Comparing Nutrients in 300 calories Taro Leaves VS Steamed Taro Leaves

Weight per 300 calories

• Taro Leaves: 714g
• Steamed Taro Leaves: 1250g

Taro Leaves have 1.8 times more energy per 100g than Steamed Taro Leaves. It has low energy density when compared to other foods. Steamed Taro Leaves having very low energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Taro Leaves	37%	12%	51%
Steamed Taro Leaves	35%	12%	53%

Macro Nutrients

	Taro Leaves	Steamed Taro Leaves	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	5.45% 5.3g	5.3% 5.13g	97g per day for Men 19-50 years
Saturated Fat	3.37% 1.08g	3.24% 1.04g	32g per day for Men 19-50 years
Omega 3	41.5% 0.66g	40% 0.64g	1.6g per day for Men 19-50 years
Omega 6	9% 1.53g	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	37% 48g	38.7% 50.3g	130g per day for Men 19-50 years
Sugars	29.7% 21.5g	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	69.5% 26.4g	65.8% 25g	38g per day for Men 19-50 years
Protein	63.5% 35.6g	60.7% 34g	56g per day for Men 19-50 years

Vitamins

	Taro Leaves	Steamed Taro Leaves	Recommended Dietary Allowance
Vitamin A	191% 1721μg	294% 2650μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	124% 1.5mg	145% 1.74mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	251% 3.26mg	365% 4.75mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	67.5% 11mg	99% 16mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12% 0.6mg	11% 0.55mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	80.2% 1.04mg	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	225% 900μg	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	413% 371mg	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	96% 14.4mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	646% 776μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Taro Leaves	Steamed Taro Leaves	Recommended Dietary Allowance
Calcium	76.4% 764mg	108% 1075mg	1000mg per day for Men 19-50 years
Copper	214% 1.93mg	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	201% 16mg	184% 14.8mg	8mg per day for Men 19-50 years
Magnesium	76.5% 321mg	59.5% 250mg	420mg per day for Men 19-50 years
Manganese	222% 5.1mg	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	61.2% 429mg	48.2% 338mg	700mg per day for Men 19-50 years
Potassium	136% 4629mg	169% 5750mg	3400mg per day for Men 19-50 years
Selenium	11.7% 6.43μg	20.5% 11.3μg	55μg per day for Men 19-50 years
Sodium	1.43% 21.4mg	1.67% 25mg	1500mg per day for Men 19-50 years
Zinc	26.6% 2.93mg	24% 2.63mg	11mg per day for Men 19-50 years
Water	16.5% 612g	31% 1152g	3700g per day for Men 19-50 years

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

• Raw Taro Leaves have 1.5 times more Vitamin B9 than Steamed Taro Leaves.
• While Steamed Taro Leaves contain 1.5 times more Vitamin A, 1.5 times more Vitamin B2 and 1.5 times more Vitamin B3 than Raw Taro Leaves.
• Both Raw Taro Leaves and Steamed Taro Leaves have similar amounts of Vitamin B1, Vitamin B5, Vitamin B6 and Vitamin C per 300 kcal.
• Both Raw Taro Leaves as well as Steamed Taro Leaves have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

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

• Raw Taro Leaves have 1.3 times more Magnesium and 1.3 times more Phosphorus than Steamed Taro Leaves.
• While Steamed Taro Leaves contain 1.4 times more Calcium, 1.8 times more Selenium and 1.9 times more Water than Raw Taro Leaves.
• Both Raw Taro Leaves and Steamed Taro Leaves have similar amounts of Copper, Iron, Manganese, Potassium and Zinc per 300 kcal.

Comparison of macro-nutrients per 300 calories:

Both Raw Taro Leaves and Steamed Taro Leaves have similar amounts of macro-nutrients per 300 kcal
• Both Raw Taro Leaves and Steamed Taro Leaves have similar amounts of Energy, Fat, Saturated Fat, Omega 3, Omega 6, Carbohydrate, Fiber and Protein per 300 kcal.
• Both Raw Taro Leaves as well as Steamed Taro Leaves have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.