Comparing Nutrients in 5 ounces Cooked Taro VS Cassava

Macros Ratio

	Protein	Fat	Carbs
Cooked Taro	1%	1%	98%
Cassava	3%	2%	95%

Macro Nutrients

	Cooked Taro	Cassava	Recommended Dietary Allowance
Energy	6.94% 201kcal	7.82% 227kcal	2900kcal per day for Men 19-50 years
Fat	0.16% 0.16g	0.41% 0.4g	97g per day for Men 19-50 years
Saturated Fat	0.1% 0.033g	0.33% 0.1g	32g per day for Men 19-50 years
Omega 3	1.24% 0.02g	1.5% 0.024g	1.6g per day for Men 19-50 years
Omega 6	0.27% 0.045g	0.27% 0.045g	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	41.5% 54g	130g per day for Men 19-50 years
Sugars	0.96% 0.69g	3.32% 2.4g	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	6.7% 2.55g	38g per day for Men 19-50 years
Protein	1.3% 0.74g	3.44% 1.93g	56g per day for Men 19-50 years

Vitamins

	Cooked Taro	Cassava	Recommended Dietary Allowance
Vitamin A	0.63% 5.67μg	0.16% 1.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12.6% 0.15mg	10.3% 0.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.05% 0.04mg	5.23% 0.068mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.5% 0.72mg	7.57% 1.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.53% 0.48mg	3.03% 0.15mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	36% 0.47mg	9.6% 0.12mg	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	9.57% 38.3μg	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	32.4% 29mg	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	1.8% 0.27mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.4% 1.7μg	2.24% 2.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Taro	Cassava	Recommended Dietary Allowance
Calcium	2.55% 25.5mg	2.27% 22.7mg	1000mg per day for Men 19-50 years
Copper	31.7% 0.28mg	15.7% 0.14mg	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	4.8% 0.38mg	8mg per day for Men 19-50 years
Magnesium	10% 42.5mg	7.1% 29.8mg	420mg per day for Men 19-50 years
Manganese	27.7% 0.64mg	23.7% 0.54mg	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	5.47% 38.3mg	700mg per day for Men 19-50 years
Potassium	20% 686mg	11.3% 384mg	3400mg per day for Men 19-50 years
Selenium	2.3% 1.28μg	1.8% 0.99μg	55μg per day for Men 19-50 years
Sodium	1.4% 21.3mg	1.32% 20mg	1500mg per day for Men 19-50 years
Zinc	3.48% 0.38mg	4.4% 0.48mg	11mg per day for Men 19-50 years
Water	2.44% 90g	2.3% 84.6g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Taro VS Cassava per 5 oz

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

Lets compare vitamin content per 5 ounces of Cooked Taro vs Cassava:

• 5 ounces of Cooked Taro have 1.2 times more Vitamin B1, 3.1 times more Vitamin B5, 3.8 times more Vitamin B6 and 15.4 times more Vitamin E than Cassava.
• While 5 oz of Raw Cassava contain 1.7 times more Vitamin B2, 1.7 times more Vitamin B3, 1.4 times more Vitamin B9 and 4.1 times more Vitamin C than Cooked Taro no Salt.
• 5 ounces of Cassava have insufficient amounts of Vitamin E
• Both Cooked Taro no Salt as well as Raw Cassava have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin K in five ounces.

Comparing minerals per 5 ounces for Cooked Taro vs Cassava:

• 5 ounces of Cooked Taro have 2 times more Copper, 2.7 times more Iron, 1.4 times more Magnesium, 2.8 times more Phosphorus and 1.8 times more Potassium than Cassava.
• While 5 oz of Raw Cassava contain 1.3 times more Zinc than Cooked Taro no Salt.
• Both Cooked Taro and Cassava contain similar levels of Manganese per five ounces.
• Both Cooked Taro no Salt as well as Raw Cassava lack sufficient amounts of Calcium and Selenium in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Cooked Taro have 2.8 times more Fiber than Cassava.
• While 5 oz of Raw Cassava contain 3.5 times more Sugars and 2.6 times more Protein than Cooked Taro no Salt.
• Both Cooked Taro and Cassava offer comparable quantities of Energy and Carbohydrate per five ounces.
• 5 ounces of Cooked Taro provide inadequate amounts of Protein
• Both Cooked Taro no Salt as well as Raw Cassava provide inadequate amounts of Omega 3 and Omega 6 in five ounces.