Comparing Nutrients in 1 pound Cooked Taro VS Taro Leaves

Macros Ratio

	Protein	Fat	Carbs
Cooked Taro	1%	1%	98%
Taro Leaves	37%	12%	51%

Macro Nutrients

	Cooked Taro	Taro Leaves	Recommended Dietary Allowance
Energy	22.2% 644kcal	6.57% 191kcal	2900kcal per day for Men 19-50 years
Fat	0.51% 0.5g	3.46% 3.36g	97g per day for Men 19-50 years
Saturated Fat	0.33% 0.1g	2.14% 0.68g	32g per day for Men 19-50 years
Omega 3	3.97% 0.064g	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	121% 157g	23.4% 30.4g	130g per day for Men 19-50 years
Sugars	3.07% 2.22g	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	61% 23g	44% 16.8g	38g per day for Men 19-50 years
Protein	4.2% 2.36g	40.3% 22.6g	56g per day for Men 19-50 years

Vitamins

	Cooked Taro	Taro Leaves	Recommended Dietary Allowance
Vitamin A	2% 18μg	121% 1093μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	40.4% 0.49mg	79% 0.95mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.77% 0.13mg	159% 2.07mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14.5% 2.3mg	43% 6.86mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	30.5% 1.52mg	7.62% 0.38mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	115% 1.5mg	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	21.5% 86μg	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	25% 22.7mg	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	88.6% 13.3mg	61% 9.16mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.54% 5.44μg	411% 493μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Taro	Taro Leaves	Recommended Dietary Allowance
Calcium	8.16% 81.6mg	48.5% 485mg	1000mg per day for Men 19-50 years
Copper	101% 0.91mg	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	41% 3.27mg	128% 10.2mg	8mg per day for Men 19-50 years
Magnesium	32.4% 136mg	48.6% 204mg	420mg per day for Men 19-50 years
Manganese	88.5% 2.04mg	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	49.2% 345mg	39% 272mg	700mg per day for Men 19-50 years
Potassium	64.6% 2195mg	86.4% 2939mg	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	4.54% 68mg	0.91% 13.6mg	1500mg per day for Men 19-50 years
Zinc	11% 1.22mg	17% 1.86mg	11mg per day for Men 19-50 years
Water	7.82% 289g	10.5% 389g	3700g per day for Men 19-50 years

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

• Cooked Taro no Salt has 4 times more Vitamin B5, 2.3 times more Vitamin B6 and 1.5 times more Vitamin E than Raw Taro Leaves.
• While Raw Taro Leaves contain 60.3 times more Vitamin A, 2 times more Vitamin B1, 16.3 times more Vitamin B2, 3 times more Vitamin B3, 6.6 times more Vitamin B9, 10.4 times more Vitamin C and 90.5 times more Vitamin K than Cooked Taro no Salt.
• Both Cooked Taro no Salt as well as Raw Taro Leaves have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Cooked Taro vs Taro Leaves:

• Cooked Taro no Salt has 1.3 times more Phosphorus and 5 times more Sodium than Raw Taro Leaves.
• While Raw Taro Leaves contain 5.9 times more Calcium, 1.3 times more Copper, 3.1 times more Iron, 1.5 times more Magnesium, 1.6 times more Manganese, 1.3 times more Potassium, 1.5 times more Zinc and 1.3 times more Water than Cooked Taro no Salt.
• Both Cooked Taro no Salt and Raw Taro Leaves have similar amounts of Selenium per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Cooked Taro no Salt has 3.4 times more Energy, 5.2 times more Carbohydrate and 1.4 times more Fiber than Raw Taro Leaves.
• While Raw Taro Leaves contain 6.6 times more Omega 3, 6.7 times more Omega 6, 6.1 times more Sugars and 9.6 times more Protein than Cooked Taro no Salt.
• Both Cooked Taro no Salt as well as Raw Taro Leaves have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 1 lb.