Comparing Nutrients in 300 calories Cooked Taro with Salt VS Steamed Taro Leaves with Salt

Weight per 300 calories

• Cooked Taro with Salt: 211g
• Steamed Taro Leaves with Salt: 1250g

Cooked Taro with Salt has 5.9 times more energy per 100g than Steamed Taro Leaves with Salt. It has average energy density when compared to other foods. Steamed Taro Leaves with Salt having very low energy density.

Discover which food has more nutrients per 300 calories - Cooked Taro with Salt or Steamed Taro Leaves with Salt?

Macros Ratio

	Protein	Fat	Carbs
Cooked Taro with Salt	1%	1%	98%
Steamed Taro Leaves with Salt	36%	12%	52%

Macro Nutrients

	Cooked Taro with Salt	Steamed Taro Leaves with Salt	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.24% 0.23g	5.3% 5.13g	97g per day for Men 19-50 years
Saturated Fat	0.15% 0.049g	3.24% 1.04g	32g per day for Men 19-50 years
Omega 3	1.85% 0.03g	40% 0.64g	1.6g per day for Men 19-50 years
Omega 6	0.4% 0.068g	8.6% 1.46g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	56.2% 73g	37.4% 48.6g	130g per day for Men 19-50 years
Sugars	1.43% 1.04g	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	28.4% 10.8g	65.8% 25g	38g per day for Men 19-50 years
Protein	1.96% 1.1g	60.7% 34g	56g per day for Men 19-50 years

Vitamins

	Cooked Taro with Salt	Steamed Taro Leaves with Salt	Recommended Dietary Allowance
Vitamin A	0.94% 8.45μg	294% 2650μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	19% 0.23mg	145% 1.74mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.55% 0.059mg	365% 4.75mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.73% 1.08mg	99% 16mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	14% 0.71mg	11% 0.55mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	53.8% 0.7mg	69.2% 0.9mg	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	10% 40μg	150% 600μg	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	11.7% 10.6mg	493% 444mg	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	41.3% 6.2mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.1% 2.54μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Taro with Salt	Steamed Taro Leaves with Salt	Recommended Dietary Allowance
Calcium	3.8% 38mg	108% 1075mg	1000mg per day for Men 19-50 years
Copper	47% 0.42mg	194% 1.75mg	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	19% 1.52mg	184% 14.8mg	8mg per day for Men 19-50 years
Magnesium	15% 63.4mg	59.5% 250mg	420mg per day for Men 19-50 years
Manganese	41.2% 0.95mg	202% 4.64mg	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	23% 161mg	48.2% 338mg	700mg per day for Men 19-50 years
Potassium	30% 1023mg	169% 5750mg	3400mg per day for Men 19-50 years
Selenium	3.46% 1.9μg	20.5% 11.3μg	55μg per day for Men 19-50 years
Sodium	35.4% 530mg	198% 2975mg	1500mg per day for Men 19-50 years
Zinc	5.2% 0.57mg	24% 2.63mg	11mg per day for Men 19-50 years
Water	3.64% 135g	31% 1152g	3700g per day for Men 19-50 years

Cooked Taro With Salt VS Steamed Taro Leaves With Salt Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Cooked Taro with Salt or Steamed Taro Leaves with Salt?

Lets compare vitamin content per 300 calories of Cooked Taro with Salt vs Steamed Taro Leaves with Salt:

• 300 calories of Cooked Taro with Salt have 1.3 times more Vitamin B5 than Steamed Taro Leaves with Salt.
• While 300 kcal of Steamed Taro Leaves with Salt contain 313.6 times more Vitamin A, 7.7 times more Vitamin B1, 80.3 times more Vitamin B2, 14.7 times more Vitamin B3, 1.3 times more Vitamin B6, 14.9 times more Vitamin B9 and 42 times more Vitamin C than Cooked Taro with Salt.
• 300 calories of Cooked Taro with Salt have insufficient amounts of Vitamin A and Vitamin B2
• Both Cooked Taro with Salt as well as Steamed Taro Leaves with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 300 calories.

Comparing minerals per 300 calories for Cooked Taro with Salt vs Steamed Taro Leaves with Salt:

• 300 kcal of Steamed Taro Leaves with Salt contain 28.3 times more Calcium, 4.1 times more Copper, 9.7 times more Iron, 3.9 times more Magnesium, 4.9 times more Manganese, 2.1 times more Phosphorus, 5.6 times more Potassium, 5.9 times more Selenium, 5.6 times more Sodium, 4.6 times more Zinc and 8.5 times more Water than Cooked Taro with Salt.
• 300 calories of Cooked Taro with Salt lack sufficient amounts of Calcium, Selenium and Zinc

Comparison of macro-nutrients per 300 calories:

• 300 calories of Cooked Taro with Salt have 1.5 times more Carbohydrate than Steamed Taro Leaves with Salt.
• While 300 kcal of Steamed Taro Leaves with Salt contain 21.6 times more Omega 3, 21.6 times more Omega 6, 2.3 times more Fiber and 30.9 times more Protein than Cooked Taro with Salt.
• Both Cooked Taro with Salt and Steamed Taro Leaves with Salt offer comparable quantities of Energy per 300 calories.
• 300 calories of Cooked Taro with Salt provide inadequate amounts of Omega 3, Omega 6 and Protein