Comparing Nutrients in 500 calories Taro Leaves VS Steamed Taro Leaves

Weight per 500 calories

• Taro Leaves: 1191g
• Steamed Taro Leaves: 2083g

Taro Leaves have 1.8 times more energy per 100g than Steamed Taro Leaves. It has low energy density when compared to other foods. Steamed Taro Leaves having very low energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Taro Leaves	37%	12%	51%
Steamed Taro Leaves	35%	12%	53%

Macro Nutrients

	Taro Leaves	Steamed Taro Leaves	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	9.1% 8.8g	8.8% 8.54g	97g per day for Men 19-50 years
Saturated Fat	5.6% 1.8g	5.4% 1.73g	32g per day for Men 19-50 years
Omega 3	69% 1.1g	66.4% 1.06g	1.6g per day for Men 19-50 years
Omega 6	15% 2.55g	14.3% 2.44g	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	64.4% 83.8g	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	110% 41.7g	38g per day for Men 19-50 years
Protein	106% 59.3g	101% 56.7g	56g per day for Men 19-50 years

Vitamins

	Taro Leaves	Steamed Taro Leaves	Recommended Dietary Allowance
Vitamin A	319% 2869μg	491% 4417μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	207% 2.5mg	241% 2.9mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	418% 5.43mg	609% 7.9mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	113% 18mg	165% 26.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20% 1mg	18.3% 0.92mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	134% 1.74mg	115% 1.5mg	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	250% 1000μg	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	822% 740mg	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	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	Steamed Taro Leaves	Recommended Dietary Allowance
Calcium	127% 1274mg	179% 1792mg	1000mg per day for Men 19-50 years
Copper	357% 3.2mg	324% 2.9mg	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	307% 24.6mg	8mg per day for Men 19-50 years
Magnesium	128% 536mg	99% 417mg	420mg per day for Men 19-50 years
Manganese	370% 8.5mg	336% 7.73mg	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	80.4% 563mg	700mg per day for Men 19-50 years
Potassium	227% 7714mg	282% 9583mg	3400mg per day for Men 19-50 years
Selenium	19.5% 10.7μg	34% 18.8μg	55μg per day for Men 19-50 years
Sodium	2.4% 35.7mg	2.78% 41.7mg	1500mg per day for Men 19-50 years
Zinc	44.4% 4.9mg	39.8% 4.38mg	11mg per day for Men 19-50 years
Water	27.6% 1020g	52% 1920g	3700g per day for Men 19-50 years

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

• Raw Taro Leaves have 1.5 times more Vitamin B9 than Steamed Taro Leaves.
• While Steamed Taro Leaves contain 1.5 times more Vitamin A, 1.5 times more Vitamin B2 and 1.5 times more Vitamin B3 than Raw Taro Leaves.
• Both Raw Taro Leaves and Steamed Taro Leaves have similar amounts of Vitamin B1, Vitamin B5, Vitamin B6 and Vitamin C per 500 kcal.
• Both Raw Taro Leaves as well as Steamed Taro Leaves have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

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

• Raw Taro Leaves have 1.3 times more Magnesium and 1.3 times more Phosphorus than Steamed Taro Leaves.
• While Steamed Taro Leaves contain 1.4 times more Calcium, 1.8 times more Selenium and 1.9 times more Water than Raw Taro Leaves.
• Both Raw Taro Leaves and Steamed Taro Leaves have similar amounts of Copper, Iron, Manganese, Potassium and Zinc per 500 kcal.

Comparison of macro-nutrients per 500 calories:

Both Raw Taro Leaves and Steamed Taro Leaves have similar amounts of macro-nutrients per 500 kcal
• Both Raw Taro Leaves and Steamed Taro Leaves have similar amounts of Energy, Fat, Saturated Fat, Omega 3, Omega 6, Carbohydrate, Fiber and Protein per 500 kcal.
• Both Raw Taro Leaves as well as Steamed Taro Leaves have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.