Comparing Nutrients in 300 calories Taro Shoots VS Steamed Taro Leaves

Weight per 300 calories

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

Steamed Taro Leaves have 2.2 times more energy per unit of mass than Raw Taro Shoots, which is very low in comparison to other foods. Taro Shoots having very low energy density.

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

Macros Ratio

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

Macro Nutrients

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

Vitamins

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

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

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

• Raw Taro Shoots have 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.
• While Steamed Taro Leaves contain 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.
• Both Raw Taro Shoots 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 Shoots vs Steamed Taro Leaves:

• Raw Taro Shoots have 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.
• While Steamed Taro Leaves contain 3.3 times more Calcium and 1.4 times more Manganese than Raw Taro Shoots.
• Both Raw Taro Shoots and Steamed Taro Leaves have similar amounts of Iron and Magnesium per 300 kcal.

Comparison of macro-nutrients per 300 calories:

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