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

Macros Ratio

	Protein	Fat	Carbs
Cooked Taro with Salt	1%	1%	98%
Cooked Tahitian Taro with Salt	33%	12%	55%

Macro Nutrients

	Cooked Taro with Salt	Cooked Tahitian Taro with Salt	Recommended Dietary Allowance
Energy	6.94% 201kcal	2.15% 62.4kcal	2900kcal per day for Men 19-50 years
Fat	0.16% 0.16g	0.99% 0.96g	97g per day for Men 19-50 years
Saturated Fat	0.1% 0.033g	0.62% 0.2g	32g per day for Men 19-50 years
Omega 3	1.24% 0.02g	7.53% 0.12g	1.6g per day for Men 19-50 years
Omega 6	0.27% 0.045g	1.63% 0.28g	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	7.47% 9.7g	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	10.5% 5.9g	56g per day for Men 19-50 years

Vitamins

	Cooked Taro with Salt	Cooked Tahitian Taro with Salt	Recommended Dietary Allowance
Vitamin A	0.63% 5.67μg	14% 125μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12.6% 0.15mg	5.2% 0.062mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.05% 0.04mg	21.6% 0.28mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.5% 0.72mg	4.25% 0.68mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.53% 0.48mg	3.57% 0.18mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	36% 0.47mg	12.8% 0.17mg	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	6.73% 27μg	2.5% 9.92μg	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	60% 54mg	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 Tahitian Taro with Salt	Recommended Dietary Allowance
Calcium	2.55% 25.5mg	21% 211mg	1000mg per day for Men 19-50 years
Copper	31.7% 0.28mg	12% 0.11mg	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	27.6% 2.2mg	8mg per day for Men 19-50 years
Magnesium	10% 42.5mg	17.2% 72.3mg	420mg per day for Men 19-50 years
Manganese	27.7% 0.64mg	10.4% 0.24mg	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	13.6% 95mg	700mg per day for Men 19-50 years
Potassium	20% 686mg	26% 883mg	3400mg per day for Men 19-50 years
Selenium	2.3% 1.28μg	2.06% 1.13μg	55μg per day for Men 19-50 years
Sodium	23.7% 356mg	27.4% 411mg	1500mg per day for Men 19-50 years
Zinc	3.48% 0.38mg	1.3% 0.14mg	11mg per day for Men 19-50 years
Water	2.44% 90g	3.3% 123g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Taro with Salt VS Cooked Tahitian 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 Tahitian 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 Tahitian Taro with Salt:

• 5 ounces of Cooked Taro with Salt have 2.4 times more Vitamin B1, 2.7 times more Vitamin B5, 2.8 times more Vitamin B6 and 2.7 times more Vitamin B9 than Cooked Tahitian Taro with Salt.
• While 5 oz of Cooked Tahitian Taro with Salt contain 22 times more Vitamin A, 7.1 times more Vitamin B2 and 7.6 times more Vitamin C than Cooked Taro with Salt.
• Both Cooked Taro with Salt and Cooked Tahitian Taro with Salt provide similar amounts of Vitamin B3 per five ounces.
• 5 ounces of Cooked Taro with Salt have insufficient amounts of Vitamin A
• 5 ounces of Cooked Tahitian Taro with Salt have insufficient amounts of Vitamin B9
• Both Cooked Taro with Salt as well as Cooked Tahitian Taro with Salt have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

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

• 5 ounces of Cooked Taro with Salt have 2.6 times more Copper, 2.7 times more Manganese and 2.7 times more Zinc than Cooked Tahitian Taro with Salt.
• While 5 oz of Cooked Tahitian Taro with Salt contain 8.3 times more Calcium, 2.2 times more Iron, 1.7 times more Magnesium, 1.3 times more Potassium and 1.4 times more Water than Cooked Taro with Salt.
• Both Cooked Taro with Salt and Cooked Tahitian Taro with Salt contain similar levels of Phosphorus and Sodium per five ounces.
• 5 ounces of Cooked Taro with Salt lack sufficient amounts of Calcium
• 5 ounces of Cooked Tahitian Taro with Salt lack sufficient amounts of Zinc
• Both Cooked Taro with Salt as well as Cooked Tahitian Taro with Salt lack sufficient amounts of Selenium in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Cooked Taro with Salt have 3.2 times more Energy and 5.1 times more Carbohydrate than Cooked Tahitian Taro with Salt.
• While 5 oz of Cooked Tahitian Taro with Salt contain 6.1 times more Omega 3 and 8 times more Protein than Cooked Taro with Salt.
• 5 ounces of Cooked Taro with Salt provide inadequate amounts of Omega 3 and Protein
• 5 ounces of Cooked Tahitian Taro with Salt provide inadequate amounts of Energy
• Both Cooked Taro with Salt as well as Cooked Tahitian Taro with Salt provide inadequate amounts of Omega 6 in five ounces.