Comparing Nutrients in 1 pound Cooked Taro with Salt VS Steamed Taro Leaves with Salt

Macros Ratio

	Protein	Fat	Carbs
Cooked Taro with Salt	1%	1%	98%
Steamed Taro Leaves with Salt	36%	12%	52%

Macro Nutrients

	Cooked Taro with Salt	Steamed Taro Leaves with Salt	Recommended Dietary Allowance
Energy	22.2% 644kcal	3.75% 109kcal	2900kcal per day for Men 19-50 years
Fat	0.51% 0.5g	1.9% 1.86g	97g per day for Men 19-50 years
Saturated Fat	0.33% 0.1g	1.18% 0.38g	32g per day for Men 19-50 years
Omega 3	3.97% 0.064g	14.5% 0.23g	1.6g per day for Men 19-50 years
Omega 6	0.85% 0.15g	3.12% 0.53g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	121% 157g	13.6% 17.6g	130g per day for Men 19-50 years
Sugars	3.07% 2.22g	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	61% 23g	24% 9.07g	38g per day for Men 19-50 years
Protein	4.2% 2.36g	22% 12.3g	56g per day for Men 19-50 years

Vitamins

	Cooked Taro with Salt	Steamed Taro Leaves with Salt	Recommended Dietary Allowance
Vitamin A	2% 18μg	107% 962μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	40.4% 0.49mg	52.5% 0.63mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.77% 0.13mg	133% 1.72mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14.5% 2.3mg	36% 5.75mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	30.5% 1.52mg	4% 0.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	115% 1.5mg	25% 0.33mg	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	21.5% 86μg	54.4% 218μg	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	25% 22.7mg	179% 161mg	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	88.6% 13.3mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.54% 5.44μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Taro with Salt	Steamed Taro Leaves with Salt	Recommended Dietary Allowance
Calcium	8.16% 81.6mg	39% 390mg	1000mg per day for Men 19-50 years
Copper	101% 0.91mg	70.6% 0.64mg	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	41% 3.27mg	67% 5.35mg	8mg per day for Men 19-50 years
Magnesium	32.4% 136mg	21.6% 91mg	420mg per day for Men 19-50 years
Manganese	88.5% 2.04mg	73% 1.7mg	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	49.2% 345mg	17.5% 122mg	700mg per day for Men 19-50 years
Potassium	64.6% 2195mg	61.4% 2087mg	3400mg per day for Men 19-50 years
Selenium	7.42% 4.1μg	7.42% 4.1μg	55μg per day for Men 19-50 years
Sodium	76% 1139mg	72% 1080mg	1500mg per day for Men 19-50 years
Zinc	11% 1.22mg	8.66% 0.95mg	11mg per day for Men 19-50 years
Water	7.82% 289g	11.3% 418g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Cooked Taro with Salt vs Steamed Taro Leaves with Salt:

• Cooked Taro with Salt has 7.6 times more Vitamin B5 and 4.6 times more Vitamin B6 than Steamed Taro Leaves with Salt.
• While Steamed Taro Leaves with Salt contain 53 times more Vitamin A, 1.3 times more Vitamin B1, 13.6 times more Vitamin B2, 2.5 times more Vitamin B3, 2.5 times more Vitamin B9 and 7.1 times more Vitamin C than Cooked Taro with Salt.
• Both Cooked Taro with Salt as well as Steamed Taro Leaves with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Cooked Taro with Salt vs Steamed Taro Leaves with Salt:

• Cooked Taro with Salt has 1.4 times more Copper, 1.5 times more Magnesium, 1.2 times more Manganese, 2.8 times more Phosphorus and 1.3 times more Zinc than Steamed Taro Leaves with Salt.
• While Steamed Taro Leaves with Salt contain 4.8 times more Calcium, 1.6 times more Iron and 1.4 times more Water than Cooked Taro with Salt.
• Both Cooked Taro with Salt and Steamed Taro Leaves with Salt have similar amounts of Potassium, Selenium and Sodium per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Cooked Taro with Salt has 5.9 times more Energy, 8.9 times more Carbohydrate and 2.6 times more Fiber than Steamed Taro Leaves with Salt.
• While Steamed Taro Leaves with Salt contain 3.6 times more Omega 3 and 5.2 times more Protein than Cooked Taro with Salt.
• Both Cooked Taro with Salt as well as Steamed Taro Leaves with Salt have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 lb.