Comparing Nutrients in 300 calories Cooked Tahitian Taro VS Tahitian Taro

Weight per 300 calories

• Cooked Tahitian Taro: 682g
• Tahitian Taro: 682g

Both foods have similar energy densities which is low in comparison to other foods.

Discover which food has more nutrients per 300 calories - Cooked Tahitian Taro or Tahitian Taro?

Macros Ratio

	Protein	Fat	Carbs
Cooked Tahitian Taro	33%	12%	55%
Tahitian Taro	23%	18%	59%

Macro Nutrients

	Cooked Tahitian Taro	Tahitian Taro	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	4.78% 4.64g	6.8% 6.6g	97g per day for Men 19-50 years
Saturated Fat	2.96% 0.95g	4.2% 1.34g	32g per day for Men 19-50 years
Omega 3	36.2% 0.58g	51.6% 0.83g	1.6g per day for Men 19-50 years
Omega 6	7.86% 1.34g	11% 1.9g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	36% 46.7g	36.2% 47g	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	NA	38g per day for Men 19-50 years
Protein	50.6% 28.4g	34% 19g	56g per day for Men 19-50 years

Vitamins

	Cooked Tahitian Taro	Tahitian Taro	Recommended Dietary Allowance
Vitamin A	66.7% 600μg	77.3% 695μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	25% 0.3mg	35.2% 0.42mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	104% 1.35mg	128% 1.66mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	20.5% 3.27mg	42.4% 6.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17% 0.86mg	17% 0.85mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	61.4% 0.8mg	61% 0.79mg	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	12% 47.7μg	15.3% 61.4μg	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	288% 259mg	727% 655mg	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

	Cooked Tahitian Taro	Tahitian Taro	Recommended Dietary Allowance
Calcium	102% 1016mg	88% 880mg	1000mg per day for Men 19-50 years
Copper	57.6% 0.52mg	53.8% 0.48mg	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	133% 10.6mg	111% 8.86mg	8mg per day for Men 19-50 years
Magnesium	82.8% 348mg	76.3% 320mg	420mg per day for Men 19-50 years
Manganese	50% 1.15mg	46.5% 1.07mg	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	65.3% 457mg	44% 307mg	700mg per day for Men 19-50 years
Potassium	125% 4248mg	122% 4132mg	3400mg per day for Men 19-50 years
Selenium	9.9% 5.45μg	8.68% 4.77μg	55μg per day for Men 19-50 years
Sodium	24.5% 368mg	22.7% 341mg	1500mg per day for Men 19-50 years
Zinc	6.2% 0.68mg	5.58% 0.61mg	11mg per day for Men 19-50 years
Water	16% 590g	16.2% 600g	3700g per day for Men 19-50 years

Cooked Tahitian Taro VS Tahitian Taro Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Cooked Tahitian Taro or Tahitian Taro?

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

• 300 kcal of Raw Tahitian Taro contain 1.4 times more Vitamin B1, 2.1 times more Vitamin B3, 1.3 times more Vitamin B9 and 2.5 times more Vitamin C than Cooked Tahitian Taro no Salt.
• Both Cooked Tahitian Taro and Tahitian Taro provide similar amounts of Vitamin A, Vitamin B2, Vitamin B5 and Vitamin B6 per 300 calories.
• Both Cooked Tahitian Taro no Salt as well as Raw Tahitian Taro have insufficient amounts of Vitamin B12 and Vitamin D in 300 calories.

Comparing minerals per 300 calories for Cooked Tahitian Taro vs Tahitian Taro:

• 300 calories of Cooked Tahitian Taro have 1.5 times more Phosphorus than Tahitian Taro.
• Both Cooked Tahitian Taro and Tahitian Taro contain similar levels of Calcium, Copper, Iron, Magnesium, Manganese, Potassium, Selenium, Sodium and Water per 300 calories.
• 300 calories of Tahitian Taro lack sufficient amounts of Zinc

Comparison of macro-nutrients per 300 calories:

• 300 calories of Cooked Tahitian Taro have 1.5 times more Protein than Tahitian Taro.
• While 300 kcal of Raw Tahitian Taro contain 1.4 times more Fat, 1.4 times more Omega 3 and 1.4 times more Omega 6 than Cooked Tahitian Taro no Salt.
• Both Cooked Tahitian Taro and Tahitian Taro offer comparable quantities of Energy and Carbohydrate per 300 calories.