Comparing Nutrients in 1 pound Cooked Tahitian Taro VS Tahitian Taro

Macros Ratio

	Protein	Fat	Carbs
Cooked Tahitian Taro	33%	12%	55%
Tahitian Taro	23%	18%	59%

Macro Nutrients

	Cooked Tahitian Taro	Tahitian Taro	Recommended Dietary Allowance
Energy	6.9% 200kcal	6.9% 200kcal	2900kcal per day for Men 19-50 years
Fat	3.18% 3.1g	4.54% 4.4g	97g per day for Men 19-50 years
Saturated Fat	1.97% 0.63g	2.8% 0.89g	32g per day for Men 19-50 years
Omega 3	24% 0.39g	34.3% 0.55g	1.6g per day for Men 19-50 years
Omega 6	5.23% 0.89g	7.44% 1.27g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	24% 31g	24% 31.3g	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	NA	38g per day for Men 19-50 years
Protein	33.7% 19g	22.6% 12.7g	56g per day for Men 19-50 years

Vitamins

	Cooked Tahitian Taro	Tahitian Taro	Recommended Dietary Allowance
Vitamin A	44.4% 399μg	51.4% 463μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16.6% 0.2mg	23.4% 0.28mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	69% 0.9mg	85% 1.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13.6% 2.18mg	28.2% 4.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11.4% 0.57mg	11.2% 0.56mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	41% 0.53mg	40.5% 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	7.94% 31.8μg	10.2% 41μg	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	484% 435mg	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	Tahitian Taro	Recommended Dietary Allowance
Calcium	67.6% 676mg	58.5% 585mg	1000mg per day for Men 19-50 years
Copper	38.3% 0.34mg	35.8% 0.32mg	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	73.7% 5.9mg	8mg per day for Men 19-50 years
Magnesium	55% 231mg	50.8% 213mg	420mg per day for Men 19-50 years
Manganese	33% 0.76mg	31% 0.71mg	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	29% 204mg	700mg per day for Men 19-50 years
Potassium	83% 2826mg	81% 2749mg	3400mg per day for Men 19-50 years
Selenium	6.6% 3.63μg	5.77% 3.18μg	55μg per day for Men 19-50 years
Sodium	16.3% 245mg	15% 227mg	1500mg per day for Men 19-50 years
Zinc	4.12% 0.45mg	3.7% 0.41mg	11mg per day for Men 19-50 years
Water	10.6% 392g	10.8% 399g	3700g per day for Men 19-50 years

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

• Raw Tahitian Taro contains 1.4 times more Vitamin B1, 2.1 times more Vitamin B3, 1.3 times more Vitamin B9 and 2.5 times more Vitamin C than Cooked Tahitian Taro no Salt.
• Both Cooked Tahitian Taro no Salt and Raw Tahitian Taro have similar amounts of Vitamin A, Vitamin B2, Vitamin B5 and Vitamin B6 per 1 lb.
• Both Cooked Tahitian Taro no Salt as well as Raw Tahitian Taro have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

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

• Cooked Tahitian Taro no Salt has 1.5 times more Phosphorus than Raw Tahitian Taro.
• Both Cooked Tahitian Taro no Salt and Raw Tahitian Taro have similar amounts of Calcium, Copper, Iron, Magnesium, Manganese, Potassium, Selenium, Sodium and Water per 1 lb.
• Both Cooked Tahitian Taro no Salt as well as Raw Tahitian Taro have insufficient amounts of Zinc in 1 lb.

Comparison of macro-nutrients per 1 pound:

• Cooked Tahitian Taro no Salt has 1.5 times more Protein than Raw Tahitian Taro.
• While Raw Tahitian Taro contains 1.4 times more Fat, 1.4 times more Omega 3 and 1.4 times more Omega 6 than Cooked Tahitian Taro no Salt.
• Both Cooked Tahitian Taro no Salt and Raw Tahitian Taro have similar amounts of Energy and Carbohydrate per 1 lb.
• Both Cooked Tahitian Taro no Salt as well as Raw Tahitian Taro have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.