Comparing Nutrients in 500 calories Cooked Taro with Salt VS Steamed Taro Leaves with Salt

Weight per 500 calories

• Cooked Taro with Salt: 352g
• Steamed Taro Leaves with Salt: 2083g

Cooked Taro with Salt has 5.9 times more energy per 100g than Steamed Taro Leaves with Salt. It has average energy density when compared to other foods. Steamed Taro Leaves with Salt having very low energy density.

Discover which food has more nutrients per 500 calories - Cooked Taro with Salt or Steamed Taro Leaves with Salt?

Macros Ratio

	Protein	Fat	Carbs
Cooked Taro with Salt	1%	1%	98%
Steamed Taro Leaves with Salt	36%	12%	52%

Macro Nutrients

	Cooked Taro with Salt	Steamed Taro Leaves with Salt	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	0.4% 0.39g	8.8% 8.54g	97g per day for Men 19-50 years
Saturated Fat	0.25% 0.081g	5.4% 1.73g	32g per day for Men 19-50 years
Omega 3	3.1% 0.049g	66.4% 1.06g	1.6g per day for Men 19-50 years
Omega 6	0.66% 0.11g	14.3% 2.44g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	94% 122g	62.3% 81g	130g per day for Men 19-50 years
Sugars	2.38% 1.73g	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	47.3% 18g	110% 41.7g	38g per day for Men 19-50 years
Protein	3.27% 1.83g	101% 56.7g	56g per day for Men 19-50 years

Vitamins

	Cooked Taro with Salt	Steamed Taro Leaves with Salt	Recommended Dietary Allowance
Vitamin A	1.56% 14μg	491% 4417μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	31.4% 0.38mg	241% 2.9mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.6% 0.099mg	609% 7.9mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.2% 1.8mg	165% 26.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	23.7% 1.2mg	18.3% 0.92mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	89.7% 1.17mg	115% 1.5mg	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	16.7% 67μg	250% 1000μg	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	19.6% 17.6mg	822% 740mg	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	68.8% 10.3mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.52% 4.23μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Taro with Salt	Steamed Taro Leaves with Salt	Recommended Dietary Allowance
Calcium	6.34% 63.4mg	179% 1792mg	1000mg per day for Men 19-50 years
Copper	78.6% 0.71mg	324% 2.9mg	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	31.7% 2.54mg	307% 24.6mg	8mg per day for Men 19-50 years
Magnesium	25% 106mg	99% 417mg	420mg per day for Men 19-50 years
Manganese	68.7% 1.6mg	336% 7.73mg	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	38.2% 268mg	80.4% 563mg	700mg per day for Men 19-50 years
Potassium	50% 1704mg	282% 9583mg	3400mg per day for Men 19-50 years
Selenium	5.76% 3.17μg	34% 18.8μg	55μg per day for Men 19-50 years
Sodium	59% 884mg	331% 4958mg	1500mg per day for Men 19-50 years
Zinc	8.64% 0.95mg	39.8% 4.38mg	11mg per day for Men 19-50 years
Water	6.07% 225g	52% 1920g	3700g per day for Men 19-50 years

Cooked Taro With Salt VS Steamed Taro Leaves With Salt Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Cooked Taro with Salt or Steamed Taro Leaves with Salt?

Lets compare vitamin content per 500 calories of Cooked Taro with Salt vs Steamed Taro Leaves with Salt:

• 500 calories of Cooked Taro with Salt have 1.3 times more Vitamin B5 than Steamed Taro Leaves with Salt.
• While 500 kcal of Steamed Taro Leaves with Salt contain 313.6 times more Vitamin A, 7.7 times more Vitamin B1, 80.3 times more Vitamin B2, 14.7 times more Vitamin B3, 1.3 times more Vitamin B6, 14.9 times more Vitamin B9 and 42 times more Vitamin C than Cooked Taro with Salt.
• 500 calories of Cooked Taro with Salt have insufficient amounts of Vitamin A and Vitamin B2
• Both Cooked Taro with Salt as well as Steamed Taro Leaves with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Cooked Taro with Salt vs Steamed Taro Leaves with Salt:

• 500 kcal of Steamed Taro Leaves with Salt contain 28.3 times more Calcium, 4.1 times more Copper, 9.7 times more Iron, 3.9 times more Magnesium, 4.9 times more Manganese, 2.1 times more Phosphorus, 5.6 times more Potassium, 5.9 times more Selenium, 5.6 times more Sodium, 4.6 times more Zinc and 8.5 times more Water than Cooked Taro with Salt.
• 500 calories of Cooked Taro with Salt lack sufficient amounts of Calcium, Selenium and Zinc

Comparison of macro-nutrients per 500 calories:

• 500 calories of Cooked Taro with Salt have 1.5 times more Carbohydrate than Steamed Taro Leaves with Salt.
• While 500 kcal of Steamed Taro Leaves with Salt contain 21.6 times more Omega 3, 21.6 times more Omega 6, 2.3 times more Fiber and 30.9 times more Protein than Cooked Taro with Salt.
• Both Cooked Taro with Salt and Steamed Taro Leaves with Salt offer comparable quantities of Energy per 500 calories.
• 500 calories of Cooked Taro with Salt provide inadequate amounts of Omega 3, Omega 6 and Protein