Comparing Nutrients in 300 calories Taro Leaves VS Taro Shoots

Weight per 300 calories

• Taro Leaves: 714g
• Taro Shoots: 2727g

Taro Leaves have 3.8 times more energy per 100g than Taro Shoots. It has low energy density when compared to other foods. Raw Taro Shoots having very low energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Taro Leaves	37%	12%	51%
Taro Shoots	27%	6%	67%

Macro Nutrients

	Taro Leaves	Taro Shoots	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	5.45% 5.3g	2.53% 2.45g	97g per day for Men 19-50 years
Saturated Fat	3.37% 1.08g	1.53% 0.49g	32g per day for Men 19-50 years
Omega 3	41.5% 0.66g	18.8% 0.3g	1.6g per day for Men 19-50 years
Omega 6	9% 1.53g	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	37% 48g	48.7% 63.3g	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	NA	38g per day for Men 19-50 years
Protein	63.5% 35.6g	45% 25g	56g per day for Men 19-50 years

Vitamins

	Taro Leaves	Taro Shoots	Recommended Dietary Allowance
Vitamin A	191% 1721μg	9.1% 82μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	124% 1.5mg	91% 1.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	251% 3.26mg	105% 1.36mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	67.5% 11mg	136% 22mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12% 0.6mg	41% 2.05mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	80.2% 1.04mg	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	225% 900μg	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	413% 371mg	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	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	Taro Shoots	Recommended Dietary Allowance
Calcium	76.4% 764mg	32.7% 327mg	1000mg per day for Men 19-50 years
Copper	214% 1.93mg	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	201% 16mg	205% 16.4mg	8mg per day for Men 19-50 years
Magnesium	76.5% 321mg	52% 218mg	420mg per day for Men 19-50 years
Manganese	222% 5.1mg	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	61.2% 429mg	109% 764mg	700mg per day for Men 19-50 years
Potassium	136% 4629mg	266% 9055mg	3400mg per day for Men 19-50 years
Selenium	11.7% 6.43μg	44.6% 24.5μg	55μg per day for Men 19-50 years
Sodium	1.43% 21.4mg	1.8% 27.3mg	1500mg per day for Men 19-50 years
Zinc	26.6% 2.93mg	126% 14mg	11mg per day for Men 19-50 years
Water	16.5% 612g	70.6% 2613g	3700g per day for Men 19-50 years

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

• Raw Taro Leaves have 21 times more Vitamin A, 1.4 times more Vitamin B1, 2.4 times more Vitamin B2 and 11 times more Vitamin B9 than Raw Taro Shoots.
• While Raw Taro Shoots contain 2 times more Vitamin B3, 3.4 times more Vitamin B5, 2.9 times more Vitamin B6 and 1.5 times more Vitamin C than Raw Taro Leaves.
• Both Raw 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 Taro Leaves vs Taro Shoots:

• Raw Taro Leaves have 2.3 times more Calcium, 1.5 times more Magnesium and 1.5 times more Manganese than Raw Taro Shoots.
• While Raw Taro Shoots contain 1.8 times more Phosphorus, 2 times more Potassium, 3.8 times more Selenium, 4.7 times more Zinc and 4.3 times more Water than Raw Taro Leaves.
• Both Raw Taro Leaves and Raw Taro Shoots have similar amounts of Copper and Iron per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Raw Taro Leaves have 2.2 times more Fat, 2.2 times more Saturated Fat, 2.2 times more Omega 3, 2.2 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 Raw Taro Leaves.
• Both Raw Taro Leaves and Raw Taro Shoots have similar amounts of Energy per 300 kcal.
• Both Raw Taro Leaves as well as Raw Taro Shoots have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.