Comparing Nutrients in 1 kilogram Cooked Tahitian Taro VS Tahitian Taro

Macros Ratio

	Protein	Fat	Carbs
Cooked Tahitian Taro	33%	12%	55%
Tahitian Taro	23%	18%	59%

Macro Nutrients

	Cooked Tahitian Taro	Tahitian Taro	Recommended Dietary Allowance
Energy	15% 440kcal	15% 440kcal	2900kcal per day for Men 19-50 years
Fat	7% 6.8g	10% 9.7g	97g per day for Men 19-50 years
Saturated Fat	4.34% 1.4g	6.16% 1.97g	32g per day for Men 19-50 years
Omega 3	53% 0.85g	75.6% 1.2g	1.6g per day for Men 19-50 years
Omega 6	11.5% 1.96g	16.4% 2.8g	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	53% 69g	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	50% 28g	56g per day for Men 19-50 years

Vitamins

	Cooked Tahitian Taro	Tahitian Taro	Recommended Dietary Allowance
Vitamin A	98% 880μg	113% 1020μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	36.7% 0.44mg	51.7% 0.62mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	152% 1.98mg	188% 2.44mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	30% 4.8mg	62% 9.95mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	25% 1.26mg	25% 1.24mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	90% 1.17mg	89.2% 1.16mg	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	22.5% 90μg	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	1067% 960mg	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	Tahitian Taro	Recommended Dietary Allowance
Calcium	149% 1490mg	129% 1290mg	1000mg per day for Men 19-50 years
Copper	84.4% 0.76mg	79% 0.71mg	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	163% 13mg	8mg per day for Men 19-50 years
Magnesium	121% 510mg	112% 470mg	420mg per day for Men 19-50 years
Manganese	73% 1.68mg	68.3% 1.57mg	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	64.3% 450mg	700mg per day for Men 19-50 years
Potassium	183% 6230mg	178% 6060mg	3400mg per day for Men 19-50 years
Selenium	14.5% 8μg	12.7% 7μg	55μg per day for Men 19-50 years
Sodium	36% 540mg	33.3% 500mg	1500mg per day for Men 19-50 years
Zinc	9.1% 1mg	8.2% 0.9mg	11mg per day for Men 19-50 years
Water	23.4% 865g	23.8% 880g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Tahitian Taro VS Tahitian Taro per 1 kg

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

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

• 1 kg of Raw Tahitian Taro contains 1.4 times more Vitamin B1, 2.1 times more Vitamin B3, 1.3 times more Vitamin B9 and 2.5 times more Vitamin C than Cooked Tahitian Taro no Salt.
• Both Cooked Tahitian Taro and Tahitian Taro provide similar amounts of Vitamin A, Vitamin B2, Vitamin B5 and Vitamin B6 per one kilogram.
• 1 kilogram of Cooked Tahitian Taro have insufficient amounts of Vitamin B9
• Both Cooked Tahitian Taro no Salt as well as Raw Tahitian Taro have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Cooked Tahitian Taro vs Tahitian Taro:

• 1 kilogram of Cooked Tahitian Taro has 1.5 times more Phosphorus than Tahitian Taro.
• Both Cooked Tahitian Taro and Tahitian Taro contain similar levels of Calcium, Copper, Iron, Magnesium, Manganese, Potassium, Sodium and Water per one kilogram.
• Both Cooked Tahitian Taro no Salt as well as Raw Tahitian Taro lack sufficient amounts of Selenium and Zinc in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Cooked Tahitian Taro has 1.5 times more Protein than Tahitian Taro.
• While 1 kg of Raw Tahitian Taro contains 1.4 times more Omega 3 than Cooked Tahitian Taro no Salt.
• Both Cooked Tahitian Taro and Tahitian Taro offer comparable quantities of Carbohydrate per one kilogram.
• Both Cooked Tahitian Taro no Salt as well as Raw Tahitian Taro provide inadequate amounts of Energy and Omega 6 in one kilogram.