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

Macros Ratio

	Protein	Fat	Carbs
Steamed Taro Leaves with Salt	36%	12%	52%
Cooked Tahitian Taro with Salt	33%	12%	55%

Macro Nutrients

	Steamed Taro Leaves with Salt	Cooked Tahitian Taro with Salt	Recommended Dietary Allowance
Energy	3.75% 109kcal	6.9% 200kcal	2900kcal per day for Men 19-50 years
Fat	1.9% 1.86g	3.18% 3.1g	97g per day for Men 19-50 years
Saturated Fat	1.18% 0.38g	1.97% 0.63g	32g per day for Men 19-50 years
Omega 3	14.5% 0.23g	24% 0.39g	1.6g per day for Men 19-50 years
Omega 6	3.12% 0.53g	5.23% 0.89g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	13.6% 17.6g	24% 31g	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	24% 9.07g	NA	38g per day for Men 19-50 years
Protein	22% 12.3g	33.7% 19g	56g per day for Men 19-50 years

Vitamins

	Steamed Taro Leaves with Salt	Cooked Tahitian Taro with Salt	Recommended Dietary Allowance
Vitamin A	107% 962μg	44.4% 399μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	52.5% 0.63mg	16.6% 0.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	133% 1.72mg	69% 0.9mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	36% 5.75mg	13.6% 2.18mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4% 0.2mg	11.4% 0.57mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	25% 0.33mg	41% 0.53mg	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	54.4% 218μg	7.94% 31.8μg	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	179% 161mg	192% 172mg	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

	Steamed Taro Leaves with Salt	Cooked Tahitian Taro with Salt	Recommended Dietary Allowance
Calcium	39% 390mg	67.6% 676mg	1000mg per day for Men 19-50 years
Copper	70.6% 0.64mg	38.3% 0.34mg	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	67% 5.35mg	88.5% 7.08mg	8mg per day for Men 19-50 years
Magnesium	21.6% 91mg	55% 231mg	420mg per day for Men 19-50 years
Manganese	73% 1.7mg	33% 0.76mg	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	43.4% 304mg	700mg per day for Men 19-50 years
Potassium	61.4% 2087mg	83% 2826mg	3400mg per day for Men 19-50 years
Selenium	7.42% 4.1μg	6.6% 3.63μg	55μg per day for Men 19-50 years
Sodium	72% 1080mg	87.7% 1315mg	1500mg per day for Men 19-50 years
Zinc	8.66% 0.95mg	4.12% 0.45mg	11mg per day for Men 19-50 years
Water	11.3% 418g	10.6% 392g	3700g per day for Men 19-50 years

Nutrient Comparison: Steamed Taro Leaves with Salt VS Cooked Tahitian Taro with Salt per 1 lb

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

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

• 1 pound of Steamed Taro Leaves with Salt has 2.4 times more Vitamin A, 3.2 times more Vitamin B1, 1.9 times more Vitamin B2, 2.6 times more Vitamin B3 and 6.9 times more Vitamin B9 than Cooked Tahitian Taro with Salt.
• While 1 lb of Cooked Tahitian Taro with Salt contains 2.9 times more Vitamin B5 and 1.6 times more Vitamin B6 than Steamed Taro Leaves with Salt.
• Both Steamed Taro Leaves with Salt and Cooked Tahitian Taro with Salt provide similar amounts of Vitamin C per one pound.
• 1 pound of Steamed Taro Leaves with Salt have insufficient amounts of Vitamin B5
• 1 pound of Cooked Tahitian Taro with Salt have insufficient amounts of Vitamin B9
• Both Steamed Taro Leaves with Salt as well as Cooked Tahitian Taro with Salt have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

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

• 1 pound of Steamed Taro Leaves with Salt has 1.8 times more Copper and 2.2 times more Manganese than Cooked Tahitian Taro with Salt.
• While 1 lb of Cooked Tahitian Taro with Salt contains 1.7 times more Calcium, 1.3 times more Iron, 2.6 times more Magnesium, 2.5 times more Phosphorus and 1.4 times more Potassium than Steamed Taro Leaves with Salt.
• Both Steamed Taro Leaves with Salt and Cooked Tahitian Taro with Salt contain similar levels of Sodium and Water per one pound.
• Both Steamed Taro Leaves with Salt as well as Cooked Tahitian Taro with Salt lack sufficient amounts of Selenium and Zinc in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 lb of Cooked Tahitian Taro with Salt contains 1.7 times more Omega 3, 1.8 times more Carbohydrate and 1.5 times more Protein than Steamed Taro Leaves with Salt.
• Both Steamed Taro Leaves with Salt as well as Cooked Tahitian Taro with Salt provide inadequate amounts of Energy and Omega 6 in one pound.