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

Macros Ratio

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

Macro Nutrients

	Cooked Tahitian Taro with Salt	Cooked Shoots Taro with Salt	Recommended Dietary Allowance
Energy	15% 440kcal	4.83% 140kcal	2900kcal per day for Men 19-50 years
Fat	7% 6.8g	0.82% 0.8g	97g per day for Men 19-50 years
Saturated Fat	4.34% 1.4g	0.5% 0.16g	32g per day for Men 19-50 years
Omega 3	53% 0.85g	6.25% 0.1g	1.6g per day for Men 19-50 years
Omega 6	11.5% 1.96g	1.35% 0.23g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	52.7% 68.5g	24.5% 32g	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	74.3% 41.6g	13% 7.3g	56g per day for Men 19-50 years

Vitamins

	Cooked Tahitian Taro with Salt	Cooked Shoots Taro with Salt	Recommended Dietary Allowance
Vitamin A	98% 880μg	3.33% 30μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	36.7% 0.44mg	31.7% 0.38mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	152% 1.98mg	40.8% 0.53mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	30% 4.8mg	50.6% 8.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	25% 1.26mg	15% 0.76mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	90% 1.17mg	86% 1.12mg	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	17.5% 70μg	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	422% 380mg	210% 189mg	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 Tahitian Taro with Salt	Cooked Shoots Taro with Salt	Recommended Dietary Allowance
Calcium	149% 1490mg	14% 140mg	1000mg per day for Men 19-50 years
Copper	84.4% 0.76mg	104% 0.94mg	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	195% 15.6mg	51.3% 4.1mg	8mg per day for Men 19-50 years
Magnesium	121% 510mg	19% 80mg	420mg per day for Men 19-50 years
Manganese	73% 1.68mg	56.5% 1.3mg	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	96% 670mg	37% 260mg	700mg per day for Men 19-50 years
Potassium	183% 6230mg	101% 3440mg	3400mg per day for Men 19-50 years
Selenium	14.5% 8μg	18% 10μg	55μg per day for Men 19-50 years
Sodium	193% 2900mg	159% 2380mg	1500mg per day for Men 19-50 years
Zinc	9.1% 1mg	49% 5.4mg	11mg per day for Men 19-50 years
Water	23.4% 865g	25.8% 953g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Tahitian Taro with Salt VS Cooked Shoots Taro with Salt per 1 kg

Compare the macro and micronutrient content in 1 kg of Cooked Tahitian Taro with Salt versus 1 kg of Cooked Shoots Taro with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 1 kilogram of Cooked Tahitian Taro with Salt has 29.3 times more Vitamin A, 3.7 times more Vitamin B2, 1.7 times more Vitamin B5 and 2 times more Vitamin C than Cooked Shoots Taro with Salt.
• While 1 kg of Cooked Shoots Taro with Salt contains 1.7 times more Vitamin B3 than Cooked Tahitian Taro with Salt.
• Both Cooked Tahitian Taro with Salt and Cooked Shoots Taro with Salt provide similar amounts of Vitamin B1 and Vitamin B6 per one kilogram.
• 1 kilogram of Cooked Shoots Taro with Salt have insufficient amounts of Vitamin A and Vitamin B5
• Both Cooked Tahitian Taro with Salt as well as Cooked Shoots Taro with Salt have insufficient amounts of Vitamin B9, Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Cooked Tahitian Taro with Salt vs Cooked Shoots Taro with Salt:

• 1 kilogram of Cooked Tahitian Taro with Salt has 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, 1.8 times more Potassium and 1.2 times more Sodium than Cooked Shoots Taro with Salt.
• While 1 kg of Cooked Shoots Taro with Salt contains 5.4 times more Zinc than Cooked Tahitian Taro with Salt.
• Both Cooked Tahitian Taro with Salt and Cooked Shoots Taro with Salt contain similar levels of Copper and Water per one kilogram.
• 1 kilogram of Cooked Tahitian Taro with Salt lack sufficient amounts of Zinc
• 1 kilogram of Cooked Shoots Taro with Salt lack sufficient amounts of Calcium and Magnesium
• Both Cooked Tahitian Taro with Salt as well as Cooked Shoots Taro with Salt lack sufficient amounts of Selenium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Cooked Tahitian Taro with Salt has 8.5 times more Omega 3, 2.1 times more Carbohydrate and 5.7 times more Protein than Cooked Shoots Taro with Salt.
• 1 kilogram of Cooked Shoots Taro with Salt provide inadequate amounts of Omega 3 and Protein
• Both Cooked Tahitian Taro with Salt as well as Cooked Shoots Taro with Salt provide inadequate amounts of Energy and Omega 6 in one kilogram.