Comparing Nutrients in 300 calories Steamed Taro Leaves VS Taro Shoots

Weight per 300 calories

• Steamed Taro Leaves: 1250g
• Taro Shoots: 2727g

Steamed Taro Leaves have 2.2 times more energy per 100g than Taro Shoots. It has very low energy density when compared to other foods. Raw Taro Shoots having very low energy density.

Which food has more nutrients per 300 calories - Steamed Taro Leaves or Taro Shoots?

Macros Ratio

	Protein	Fat	Carbs
Steamed Taro Leaves	35%	12%	53%
Taro Shoots	27%	6%	67%

Macro Nutrients

	Steamed Taro Leaves	Taro Shoots	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	5.3% 5.13g	2.53% 2.45g	97g per day for Men 19-50 years
Saturated Fat	3.24% 1.04g	1.53% 0.49g	32g per day for Men 19-50 years
Omega 3	40% 0.64g	18.8% 0.3g	1.6g per day for Men 19-50 years
Omega 6	8.6% 1.46g	4.17% 0.71g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	38.7% 50.3g	48.7% 63.3g	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	65.8% 25g	NA	38g per day for Men 19-50 years
Protein	60.7% 34g	45% 25g	56g per day for Men 19-50 years

Vitamins

	Steamed Taro Leaves	Taro Shoots	Recommended Dietary Allowance
Vitamin A	294% 2650μg	9.1% 82μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	145% 1.74mg	91% 1.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	365% 4.75mg	105% 1.36mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	99% 16mg	136% 22mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11% 0.55mg	41% 2.05mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	69.2% 0.9mg	233% 3.03mg	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	150% 600μg	20.5% 82μg	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	493% 444mg	636% 573mg	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

	Steamed Taro Leaves	Taro Shoots	Recommended Dietary Allowance
Calcium	108% 1075mg	32.7% 327mg	1000mg per day for Men 19-50 years
Copper	194% 1.75mg	267% 2.4mg	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	184% 14.8mg	205% 16.4mg	8mg per day for Men 19-50 years
Magnesium	59.5% 250mg	52% 218mg	420mg per day for Men 19-50 years
Manganese	202% 4.64mg	145% 3.33mg	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	48.2% 338mg	109% 764mg	700mg per day for Men 19-50 years
Potassium	169% 5750mg	266% 9055mg	3400mg per day for Men 19-50 years
Selenium	20.5% 11.3μg	44.6% 24.5μg	55μg per day for Men 19-50 years
Sodium	1.67% 25mg	1.8% 27.3mg	1500mg per day for Men 19-50 years
Zinc	24% 2.63mg	126% 14mg	11mg per day for Men 19-50 years
Water	31% 1152g	70.6% 2613g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Steamed Taro Leaves vs Taro Shoots:

• Steamed Taro Leaves have 32.4 times more Vitamin A, 1.6 times more Vitamin B1, 3.5 times more Vitamin B2 and 7.3 times more Vitamin B9 than Raw Taro Shoots.
• While Raw Taro Shoots contain 1.4 times more Vitamin B3, 3.7 times more Vitamin B5, 3.4 times more Vitamin B6 and 1.3 times more Vitamin C than Steamed Taro Leaves.
• Both Steamed Taro Leaves as well as Raw Taro Shoots have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Steamed Taro Leaves vs Taro Shoots:

• Steamed Taro Leaves have 3.3 times more Calcium and 1.4 times more Manganese than Raw Taro Shoots.
• While Raw Taro Shoots contain 1.4 times more Copper, 2.3 times more Phosphorus, 1.6 times more Potassium, 2.2 times more Selenium, 5.3 times more Zinc and 2.3 times more Water than Steamed Taro Leaves.
• Both Steamed Taro Leaves and Raw Taro Shoots have similar amounts of Iron and Magnesium per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Steamed Taro Leaves have 2.1 times more Fat, 2.1 times more Saturated Fat, 2.1 times more Omega 3, 2.1 times more Omega 6 and 1.4 times more Protein than Raw Taro Shoots.
• While Raw Taro Shoots contain 1.3 times more Carbohydrate than Steamed Taro Leaves.
• Both Steamed Taro Leaves and Raw Taro Shoots have similar amounts of Energy per 300 kcal.
• Both Steamed Taro Leaves as well as Raw Taro Shoots have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.