Comparing Nutrients in 500 calories Taro Leaves VS Boiled Carrots

Weight per 500 calories

• Taro Leaves: 1191g
• Boiled Carrots: 1429g

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

Which food has more nutrients per 500 calories - Taro Leaves or Boiled Carrots?

Macros Ratio

	Protein	Fat	Carbs
Taro Leaves	37%	12%	51%
Boiled Carrots	8%	4%	88%

Macro Nutrients

	Taro Leaves	Boiled Carrots	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	9.1% 8.8g	2.65% 2.57g	97g per day for Men 19-50 years
Saturated Fat	5.6% 1.8g	1.34% 0.43g	32g per day for Men 19-50 years
Omega 3	69% 1.1g	0.89% 0.014g	1.6g per day for Men 19-50 years
Omega 6	15% 2.55g	7.3% 1.24g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	61.4% 79.8g	90% 117g	130g per day for Men 19-50 years
Sugars	49.4% 36g	68% 49.3g	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	7.1% 5.14g	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	% 5.7g	g per day for Men 19-50 years
Sucrose	NA	% 38.6g	g per day for Men 19-50 years
Fiber	116% 44g	113% 43g	38g per day for Men 19-50 years
Protein	106% 59.3g	19.4% 11g	56g per day for Men 19-50 years

Vitamins

	Taro Leaves	Boiled Carrots	Recommended Dietary Allowance
Vitamin A	319% 2869μg	1352% 12171μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	207% 2.5mg	78.6% 0.94mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	418% 5.43mg	48.4% 0.63mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	113% 18mg	57.6% 9.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20% 1mg	66.3% 3.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	134% 1.74mg	168% 2.2mg	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	375% 1500μg	50% 200μg	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	688% 619mg	57% 51.4mg	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	160% 24mg	98% 14.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1077% 1293μg	163% 196μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Taro Leaves	Boiled Carrots	Recommended Dietary Allowance
Calcium	127% 1274mg	43% 429mg	1000mg per day for Men 19-50 years
Copper	357% 3.2mg	27% 0.24mg	0.9mg per day for Men 19-50 years
Fluoride	NA	17% 679μg	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	335% 26.8mg	60.7% 4.86mg	8mg per day for Men 19-50 years
Magnesium	128% 536mg	34% 143mg	420mg per day for Men 19-50 years
Manganese	370% 8.5mg	96% 2.2mg	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	102% 714mg	61.2% 429mg	700mg per day for Men 19-50 years
Potassium	227% 7714mg	99% 3357mg	3400mg per day for Men 19-50 years
Selenium	19.5% 10.7μg	18% 10μg	55μg per day for Men 19-50 years
Sodium	2.4% 35.7mg	55.2% 829mg	1500mg per day for Men 19-50 years
Zinc	44.4% 4.9mg	26% 2.86mg	11mg per day for Men 19-50 years
Water	27.6% 1020g	35% 1288g	3700g per day for Men 19-50 years

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

• Raw Taro Leaves have 2.6 times more Vitamin B1, 8.6 times more Vitamin B2, 2 times more Vitamin B3, 7.5 times more Vitamin B9, 12 times more Vitamin C, 1.6 times more Vitamin E and 6.6 times more Vitamin K than Boiled and Drained Carrots.
• While Boiled and Drained Carrots contain 4.2 times more Vitamin A, 3.3 times more Vitamin B5 and 1.3 times more Vitamin B6 than Raw Taro Leaves.
• Both Raw Taro Leaves as well as Boiled and Drained Carrots have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Taro Leaves vs Boiled Carrots:

• Raw Taro Leaves have 3 times more Calcium, 13.2 times more Copper, 5.5 times more Iron, 3.8 times more Magnesium, 3.8 times more Manganese, 1.7 times more Phosphorus, 2.3 times more Potassium and 1.7 times more Zinc than Boiled and Drained Carrots.
• While Boiled and Drained Carrots contain 23.2 times more Sodium and 1.3 times more Water than Raw Taro Leaves.
• Both Raw Taro Leaves and Boiled and Drained Carrots have similar amounts of Selenium per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Raw Taro Leaves have 3.4 times more Fat, 4.2 times more Saturated Fat, 77.5 times more Omega 3, 2 times more Omega 6 and 5.5 times more Protein than Boiled and Drained Carrots.
• While Boiled and Drained Carrots contain 1.5 times more Carbohydrate and 1.4 times more Sugars than Raw Taro Leaves.
• Both Raw Taro Leaves and Boiled and Drained Carrots have similar amounts of Energy and Fiber per 500 kcal.
• Both Raw Taro Leaves as well as Boiled and Drained Carrots have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.