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

Macros Ratio

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

Macro Nutrients

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

Vitamins

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

	Cooked Tahitian Taro with Salt	Steamed Taro Leaves with Salt	Recommended Dietary Allowance
Calcium	67.6% 676mg	39% 390mg	1000mg per day for Men 19-50 years
Copper	38.3% 0.34mg	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	88.5% 7.08mg	67% 5.35mg	8mg per day for Men 19-50 years
Magnesium	55% 231mg	21.6% 91mg	420mg per day for Men 19-50 years
Manganese	33% 0.76mg	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	43.4% 304mg	17.5% 122mg	700mg per day for Men 19-50 years
Potassium	83% 2826mg	61.4% 2087mg	3400mg per day for Men 19-50 years
Selenium	6.6% 3.63μg	7.42% 4.1μg	55μg per day for Men 19-50 years
Sodium	87.7% 1315mg	72% 1080mg	1500mg per day for Men 19-50 years
Zinc	4.12% 0.45mg	8.66% 0.95mg	11mg per day for Men 19-50 years
Water	10.6% 392g	11.3% 418g	3700g per day for Men 19-50 years

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

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

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

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

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

• 1 pound of Cooked Tahitian Taro with Salt has 1.7 times more Calcium, 1.3 times more Iron, 2.6 times more Magnesium, 2.5 times more Phosphorus, 1.4 times more Potassium and 1.2 times more Sodium than Steamed Taro Leaves with Salt.
• While 1 lb of Steamed Taro Leaves with Salt contains 1.8 times more Copper and 2.2 times more Manganese than Cooked Tahitian Taro with Salt.
• Both Cooked Tahitian Taro with Salt and Steamed Taro Leaves with Salt contain similar levels of Water per one pound.
• Both Cooked Tahitian Taro with Salt as well as Steamed Taro Leaves with Salt lack sufficient amounts of Selenium and Zinc in one pound.

Comparison of macro-nutrients per 1 pound:

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