Comparing Nutrients in 500 calories Taro Leaves VS Carrots

Weight per 500 calories

• Taro Leaves: 1191g
• Carrots: 1220g

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 Carrots?

Macros Ratio

	Protein	Fat	Carbs
Taro Leaves	37%	12%	51%
Carrots	8%	5%	87%

Macro Nutrients

	Taro Leaves	Carrots	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	9.1% 8.8g	3% 2.93g	97g per day for Men 19-50 years
Saturated Fat	5.6% 1.8g	1.2% 0.39g	32g per day for Men 19-50 years
Omega 3	69% 1.1g	1.52% 0.024g	1.6g per day for Men 19-50 years
Omega 6	15% 2.55g	7.17% 1.2g	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	79.7% 58g	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	9.25% 6.7g	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	% 7.2g	g per day for Men 19-50 years
Sucrose	NA	% 43.8g	g per day for Men 19-50 years
Fiber	116% 44g	90% 34g	38g per day for Men 19-50 years
Protein	106% 59.3g	20.3% 11.3g	56g per day for Men 19-50 years

Vitamins

	Taro Leaves	Carrots	Recommended Dietary Allowance
Vitamin A	319% 2869μg	1131% 10183μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	207% 2.5mg	67% 0.8mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	418% 5.43mg	54.4% 0.71mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	113% 18mg	75% 12mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20% 1mg	66.6% 3.33mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	134% 1.74mg	129% 1.7mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	90% 27μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	375% 1500μg	58% 232μg	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	80% 72mg	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	53.7% 8.05mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1077% 1293μg	134% 161μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Taro Leaves	Carrots	Recommended Dietary Allowance
Calcium	127% 1274mg	40.2% 402mg	1000mg per day for Men 19-50 years
Copper	357% 3.2mg	61% 0.55mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.98% 39μg	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	45.7% 3.66mg	8mg per day for Men 19-50 years
Magnesium	128% 536mg	35% 146mg	420mg per day for Men 19-50 years
Manganese	370% 8.5mg	76% 1.74mg	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% 427mg	700mg per day for Men 19-50 years
Potassium	227% 7714mg	115% 3902mg	3400mg per day for Men 19-50 years
Selenium	19.5% 10.7μg	2.2% 1.2μg	55μg per day for Men 19-50 years
Sodium	2.4% 35.7mg	56% 841mg	1500mg per day for Men 19-50 years
Zinc	44.4% 4.9mg	26.6% 2.93mg	11mg per day for Men 19-50 years
Water	27.6% 1020g	29% 1077g	3700g per day for Men 19-50 years

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

• Raw Taro Leaves have 3.1 times more Vitamin B1, 7.7 times more Vitamin B2, 1.5 times more Vitamin B3, 6.5 times more Vitamin B9, 8.6 times more Vitamin C, 3 times more Vitamin E and 8 times more Vitamin K than Raw Carrots.
• While Raw Carrots contain 3.5 times more Vitamin A and 3.3 times more Vitamin B5 than Raw Taro Leaves.
• Both Raw Taro Leaves and Raw Carrots have similar amounts of Vitamin B6 per 500 kcal.
• Both Raw Taro Leaves as well as Raw Carrots have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Taro Leaves vs Carrots:

• Raw Taro Leaves have 3.2 times more Calcium, 5.9 times more Copper, 7.3 times more Iron, 3.7 times more Magnesium, 4.9 times more Manganese, 1.7 times more Phosphorus, 2 times more Potassium, 8.8 times more Selenium and 1.7 times more Zinc than Raw Carrots.
• While Raw Carrots contain 23.6 times more Sodium than Raw Taro Leaves.
• Both Raw Taro Leaves and Raw Carrots have similar amounts of Water per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Raw Taro Leaves have 3 times more Fat, 4.6 times more Saturated Fat, 45.4 times more Omega 3, 2.1 times more Omega 6, 1.3 times more Fiber and 5.2 times more Protein than Raw Carrots.
• While Raw Carrots contain 1.5 times more Carbohydrate and 1.6 times more Sugars than Raw Taro Leaves.
• Both Raw Taro Leaves and Raw Carrots have similar amounts of Energy per 500 kcal.
• Both Raw Taro Leaves as well as Raw Carrots have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.