Comparing Nutrients in 500 calories Taro VS Taro Leaves

Weight per 500 calories

• Taro: 446g
• Taro Leaves: 1191g

Taro has 2.7 times more energy per 100g than Taro Leaves. It has average energy density when compared to other foods. Raw Taro Leaves having low energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Taro	5%	2%	93%
Taro Leaves	37%	12%	51%

Macro Nutrients

	Taro	Taro Leaves	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	0.92% 0.89g	9.1% 8.8g	97g per day for Men 19-50 years
Saturated Fat	0.57% 0.18g	5.6% 1.8g	32g per day for Men 19-50 years
Omega 3	6.98% 0.11g	69% 1.1g	1.6g per day for Men 19-50 years
Omega 6	1.52% 0.26g	15% 2.55g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	91% 118g	61.4% 79.8g	130g per day for Men 19-50 years
Sugars	2.46% 1.8g	49.4% 36g	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	116% 44g	38g per day for Men 19-50 years
Protein	12% 6.7g	106% 59.3g	56g per day for Men 19-50 years

Vitamins

	Taro	Taro Leaves	Recommended Dietary Allowance
Vitamin A	2% 18μg	319% 2869μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	35.3% 0.42mg	207% 2.5mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.6% 0.11mg	418% 5.43mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	16.7% 2.68mg	113% 18mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	27% 1.35mg	20% 1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	97% 1.26mg	134% 1.74mg	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	375% 1500μg	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	688% 619mg	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	160% 24mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.72% 4.46μg	1077% 1293μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Taro	Taro Leaves	Recommended Dietary Allowance
Calcium	19% 192mg	127% 1274mg	1000mg per day for Men 19-50 years
Copper	85.3% 0.77mg	357% 3.2mg	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	335% 26.8mg	8mg per day for Men 19-50 years
Magnesium	35% 147mg	128% 536mg	420mg per day for Men 19-50 years
Manganese	74.3% 1.7mg	370% 8.5mg	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	102% 714mg	700mg per day for Men 19-50 years
Potassium	77.6% 2638mg	227% 7714mg	3400mg per day for Men 19-50 years
Selenium	5.7% 3.13μg	19.5% 10.7μg	55μg per day for Men 19-50 years
Sodium	3.27% 49mg	2.4% 35.7mg	1500mg per day for Men 19-50 years
Zinc	9.33% 1.03mg	44.4% 4.9mg	11mg per day for Men 19-50 years
Water	8.52% 315g	27.6% 1020g	3700g per day for Men 19-50 years

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

• Raw Taro has 1.4 times more Vitamin B5 than Raw Taro Leaves.
• While Raw Taro Leaves contain 160.7 times more Vitamin A, 5.9 times more Vitamin B1, 48.6 times more Vitamin B2, 6.7 times more Vitamin B3, 1.4 times more Vitamin B6, 15.3 times more Vitamin B9, 30.8 times more Vitamin C, 2.3 times more Vitamin E and 289.6 times more Vitamin K than Raw Taro.
• Both Raw Taro as well as Raw Taro Leaves have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Taro vs Taro Leaves:

• Raw Taro Leaves contain 6.6 times more Calcium, 4.2 times more Copper, 10.9 times more Iron, 3.6 times more Magnesium, 5 times more Manganese, 1.9 times more Phosphorus, 2.9 times more Potassium, 3.4 times more Selenium, 4.8 times more Zinc and 3.2 times more Water than Raw Taro.

Comparison of macro-nutrients per 500 calories:

• Raw Taro has 1.5 times more Carbohydrate than Raw Taro Leaves.
• While Raw Taro Leaves contain 9.9 times more Fat, 9.8 times more Saturated Fat, 9.9 times more Omega 3, 9.8 times more Omega 6, 20.1 times more Sugars, 2.4 times more Fiber and 8.9 times more Protein than Raw Taro.
• Both Raw Taro and Raw Taro Leaves have similar amounts of Energy per 500 kcal.
• Both Raw Taro as well as Raw Taro Leaves have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.