Comparing Nutrients in 500 calories Taro VS Cooked Taro

Weight per 500 calories

• Taro: 446g
• Cooked Taro: 352g

Cooked Taro no Salt has 1.3 times more energy per unit of mass than Raw Taro, which is average in comparison to other foods. Taro having average energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Taro	5%	2%	93%
Cooked Taro	1%	1%	98%

Macro Nutrients

	Taro	Cooked Taro	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	0.92% 0.89g	0.4% 0.39g	97g per day for Men 19-50 years
Saturated Fat	0.57% 0.18g	0.25% 0.081g	32g per day for Men 19-50 years
Omega 3	6.98% 0.11g	3.1% 0.049g	1.6g per day for Men 19-50 years
Omega 6	1.52% 0.26g	0.66% 0.11g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	91% 118g	94% 122g	130g per day for Men 19-50 years
Sugars	2.46% 1.8g	2.38% 1.73g	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	48% 18.3g	47.3% 18g	38g per day for Men 19-50 years
Protein	12% 6.7g	3.27% 1.83g	56g per day for Men 19-50 years

Vitamins

	Taro	Cooked Taro	Recommended Dietary Allowance
Vitamin A	2% 18μg	1.56% 14μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	35.3% 0.42mg	31.4% 0.38mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.6% 0.11mg	7.6% 0.099mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	16.7% 2.68mg	11.2% 1.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	27% 1.35mg	23.7% 1.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	97% 1.26mg	89.7% 1.17mg	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	24.6% 98μg	16.7% 67μg	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	22.3% 20mg	19.6% 17.6mg	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	71% 10.6mg	68.8% 10.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.72% 4.46μg	3.52% 4.23μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Taro	Cooked Taro	Recommended Dietary Allowance
Calcium	19% 192mg	6.34% 63.4mg	1000mg per day for Men 19-50 years
Copper	85.3% 0.77mg	78.6% 0.71mg	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	30.7% 2.46mg	31.7% 2.54mg	8mg per day for Men 19-50 years
Magnesium	35% 147mg	25% 106mg	420mg per day for Men 19-50 years
Manganese	74.3% 1.7mg	68.7% 1.6mg	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	53.6% 375mg	38.2% 268mg	700mg per day for Men 19-50 years
Potassium	77.6% 2638mg	50% 1704mg	3400mg per day for Men 19-50 years
Selenium	5.7% 3.13μg	5.76% 3.17μg	55μg per day for Men 19-50 years
Sodium	3.27% 49mg	3.52% 53mg	1500mg per day for Men 19-50 years
Zinc	9.33% 1.03mg	8.64% 0.95mg	11mg per day for Men 19-50 years
Water	8.52% 315g	6.07% 225g	3700g per day for Men 19-50 years

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

• Raw Taro has 1.5 times more Vitamin B3 and 1.5 times more Vitamin B9 than Cooked Taro no Salt.
• Both Raw Taro and Cooked Taro no Salt have similar amounts of Vitamin B1, Vitamin B2, Vitamin B5, Vitamin B6, Vitamin C and Vitamin E per 500 kcal.
• Both Raw Taro as well as Cooked Taro no Salt have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin K in 500 kcal.

Comparing minerals per 500 calories for Taro vs Cooked Taro:

• Raw Taro has 3 times more Calcium, 1.4 times more Magnesium, 1.4 times more Phosphorus, 1.5 times more Potassium and 1.4 times more Water than Cooked Taro no Salt.
• Both Raw Taro and Cooked Taro no Salt have similar amounts of Copper, Iron, Manganese, Selenium and Zinc per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Raw Taro has 2.3 times more Omega 3 and 3.7 times more Protein than Cooked Taro no Salt.
• Both Raw Taro and Cooked Taro no Salt have similar amounts of Energy, Carbohydrate and Fiber per 500 kcal.
• Both Raw Taro as well as Cooked Taro no Salt have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 500 kcal.