Comparing Nutrients in 500 calories Steamed Taro Leaves VS Cooked Taro Shoots

Weight per 500 calories

• Steamed Taro Leaves: 2083g
• Cooked Taro Shoots: 3571g

Steamed Taro Leaves have 1.7 times more energy per 100g than Cooked Taro Shoots. It has very low energy density when compared to other foods. Cooked Taro Shoots no Salt having very low energy density.

Which food has more nutrients per 500 calories - Steamed Taro Leaves or Cooked Taro Shoots?

Macros Ratio

	Protein	Fat	Carbs
Steamed Taro Leaves	35%	12%	53%
Cooked Taro Shoots	18%	4%	78%

Macro Nutrients

	Steamed Taro Leaves	Cooked Taro Shoots	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	8.8% 8.54g	2.95% 2.86g	97g per day for Men 19-50 years
Saturated Fat	5.4% 1.73g	1.8% 0.57g	32g per day for Men 19-50 years
Omega 3	66.4% 1.06g	22.3% 0.36g	1.6g per day for Men 19-50 years
Omega 6	14.3% 2.44g	4.83% 0.82g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	64.4% 83.8g	88% 114g	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	110% 41.7g	NA	38g per day for Men 19-50 years
Protein	101% 56.7g	46.6% 26g	56g per day for Men 19-50 years

Vitamins

	Steamed Taro Leaves	Cooked Taro Shoots	Recommended Dietary Allowance
Vitamin A	491% 4417μg	12% 107μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	241% 2.9mg	113% 1.36mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	609% 7.9mg	146% 1.9mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	165% 26.4mg	181% 29mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	18.3% 0.92mg	54.3% 2.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	115% 1.5mg	308% 4mg	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	250% 1000μg	26.8% 107μg	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	822% 740mg	750% 675mg	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

	Steamed Taro Leaves	Cooked Taro Shoots	Recommended Dietary Allowance
Calcium	179% 1792mg	50% 500mg	1000mg per day for Men 19-50 years
Copper	324% 2.9mg	373% 3.36mg	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	307% 24.6mg	183% 14.6mg	8mg per day for Men 19-50 years
Magnesium	99% 417mg	68% 286mg	420mg per day for Men 19-50 years
Manganese	336% 7.73mg	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	80.4% 563mg	133% 929mg	700mg per day for Men 19-50 years
Potassium	282% 9583mg	361% 12286mg	3400mg per day for Men 19-50 years
Selenium	34% 18.8μg	65% 35.7μg	55μg per day for Men 19-50 years
Sodium	2.78% 41.7mg	4.76% 71.4mg	1500mg per day for Men 19-50 years
Zinc	39.8% 4.38mg	175% 19.3mg	11mg per day for Men 19-50 years
Water	52% 1920g	92% 3404g	3700g per day for Men 19-50 years

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

• Steamed Taro Leaves have 41.2 times more Vitamin A, 2.1 times more Vitamin B1, 4.2 times more Vitamin B2 and 9.3 times more Vitamin B9 than Cooked Taro Shoots no Salt.
• While Cooked Taro Shoots no Salt contain 3 times more Vitamin B5 and 2.7 times more Vitamin B6 than Steamed Taro Leaves.
• Both Steamed Taro Leaves and Cooked Taro Shoots no Salt have similar amounts of Vitamin B3 and Vitamin C per 500 kcal.
• Both Steamed Taro Leaves as well as Cooked Taro Shoots no Salt have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

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

• Steamed Taro Leaves have 3.6 times more Calcium, 1.7 times more Iron, 1.5 times more Magnesium and 1.7 times more Manganese than Cooked Taro Shoots no Salt.
• While Cooked Taro Shoots no Salt contain 1.7 times more Phosphorus, 1.3 times more Potassium, 1.9 times more Selenium, 4.4 times more Zinc and 1.8 times more Water than Steamed Taro Leaves.
• Both Steamed Taro Leaves and Cooked Taro Shoots no Salt have similar amounts of Copper per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Steamed Taro Leaves have 3 times more Fat, 3 times more Saturated Fat, 3 times more Omega 3, 3 times more Omega 6 and 2.2 times more Protein than Cooked Taro Shoots no Salt.
• While Cooked Taro Shoots no Salt contain 1.4 times more Carbohydrate than Steamed Taro Leaves.
• Both Steamed Taro Leaves and Cooked Taro Shoots no Salt have similar amounts of Energy per 500 kcal.
• Both Steamed Taro Leaves as well as Cooked Taro Shoots no Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.