Comparing Nutrients in 5 ounces Cooked Taro with Salt VS Cooked Shoots Taro with Salt

Macros Ratio

	Protein	Fat	Carbs
Cooked Taro with Salt	1%	1%	98%
Cooked Shoots Taro with Salt	18%	4%	78%

Macro Nutrients

	Cooked Taro with Salt	Cooked Shoots Taro with Salt	Recommended Dietary Allowance
Energy	6.94% 201kcal	0.68% 20kcal	2900kcal per day for Men 19-50 years
Fat	0.16% 0.16g	0.12% 0.11g	97g per day for Men 19-50 years
Saturated Fat	0.1% 0.033g	0.071% 0.023g	32g per day for Men 19-50 years
Omega 3	1.24% 0.02g	0.89% 0.014g	1.6g per day for Men 19-50 years
Omega 6	0.27% 0.045g	0.19% 0.033g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	37.7% 49g	3.48% 4.52g	130g per day for Men 19-50 years
Sugars	0.96% 0.69g	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	19% 7.23g	NA	38g per day for Men 19-50 years
Protein	1.3% 0.74g	1.85% 1.03g	56g per day for Men 19-50 years

Vitamins

	Cooked Taro with Salt	Cooked Shoots Taro with Salt	Recommended Dietary Allowance
Vitamin A	0.63% 5.67μg	0.47% 4.25μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12.6% 0.15mg	4.5% 0.054mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.05% 0.04mg	5.78% 0.075mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.5% 0.72mg	7.18% 1.15mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.53% 0.48mg	2.15% 0.11mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	36% 0.47mg	12.2% 0.16mg	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	6.73% 27μg	1.06% 4.25μg	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	7.87% 7.1mg	29.8% 26.8mg	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	27.7% 4.15mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.4% 1.7μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Taro with Salt	Cooked Shoots Taro with Salt	Recommended Dietary Allowance
Calcium	2.55% 25.5mg	2% 20mg	1000mg per day for Men 19-50 years
Copper	31.7% 0.28mg	15% 0.13mg	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	12.8% 1.02mg	7.26% 0.58mg	8mg per day for Men 19-50 years
Magnesium	10% 42.5mg	2.7% 11.3mg	420mg per day for Men 19-50 years
Manganese	27.7% 0.64mg	8% 0.18mg	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	15.4% 108mg	5.26% 37mg	700mg per day for Men 19-50 years
Potassium	20% 686mg	14.3% 488mg	3400mg per day for Men 19-50 years
Selenium	2.3% 1.28μg	2.58% 1.4μg	55μg per day for Men 19-50 years
Sodium	23.7% 356mg	22.5% 337mg	1500mg per day for Men 19-50 years
Zinc	3.48% 0.38mg	6.96% 0.77mg	11mg per day for Men 19-50 years
Water	2.44% 90g	3.65% 135g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Taro with Salt VS Cooked Shoots Taro with Salt per 5 oz

Compare the macro and micronutrient content in 5 oz of Cooked Taro with Salt versus 5 oz of Cooked Shoots Taro with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Cooked Taro with Salt vs Cooked Shoots Taro with Salt:

• 5 ounces of Cooked Taro with Salt have 2.8 times more Vitamin B1, 4.4 times more Vitamin B5, 3 times more Vitamin B6 and 6.3 times more Vitamin B9 than Cooked Shoots Taro with Salt.
• While 5 oz of Cooked Shoots Taro with Salt contain 1.9 times more Vitamin B2, 1.6 times more Vitamin B3 and 3.8 times more Vitamin C than Cooked Taro with Salt.
• 5 ounces of Cooked Shoots Taro with Salt have insufficient amounts of Vitamin B5 and Vitamin B9
• Both Cooked Taro with Salt as well as Cooked Shoots Taro with Salt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Cooked Taro with Salt vs Cooked Shoots Taro with Salt:

• 5 ounces of Cooked Taro with Salt have 2.1 times more Copper, 1.8 times more Iron, 3.8 times more Magnesium, 3.5 times more Manganese, 2.9 times more Phosphorus and 1.4 times more Potassium than Cooked Shoots Taro with Salt.
• While 5 oz of Cooked Shoots Taro with Salt contain 2 times more Zinc and 1.5 times more Water than Cooked Taro with Salt.
• Both Cooked Taro with Salt and Cooked Shoots Taro with Salt contain similar levels of Sodium per five ounces.
• 5 ounces of Cooked Shoots Taro with Salt lack sufficient amounts of Magnesium
• Both Cooked Taro with Salt as well as Cooked Shoots Taro with Salt lack sufficient amounts of Calcium and Selenium in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Cooked Taro with Salt have 10.1 times more Energy and 10.8 times more Carbohydrate than Cooked Shoots Taro with Salt.
• 5 ounces of Cooked Shoots Taro with Salt provide inadequate amounts of Energy
• Both Cooked Taro with Salt as well as Cooked Shoots Taro with Salt provide inadequate amounts of Omega 3, Omega 6 and Protein in five ounces.