Comparing Nutrients in 300 calories Taro VS Cooked Taro

Weight per 300 calories

• Taro: 268g
• Cooked Taro: 211g

Cooked Taro no Salt has 1.3 times more energy per unit of mass than Raw Taro, which is average in comparison to other foods. Taro having average energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Taro	5%	2%	93%
Cooked Taro	1%	1%	98%

Macro Nutrients

	Taro	Cooked Taro	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.55% 0.54g	0.24% 0.23g	97g per day for Men 19-50 years
Saturated Fat	0.34% 0.11g	0.15% 0.049g	32g per day for Men 19-50 years
Omega 3	4.2% 0.067g	1.85% 0.03g	1.6g per day for Men 19-50 years
Omega 6	0.91% 0.16g	0.4% 0.068g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	54.5% 71g	56.2% 73g	130g per day for Men 19-50 years
Sugars	1.48% 1.07g	1.43% 1.04g	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	29% 11g	28.4% 10.8g	38g per day for Men 19-50 years
Protein	7.17% 4g	1.96% 1.1g	56g per day for Men 19-50 years

Vitamins

	Taro	Cooked Taro	Recommended Dietary Allowance
Vitamin A	1.2% 10.7μg	0.94% 8.45μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	21.2% 0.25mg	19% 0.23mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.15% 0.067mg	4.55% 0.059mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10% 1.6mg	6.73% 1.08mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	16.2% 0.81mg	14% 0.71mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	58.3% 0.76mg	53.8% 0.7mg	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	14.7% 59μg	10% 40μg	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	13.4% 12mg	11.7% 10.6mg	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	42.5% 6.38mg	41.3% 6.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.23% 2.68μg	2.1% 2.54μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Taro	Cooked Taro	Recommended Dietary Allowance
Calcium	11.5% 115mg	3.8% 38mg	1000mg per day for Men 19-50 years
Copper	51% 0.46mg	47% 0.42mg	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	18.4% 1.47mg	19% 1.52mg	8mg per day for Men 19-50 years
Magnesium	21% 88.4mg	15% 63.4mg	420mg per day for Men 19-50 years
Manganese	44.6% 1.03mg	41.2% 0.95mg	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	32% 225mg	23% 161mg	700mg per day for Men 19-50 years
Potassium	46.6% 1583mg	30% 1023mg	3400mg per day for Men 19-50 years
Selenium	3.4% 1.88μg	3.46% 1.9μg	55μg per day for Men 19-50 years
Sodium	1.96% 29.5mg	2.1% 31.7mg	1500mg per day for Men 19-50 years
Zinc	5.6% 0.62mg	5.2% 0.57mg	11mg per day for Men 19-50 years
Water	5.1% 189g	3.64% 135g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Taro vs Cooked Taro:

• Raw Taro has 1.5 times more Vitamin B3 and 1.5 times more Vitamin B9 than Cooked Taro no Salt.
• Both Raw Taro and Cooked Taro no Salt have similar amounts of Vitamin B1, Vitamin B2, Vitamin B5, Vitamin B6, Vitamin C and Vitamin E per 300 kcal.
• Both Raw Taro as well as Cooked Taro no Salt have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin K in 300 kcal.

Comparing minerals per 300 calories for Taro vs Cooked Taro:

• Raw Taro has 3 times more Calcium, 1.4 times more Magnesium, 1.4 times more Phosphorus, 1.5 times more Potassium and 1.4 times more Water than Cooked Taro no Salt.
• Both Raw Taro and Cooked Taro no Salt have similar amounts of Copper, Iron, Manganese, Selenium and Zinc per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Raw Taro has 2.3 times more Omega 3 and 3.7 times more Protein than Cooked Taro no Salt.
• Both Raw Taro and Cooked Taro no Salt have similar amounts of Energy, Carbohydrate and Fiber per 300 kcal.
• Both Raw Taro as well as Cooked Taro no Salt have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 300 kcal.