Comparing Nutrients in 1 kilogram Cooked Taro Shoots VS Steamed Taro Leaves

Macros Ratio

	Protein	Fat	Carbs
Cooked Taro Shoots	18%	4%	78%
Steamed Taro Leaves	35%	12%	53%

Macro Nutrients

	Cooked Taro Shoots	Steamed Taro Leaves	Recommended Dietary Allowance
Energy	4.83% 140kcal	8.28% 240kcal	2900kcal per day for Men 19-50 years
Fat	0.82% 0.8g	4.23% 4.1g	97g per day for Men 19-50 years
Saturated Fat	0.5% 0.16g	2.6% 0.83g	32g per day for Men 19-50 years
Omega 3	6.25% 0.1g	32% 0.51g	1.6g per day for Men 19-50 years
Omega 6	1.35% 0.23g	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	24.6% 32g	31% 40g	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	52.6% 20g	38g per day for Men 19-50 years
Protein	13% 7.3g	48.6% 27g	56g per day for Men 19-50 years

Vitamins

	Cooked Taro Shoots	Steamed Taro Leaves	Recommended Dietary Allowance
Vitamin A	3.33% 30μg	236% 2120μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	31.7% 0.38mg	116% 1.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	40.8% 0.53mg	292% 3.8mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	50.6% 8.1mg	79% 12.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	15% 0.76mg	8.8% 0.44mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	86% 1.12mg	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	7.5% 30μg	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	210% 189mg	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	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 Taro Shoots	Steamed Taro Leaves	Recommended Dietary Allowance
Calcium	14% 140mg	86% 860mg	1000mg per day for Men 19-50 years
Copper	104% 0.94mg	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	51.3% 4.1mg	148% 12mg	8mg per day for Men 19-50 years
Magnesium	19% 80mg	47.6% 200mg	420mg per day for Men 19-50 years
Manganese	56.5% 1.3mg	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	37% 260mg	38.6% 270mg	700mg per day for Men 19-50 years
Potassium	101% 3440mg	135% 4600mg	3400mg per day for Men 19-50 years
Selenium	18% 10μg	16.4% 9μg	55μg per day for Men 19-50 years
Sodium	1.33% 20mg	1.33% 20mg	1500mg per day for Men 19-50 years
Zinc	49% 5.4mg	19% 2.1mg	11mg per day for Men 19-50 years
Water	25.8% 953g	25% 922g	3700g per day for Men 19-50 years

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

• Cooked Taro Shoots no Salt have 1.7 times more Vitamin B5 and 1.6 times more Vitamin B6 than Steamed Taro Leaves.
• While Steamed Taro Leaves contain 70.7 times more Vitamin A, 3.7 times more Vitamin B1, 7.2 times more Vitamin B2, 1.6 times more Vitamin B3, 16 times more Vitamin B9 and 1.9 times more Vitamin C than Cooked Taro Shoots no Salt.
• Both Cooked Taro Shoots no Salt as well as Steamed Taro Leaves have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

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

• Cooked Taro Shoots no Salt have 2.6 times more Zinc than Steamed Taro Leaves.
• While Steamed Taro Leaves contain 6.1 times more Calcium, 1.5 times more Copper, 2.9 times more Iron, 2.5 times more Magnesium, 2.9 times more Manganese and 1.3 times more Potassium than Cooked Taro Shoots no Salt.
• Both Cooked Taro Shoots no Salt and Steamed Taro Leaves have similar amounts of Phosphorus, Selenium and Water per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Steamed Taro Leaves contain 5.1 times more Omega 3, 1.3 times more Carbohydrate and 3.7 times more Protein than Cooked Taro Shoots no Salt.
• Both Cooked Taro Shoots no Salt as well as Steamed Taro Leaves have insufficient amounts of Energy, Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 kg.