Comparing Nutrients in 500 calories Cooked Taro VS Taro Leaves

Weight per 500 calories

• Cooked Taro: 352g
• Taro Leaves: 1191g

Cooked Taro has 3.4 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 500 calories - Cooked Taro or Taro Leaves?

Macros Ratio

	Protein	Fat	Carbs
Cooked Taro	1%	1%	98%
Taro Leaves	37%	12%	51%

Macro Nutrients

	Cooked Taro	Taro Leaves	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	0.4% 0.39g	9.1% 8.8g	97g per day for Men 19-50 years
Saturated Fat	0.25% 0.081g	5.6% 1.8g	32g per day for Men 19-50 years
Omega 3	3.1% 0.049g	69% 1.1g	1.6g per day for Men 19-50 years
Omega 6	0.66% 0.11g	15% 2.55g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	94% 122g	61.4% 79.8g	130g per day for Men 19-50 years
Sugars	2.38% 1.73g	49.4% 36g	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	116% 44g	38g per day for Men 19-50 years
Protein	3.27% 1.83g	106% 59.3g	56g per day for Men 19-50 years

Vitamins

	Cooked Taro	Taro Leaves	Recommended Dietary Allowance
Vitamin A	1.56% 14μg	319% 2869μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	31.4% 0.38mg	207% 2.5mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.6% 0.099mg	418% 5.43mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.2% 1.8mg	113% 18mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	23.7% 1.2mg	20% 1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	89.7% 1.17mg	134% 1.74mg	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	375% 1500μg	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	688% 619mg	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	160% 24mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.52% 4.23μg	1077% 1293μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Taro	Taro Leaves	Recommended Dietary Allowance
Calcium	6.34% 63.4mg	127% 1274mg	1000mg per day for Men 19-50 years
Copper	78.6% 0.71mg	357% 3.2mg	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	335% 26.8mg	8mg per day for Men 19-50 years
Magnesium	25% 106mg	128% 536mg	420mg per day for Men 19-50 years
Manganese	68.7% 1.6mg	370% 8.5mg	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	102% 714mg	700mg per day for Men 19-50 years
Potassium	50% 1704mg	227% 7714mg	3400mg per day for Men 19-50 years
Selenium	5.76% 3.17μg	19.5% 10.7μg	55μg per day for Men 19-50 years
Sodium	3.52% 53mg	2.4% 35.7mg	1500mg per day for Men 19-50 years
Zinc	8.64% 0.95mg	44.4% 4.9mg	11mg per day for Men 19-50 years
Water	6.07% 225g	27.6% 1020g	3700g per day for Men 19-50 years

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

• Raw Taro Leaves contain 203.7 times more Vitamin A, 6.6 times more Vitamin B1, 55.1 times more Vitamin B2, 10 times more Vitamin B3, 1.5 times more Vitamin B6, 22.4 times more Vitamin B9, 35.2 times more Vitamin C, 2.3 times more Vitamin E and 306 times more Vitamin K than Cooked Taro no Salt.
• Both Cooked Taro no Salt and Raw Taro Leaves have similar amounts of Vitamin B5 per 500 kcal.
• Both Cooked Taro no Salt as well as Raw Taro Leaves have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Cooked Taro vs Taro Leaves:

• Raw Taro Leaves contain 20.1 times more Calcium, 4.5 times more Copper, 10.6 times more Iron, 5.1 times more Magnesium, 5.4 times more Manganese, 2.7 times more Phosphorus, 4.5 times more Potassium, 3.4 times more Selenium, 5.1 times more Zinc and 4.5 times more Water than Cooked Taro no Salt.

Comparison of macro-nutrients per 500 calories:

• Cooked Taro no Salt has 1.5 times more Carbohydrate than Raw Taro Leaves.
• While Raw Taro Leaves contain 22.7 times more Fat, 22.2 times more Saturated Fat, 22.5 times more Omega 3, 22.6 times more Omega 6, 20.8 times more Sugars, 2.5 times more Fiber and 32.4 times more Protein than Cooked Taro no Salt.
• Both Cooked Taro no Salt and Raw Taro Leaves have similar amounts of Energy per 500 kcal.
• Both Cooked Taro no Salt as well as Raw Taro Leaves have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.