g	48.6% 27g	56g per day for Men 19-50 years

Vitamins

	Taro Leaves	Steamed Taro Leaves	Recommended Dietary Allowance
Vitamin A	268% 2410μg	236% 2120μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	174% 2.1mg	116% 1.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	351% 4.56mg	292% 3.8mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	95% 15mg	79% 12.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	16.8% 0.84mg	8.8% 0.44mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	112% 1.46mg	55.4% 0.72mg	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	120% 480μg	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	394% 355mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	905% 1086μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Taro Leaves	Steamed Taro Leaves	Recommended Dietary Allowance
Calcium	107% 1070mg	86% 860mg	1000mg per day for Men 19-50 years
Copper	300% 2.7mg	156% 1.4mg	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	281% 22.5mg	148% 12mg	8mg per day for Men 19-50 years
Magnesium	107% 450mg	47.6% 200mg	420mg per day for Men 19-50 years
Manganese	310% 7.14mg	161% 3.7mg	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	38.6% 270mg	700mg per day for Men 19-50 years
Potassium	191% 6480mg	135% 4600mg	3400mg per day for Men 19-50 years
Selenium	16.4% 9μg	16.4% 9μg	55μg per day for Men 19-50 years
Sodium	2% 30mg	1.33% 20mg	1500mg per day for Men 19-50 years
Zinc	37.3% 4.1mg	19% 2.1mg	11mg per day for Men 19-50 years
Water	23% 857g	25% 922g	3700g per day for Men 19-50 years

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

• Raw Taro Leaves have 1.5 times more Vitamin B1, 1.9 times more Vitamin B5, 2 times more Vitamin B6, 2.6 times more Vitamin B9 and 1.5 times more Vitamin C than Steamed Taro Leaves.
• Both Raw Taro Leaves and Steamed Taro Leaves have similar amounts of Vitamin A, Vitamin B2 and Vitamin B3 per 1 kg.
• Both Raw Taro Leaves as well as Steamed Taro Leaves have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

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

• Raw Taro Leaves have 1.2 times more Calcium, 1.9 times more Copper, 1.9 times more Iron, 2.3 times more Magnesium, 1.9 times more Manganese, 2.2 times more Phosphorus, 1.4 times more Potassium and 2 times more Zinc than Steamed Taro Leaves.
• Both Raw Taro Leaves and Steamed Taro Leaves have similar amounts of Selenium and Water per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Raw Taro Leaves have 1.8 times more Energy, 1.8 times more Omega 3, 1.8 times more Omega 6, 1.7 times more Carbohydrate, 1.9 times more Fiber and 1.8 times more Protein than Steamed Taro Leaves.
• Both Raw Taro Leaves as well as Steamed Taro Leaves have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 1 kg.