Comparing Nutrients in 500 calories Taro Leaves VS Dried Beechnuts

Weight per 500 calories

• Taro Leaves: 1191g
• Dried Beechnuts: 86.8g

Dried Beechnuts have 13.7 times more energy per unit of mass than Raw Taro Leaves, which is very high in comparison to other foods. Taro Leaves having low energy density.

Discover which food has more nutrients per 500 calories - Taro Leaves or Dried Beechnuts?

Macros Ratio

	Protein	Fat	Carbs
Taro Leaves	37%	12%	51%
Dried Beechnuts	4%	74%	22%

Macro Nutrients

	Taro Leaves	Dried Beechnuts	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	9.1% 8.8g	44.7% 43.4g	97g per day for Men 19-50 years
Saturated Fat	5.6% 1.8g	15.5% 4.96g	32g per day for Men 19-50 years
Omega 3	69% 1.1g	92% 1.48g	1.6g per day for Men 19-50 years
Omega 6	15% 2.55g	94% 16g	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	22.4% 29g	130g per day for Men 19-50 years
Sugars	49.4% 36g	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	116% 44g	NA	38g per day for Men 19-50 years
Protein	106% 59.3g	9.6% 5.4g	56g per day for Men 19-50 years

Vitamins

	Taro Leaves	Dried Beechnuts	Recommended Dietary Allowance
Vitamin A	319% 2869μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	207% 2.5mg	22% 0.26mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	418% 5.43mg	24.8% 0.32mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	113% 18mg	4.76% 0.76mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20% 1mg	16% 0.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	134% 1.74mg	45.7% 0.59mg	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	24.5% 98μg	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	15% 13.5mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	160% 24mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1077% 1293μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Taro Leaves	Dried Beechnuts	Recommended Dietary Allowance
Calcium	127% 1274mg	0.087% 0.87mg	1000mg per day for Men 19-50 years
Copper	357% 3.2mg	64.6% 0.58mg	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	335% 26.8mg	26.7% 2.14mg	8mg per day for Men 19-50 years
Magnesium	128% 536mg	0% 0mg	420mg per day for Men 19-50 years
Manganese	370% 8.5mg	50.6% 1.16mg	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	0% 0mg	700mg per day for Men 19-50 years
Potassium	227% 7714mg	26% 883mg	3400mg per day for Men 19-50 years
Selenium	19.5% 10.7μg	NA	55μg per day for Men 19-50 years
Sodium	2.4% 35.7mg	2.2% 33mg	1500mg per day for Men 19-50 years
Zinc	44.4% 4.9mg	2.84% 0.31mg	11mg per day for Men 19-50 years
Water	27.6% 1020g	0.15% 5.73g	3700g per day for Men 19-50 years

Taro Leaves VS Dried Beechnuts Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Taro Leaves or Dried Beechnuts?

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

• 500 calories of Taro Leaves have more Vitamin A, 9.4 times more Vitamin B1, 16.9 times more Vitamin B2, 23.7 times more Vitamin B3, 1.2 times more Vitamin B5, 2.9 times more Vitamin B6, 15.3 times more Vitamin B9 and 46 times more Vitamin C than Dried Beechnuts.
• 500 calories of Dried Beechnuts have insufficient amounts of Vitamin A and Vitamin B3
• Both Raw Taro Leaves as well as Dried Beechnuts have insufficient amounts of Vitamin B12 in 500 calories.

Comparing minerals per 500 calories for Taro Leaves vs Dried Beechnuts:

• 500 calories of Taro Leaves have 1467.4 times more Calcium, 5.5 times more Copper, 12.5 times more Iron, more Magnesium, 7.3 times more Manganese, more Phosphorus, 8.7 times more Potassium, 15.6 times more Zinc and 178 times more Water than Dried Beechnuts.
• 500 calories of Dried Beechnuts lack sufficient amounts of Calcium, Magnesium, Phosphorus and Zinc

Comparison of macro-nutrients per 500 calories:

• 500 calories of Taro Leaves have 2.7 times more Carbohydrate and 11 times more Protein than Dried Beechnuts.
• While 500 kcal of Dried Beechnuts contain 4.9 times more Fat, 2.8 times more Saturated Fat, 1.3 times more Omega 3 and 6.3 times more Omega 6 than Raw Taro Leaves.
• Both Taro Leaves and Dried Beechnuts offer comparable quantities of Energy per 500 calories.
• 500 calories of Dried Beechnuts provide inadequate amounts of Protein