Comparing Nutrients in 1 pound Cassava VS Taro Leaves

Macros Ratio

	Protein	Fat	Carbs
Cassava	3%	2%	95%
Taro Leaves	37%	12%	51%

Macro Nutrients

	Cassava	Taro Leaves	Recommended Dietary Allowance
Energy	25% 726kcal	6.57% 191kcal	2900kcal per day for Men 19-50 years
Fat	1.3% 1.27g	3.46% 3.36g	97g per day for Men 19-50 years
Saturated Fat	1.05% 0.34g	2.14% 0.68g	32g per day for Men 19-50 years
Omega 3	4.8% 0.077g	26.4% 0.42g	1.6g per day for Men 19-50 years
Omega 6	0.85% 0.15g	5.7% 0.97g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	133% 173g	23.4% 30.4g	130g per day for Men 19-50 years
Sugars	10.6% 7.7g	19% 13.7g	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	21.5% 8.16g	44% 16.8g	38g per day for Men 19-50 years
Protein	11% 6.17g	40.3% 22.6g	56g per day for Men 19-50 years

Vitamins

	Cassava	Taro Leaves	Recommended Dietary Allowance
Vitamin A	0.5% 4.54μg	121% 1093μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	33% 0.39mg	79% 0.95mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16.7% 0.22mg	159% 2.07mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	24.2% 3.87mg	43% 6.86mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.7% 0.49mg	7.62% 0.38mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	30.7% 0.4mg	51% 0.66mg	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	30.6% 122μg	143% 572μg	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	104% 93mg	262% 236mg	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	5.75% 0.86mg	61% 9.16mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	7.2% 8.6μg	411% 493μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cassava	Taro Leaves	Recommended Dietary Allowance
Calcium	7.26% 72.6mg	48.5% 485mg	1000mg per day for Men 19-50 years
Copper	50.4% 0.45mg	136% 1.22mg	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	15.3% 1.22mg	128% 10.2mg	8mg per day for Men 19-50 years
Magnesium	22.7% 95mg	48.6% 204mg	420mg per day for Men 19-50 years
Manganese	75.7% 1.74mg	141% 3.24mg	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	17.5% 122mg	39% 272mg	700mg per day for Men 19-50 years
Potassium	36% 1229mg	86.4% 2939mg	3400mg per day for Men 19-50 years
Selenium	5.77% 3.18μg	7.42% 4.1μg	55μg per day for Men 19-50 years
Sodium	4.23% 63.5mg	0.91% 13.6mg	1500mg per day for Men 19-50 years
Zinc	14% 1.54mg	17% 1.86mg	11mg per day for Men 19-50 years
Water	7.3% 271g	10.5% 389g	3700g per day for Men 19-50 years

Nutrient Comparison: Cassava VS Taro Leaves per 1 lb

Compare the macro and micronutrient content in 1 lb of Cassava versus 1 lb of Taro Leaves to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Cassava vs Taro Leaves:

• 1 pound of Cassava has 1.3 times more Vitamin B5 than Taro Leaves.
• While 1 lb of Raw Taro Leaves contains 241 times more Vitamin A, 2.4 times more Vitamin B1, 9.5 times more Vitamin B2, 1.8 times more Vitamin B3, 1.7 times more Vitamin B6, 4.7 times more Vitamin B9, 2.5 times more Vitamin C, 10.6 times more Vitamin E and 57.2 times more Vitamin K than Raw Cassava.
• 1 pound of Cassava have insufficient amounts of Vitamin A, Vitamin E and Vitamin K
• 1 pound of Taro Leaves have insufficient amounts of Vitamin B5
• Both Raw Cassava as well as Raw Taro Leaves have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Cassava vs Taro Leaves:

• 1 lb of Raw Taro Leaves contains 6.7 times more Calcium, 2.7 times more Copper, 8.3 times more Iron, 2.1 times more Magnesium, 1.9 times more Manganese, 2.2 times more Phosphorus, 2.4 times more Potassium and 1.4 times more Water than Raw Cassava.
• Both Cassava and Taro Leaves contain similar levels of Zinc per one pound.
• 1 pound of Cassava lack sufficient amounts of Calcium
• Both Raw Cassava as well as Raw Taro Leaves lack sufficient amounts of Selenium in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Cassava has 3.8 times more Energy and 5.7 times more Carbohydrate than Taro Leaves.
• While 1 lb of Raw Taro Leaves contains 5.5 times more Omega 3, 1.8 times more Sugars, 2.1 times more Fiber and 3.7 times more Protein than Raw Cassava.
• 1 pound of Cassava provide inadequate amounts of Omega 3
• 1 pound of Taro Leaves provide inadequate amounts of Energy
• Both Raw Cassava as well as Raw Taro Leaves provide inadequate amounts of Omega 6 in one pound.