Comparing Nutrients in 300 calories Taro VS Taro Leaves

Weight per 300 calories

• Taro: 268g
• Taro Leaves: 714g

Taro has 2.7 times more energy per 100g than Taro Leaves. It has average energy density when compared to other foods. Raw Taro Leaves having low energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Taro	5%	2%	93%
Taro Leaves	37%	12%	51%

Macro Nutrients

	Taro	Taro Leaves	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.55% 0.54g	5.45% 5.3g	97g per day for Men 19-50 years
Saturated Fat	0.34% 0.11g	3.37% 1.08g	32g per day for Men 19-50 years
Omega 3	4.2% 0.067g	41.5% 0.66g	1.6g per day for Men 19-50 years
Omega 6	0.91% 0.16g	9% 1.53g	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	37% 48g	130g per day for Men 19-50 years
Sugars	1.48% 1.07g	29.7% 21.5g	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	69.5% 26.4g	38g per day for Men 19-50 years
Protein	7.17% 4g	63.5% 35.6g	56g per day for Men 19-50 years

Vitamins

	Taro	Taro Leaves	Recommended Dietary Allowance
Vitamin A	1.2% 10.7μg	191% 1721μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	21.2% 0.25mg	124% 1.5mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.15% 0.067mg	251% 3.26mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10% 1.6mg	67.5% 11mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	16.2% 0.81mg	12% 0.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	58.3% 0.76mg	80.2% 1.04mg	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	225% 900μg	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	413% 371mg	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	96% 14.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.23% 2.68μg	646% 776μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Taro	Taro Leaves	Recommended Dietary Allowance
Calcium	11.5% 115mg	76.4% 764mg	1000mg per day for Men 19-50 years
Copper	51% 0.46mg	214% 1.93mg	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	201% 16mg	8mg per day for Men 19-50 years
Magnesium	21% 88.4mg	76.5% 321mg	420mg per day for Men 19-50 years
Manganese	44.6% 1.03mg	222% 5.1mg	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	61.2% 429mg	700mg per day for Men 19-50 years
Potassium	46.6% 1583mg	136% 4629mg	3400mg per day for Men 19-50 years
Selenium	3.4% 1.88μg	11.7% 6.43μg	55μg per day for Men 19-50 years
Sodium	1.96% 29.5mg	1.43% 21.4mg	1500mg per day for Men 19-50 years
Zinc	5.6% 0.62mg	26.6% 2.93mg	11mg per day for Men 19-50 years
Water	5.1% 189g	16.5% 612g	3700g per day for Men 19-50 years

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

• Raw Taro has 1.4 times more Vitamin B5 than Raw Taro Leaves.
• While Raw Taro Leaves contain 160.7 times more Vitamin A, 5.9 times more Vitamin B1, 48.6 times more Vitamin B2, 6.7 times more Vitamin B3, 1.4 times more Vitamin B6, 15.3 times more Vitamin B9, 30.8 times more Vitamin C, 2.3 times more Vitamin E and 289.6 times more Vitamin K than Raw Taro.
• Both Raw Taro as well as Raw Taro Leaves have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Taro vs Taro Leaves:

• Raw Taro Leaves contain 6.6 times more Calcium, 4.2 times more Copper, 10.9 times more Iron, 3.6 times more Magnesium, 5 times more Manganese, 1.9 times more Phosphorus, 2.9 times more Potassium, 3.4 times more Selenium, 4.8 times more Zinc and 3.2 times more Water than Raw Taro.

Comparison of macro-nutrients per 300 calories:

• Raw Taro has 1.5 times more Carbohydrate than Raw Taro Leaves.
• While Raw Taro Leaves contain 9.9 times more Fat, 9.8 times more Saturated Fat, 9.9 times more Omega 3, 9.8 times more Omega 6, 20.1 times more Sugars, 2.4 times more Fiber and 8.9 times more Protein than Raw Taro.
• Both Raw Taro and Raw Taro Leaves have similar amounts of Energy per 300 kcal.
• Both Raw Taro as well as Raw Taro Leaves have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.