Comparing Nutrients in 1 pound Taro Leaves VS Cooked Taro

Macros Ratio

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

Macro Nutrients

	Taro Leaves	Cooked Taro	Recommended Dietary Allowance
Energy	6.57% 191kcal	22.2% 644kcal	2900kcal per day for Men 19-50 years
Fat	3.46% 3.36g	0.51% 0.5g	97g per day for Men 19-50 years
Saturated Fat	2.14% 0.68g	0.33% 0.1g	32g per day for Men 19-50 years
Omega 3	26.4% 0.42g	3.97% 0.064g	1.6g per day for Men 19-50 years
Omega 6	5.7% 0.97g	0.85% 0.15g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	23.4% 30.4g	121% 157g	130g per day for Men 19-50 years
Sugars	19% 13.7g	3.07% 2.22g	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	44% 16.8g	61% 23g	38g per day for Men 19-50 years
Protein	40.3% 22.6g	4.2% 2.36g	56g per day for Men 19-50 years

Vitamins

	Taro Leaves	Cooked Taro	Recommended Dietary Allowance
Vitamin A	121% 1093μg	2% 18μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	79% 0.95mg	40.4% 0.49mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	159% 2.07mg	9.77% 0.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	43% 6.86mg	14.5% 2.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.62% 0.38mg	30.5% 1.52mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	51% 0.66mg	115% 1.5mg	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	143% 572μg	21.5% 86μg	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	262% 236mg	25% 22.7mg	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	61% 9.16mg	88.6% 13.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	411% 493μg	4.54% 5.44μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Taro Leaves	Cooked Taro	Recommended Dietary Allowance
Calcium	48.5% 485mg	8.16% 81.6mg	1000mg per day for Men 19-50 years
Copper	136% 1.22mg	101% 0.91mg	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	128% 10.2mg	41% 3.27mg	8mg per day for Men 19-50 years
Magnesium	48.6% 204mg	32.4% 136mg	420mg per day for Men 19-50 years
Manganese	141% 3.24mg	88.5% 2.04mg	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	39% 272mg	49.2% 345mg	700mg per day for Men 19-50 years
Potassium	86.4% 2939mg	64.6% 2195mg	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	0.91% 13.6mg	4.54% 68mg	1500mg per day for Men 19-50 years
Zinc	17% 1.86mg	11% 1.22mg	11mg per day for Men 19-50 years
Water	10.5% 389g	7.82% 289g	3700g per day for Men 19-50 years

Nutrient Comparison: Taro Leaves VS Cooked Taro per 1 lb

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

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

• 1 pound of Taro Leaves has 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.
• While 1 lb of Cooked Taro no Salt contains 4 times more Vitamin B5, 2.3 times more Vitamin B6 and 1.5 times more Vitamin E than Raw Taro Leaves.
• 1 pound of Taro Leaves have insufficient amounts of Vitamin B5
• 1 pound of Cooked Taro have insufficient amounts of Vitamin A and Vitamin K
• Both Raw Taro Leaves as well as Cooked Taro no Salt have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

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

• 1 pound of Taro Leaves has 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.
• While 1 lb of Cooked Taro no Salt contains 1.3 times more Phosphorus than Raw Taro Leaves.
• 1 pound of Cooked Taro lack sufficient amounts of Calcium
• Both Raw Taro Leaves as well as Cooked Taro no Salt lack sufficient amounts of Selenium in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Taro Leaves has 6.6 times more Omega 3, 6.1 times more Sugars and 9.6 times more Protein than Cooked Taro.
• While 1 lb of Cooked Taro no Salt contains 3.4 times more Energy, 5.2 times more Carbohydrate and 1.4 times more Fiber than Raw Taro Leaves.
• 1 pound of Taro Leaves provide inadequate amounts of Energy
• 1 pound of Cooked Taro provide inadequate amounts of Omega 3 and Protein
• Both Raw Taro Leaves as well as Cooked Taro no Salt provide inadequate amounts of Omega 6 in one pound.