Comparing Nutrients in 1 pound Cooked Taro Shoots VS Boiled Carrots

Macros Ratio

	Protein	Fat	Carbs
Cooked Taro Shoots	18%	4%	78%
Boiled Carrots	8%	4%	88%

Macro Nutrients

	Cooked Taro Shoots	Boiled Carrots	Recommended Dietary Allowance
Energy	2.2% 63.5kcal	5.47% 159kcal	2900kcal per day for Men 19-50 years
Fat	0.37% 0.36g	0.84% 0.82g	97g per day for Men 19-50 years
Saturated Fat	0.23% 0.073g	0.43% 0.14g	32g per day for Men 19-50 years
Omega 3	2.83% 0.045g	0.28% 0.005g	1.6g per day for Men 19-50 years
Omega 6	0.61% 0.1g	2.32% 0.39g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	11% 14.5g	28.7% 37.3g	130g per day for Men 19-50 years
Sugars	NA	21.6% 15.6g	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	2.25% 1.63g	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	% 1.8g	g per day for Men 19-50 years
Sucrose	NA	% 12.2g	g per day for Men 19-50 years
Fiber	NA	36% 13.6g	38g per day for Men 19-50 years
Protein	5.9% 3.3g	6.16% 3.45g	56g per day for Men 19-50 years

Vitamins

	Cooked Taro Shoots	Boiled Carrots	Recommended Dietary Allowance
Vitamin A	1.5% 13.6μg	429% 3865μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	14.4% 0.17mg	25% 0.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18.5% 0.24mg	15.4% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	23% 3.67mg	18.3% 2.93mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.9% 0.34mg	21% 1.05mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	39% 0.51mg	53.4% 0.69mg	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	3.4% 13.6μg	16% 63.5μg	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	95% 85.7mg	18% 16.3mg	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	31% 4.67mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	51.8% 62μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Taro Shoots	Boiled Carrots	Recommended Dietary Allowance
Calcium	6.35% 63.5mg	13.6% 136mg	1000mg per day for Men 19-50 years
Copper	47.4% 0.43mg	8.57% 0.077mg	0.9mg per day for Men 19-50 years
Fluoride	NA	5.4% 215μg	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	23.2% 1.86mg	19.3% 1.54mg	8mg per day for Men 19-50 years
Magnesium	8.64% 36.3mg	10.8% 45.4mg	420mg per day for Men 19-50 years
Manganese	25.6% 0.59mg	30.6% 0.7mg	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	17% 118mg	19.4% 136mg	700mg per day for Men 19-50 years
Potassium	46% 1560mg	31.4% 1066mg	3400mg per day for Men 19-50 years
Selenium	8.25% 4.54μg	5.77% 3.18μg	55μg per day for Men 19-50 years
Sodium	0.6% 9.07mg	17.5% 263mg	1500mg per day for Men 19-50 years
Zinc	22.3% 2.45mg	8.25% 0.91mg	11mg per day for Men 19-50 years
Water	11.7% 432g	11% 409g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Cooked Taro Shoots vs Boiled Carrots:

• Cooked Taro Shoots no Salt have 1.2 times more Vitamin B2, 1.3 times more Vitamin B3 and 5.3 times more Vitamin C than Boiled and Drained Carrots.
• While Boiled and Drained Carrots contain 284 times more Vitamin A, 1.7 times more Vitamin B1, 3.1 times more Vitamin B5, 1.4 times more Vitamin B6 and 4.7 times more Vitamin B9 than Cooked Taro Shoots no Salt.
• Both Cooked Taro Shoots no Salt as well as Boiled and Drained Carrots have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Cooked Taro Shoots vs Boiled Carrots:

• Cooked Taro Shoots no Salt have 5.5 times more Copper, 1.2 times more Iron, 1.5 times more Potassium, 1.4 times more Selenium and 2.7 times more Zinc than Boiled and Drained Carrots.
• While Boiled and Drained Carrots contain 2.1 times more Calcium and 29 times more Sodium than Cooked Taro Shoots no Salt.
• Both Cooked Taro Shoots no Salt and Boiled and Drained Carrots have similar amounts of Magnesium, Manganese, Phosphorus and Water per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Boiled and Drained Carrots contain 2.5 times more Energy and 2.6 times more Carbohydrate than Cooked Taro Shoots no Salt.
• Both Cooked Taro Shoots no Salt and Boiled and Drained Carrots have similar amounts of Protein per 1 lb.
• Both Cooked Taro Shoots no Salt as well as Boiled and Drained Carrots have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 1 lb.