Comparing Nutrients in 1 kilogram Cooked Shoots Taro with Salt VS Cooked Tahitian Taro with Salt

Macros Ratio

	Protein	Fat	Carbs
Cooked Shoots Taro with Salt	18%	4%	78%
Cooked Tahitian Taro with Salt	33%	12%	55%

Macro Nutrients

	Cooked Shoots Taro with Salt	Cooked Tahitian Taro with Salt	Recommended Dietary Allowance
Energy	4.83% 140kcal	15% 440kcal	2900kcal per day for Men 19-50 years
Fat	0.82% 0.8g	7% 6.8g	97g per day for Men 19-50 years
Saturated Fat	0.5% 0.16g	4.34% 1.4g	32g per day for Men 19-50 years
Omega 3	6.25% 0.1g	53% 0.85g	1.6g per day for Men 19-50 years
Omega 6	1.35% 0.23g	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	24.5% 32g	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	NA	NA	38g per day for Men 19-50 years
Protein	13% 7.3g	74.3% 41.6g	56g per day for Men 19-50 years

Vitamins

	Cooked Shoots Taro with Salt	Cooked Tahitian Taro with Salt	Recommended Dietary Allowance
Vitamin A	3.33% 30μg	98% 880μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	31.7% 0.38mg	36.7% 0.44mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	40.8% 0.53mg	152% 1.98mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	50.6% 8.1mg	30% 4.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	15% 0.76mg	25% 1.26mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	86% 1.12mg	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	7.5% 30μg	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	210% 189mg	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

	Cooked Shoots Taro with Salt	Cooked Tahitian Taro with Salt	Recommended Dietary Allowance
Calcium	14% 140mg	149% 1490mg	1000mg per day for Men 19-50 years
Copper	104% 0.94mg	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	51.3% 4.1mg	195% 15.6mg	8mg per day for Men 19-50 years
Magnesium	19% 80mg	121% 510mg	420mg per day for Men 19-50 years
Manganese	56.5% 1.3mg	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	37% 260mg	96% 670mg	700mg per day for Men 19-50 years
Potassium	101% 3440mg	183% 6230mg	3400mg per day for Men 19-50 years
Selenium	18% 10μg	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	49% 5.4mg	9.1% 1mg	11mg per day for Men 19-50 years
Water	25.8% 953g	23.4% 865g	3700g per day for Men 19-50 years

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

• Cooked Shoots Taro with Salt have 1.7 times more Vitamin B3 than Cooked Tahitian Taro with Salt.
• While Cooked Tahitian Taro with Salt contains 29.3 times more Vitamin A, 3.7 times more Vitamin B2, 1.7 times more Vitamin B5, 2.3 times more Vitamin B9 and 2 times more Vitamin C than Cooked Shoots Taro with Salt.
• Both Cooked Shoots Taro with Salt and Cooked Tahitian Taro with Salt have similar amounts of Vitamin B1 and Vitamin B6 per 1 kg.
• Both Cooked Shoots Taro 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 Cooked Shoots Taro with Salt vs Cooked Tahitian Taro with Salt:

• Cooked Shoots Taro with Salt have 1.2 times more Copper, 1.3 times more Selenium and 5.4 times more Zinc than Cooked Tahitian Taro with Salt.
• While Cooked Tahitian Taro with Salt contains 10.6 times more Calcium, 3.8 times more Iron, 6.4 times more Magnesium, 1.3 times more Manganese, 2.6 times more Phosphorus and 1.8 times more Potassium than Cooked Shoots Taro with Salt.
• Both Cooked Shoots Taro with Salt and Cooked Tahitian Taro with Salt have similar amounts of Sodium and Water per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Cooked Tahitian Taro with Salt contains 3.1 times more Energy, 8.5 times more Omega 3, 8.5 times more Omega 6, 2.1 times more Carbohydrate and 5.7 times more Protein than Cooked Shoots Taro with Salt.
• Both Cooked Shoots Taro with Salt as well as Cooked Tahitian Taro with Salt have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 1 kg.