Comparing Nutrients in 5 ounces Taro Leaves VS Cooked Taro

Macros Ratio

	Protein	Fat	Carbs
Taro Leaves	37%	12%	51%
Cooked Taro	1%	1%	98%

Macro Nutrients

	Taro Leaves	Cooked Taro	Recommended Dietary Allowance
Energy	2.05% 59.5kcal	6.94% 201kcal	2900kcal per day for Men 19-50 years
Fat	1.1% 1.05g	0.16% 0.16g	97g per day for Men 19-50 years
Saturated Fat	0.67% 0.21g	0.1% 0.033g	32g per day for Men 19-50 years
Omega 3	8.24% 0.13g	1.24% 0.02g	1.6g per day for Men 19-50 years
Omega 6	1.8% 0.3g	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	7.3% 9.5g	37.7% 49g	130g per day for Men 19-50 years
Sugars	5.9% 4.27g	0.96% 0.69g	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	14% 5.24g	19% 7.23g	38g per day for Men 19-50 years
Protein	12.6% 7.06g	1.3% 0.74g	56g per day for Men 19-50 years

Vitamins

	Taro Leaves	Cooked Taro	Recommended Dietary Allowance
Vitamin A	38% 342μg	0.63% 5.67μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	24.7% 0.3mg	12.6% 0.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	49.7% 0.65mg	3.05% 0.04mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13.4% 2.14mg	4.5% 0.72mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.4% 0.12mg	9.53% 0.48mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	16% 0.21mg	36% 0.47mg	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	44.7% 179μg	6.73% 27μg	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	82% 73.7mg	7.87% 7.1mg	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	19% 2.86mg	27.7% 4.15mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	128% 154μg	1.4% 1.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Taro Leaves	Cooked Taro	Recommended Dietary Allowance
Calcium	15% 152mg	2.55% 25.5mg	1000mg per day for Men 19-50 years
Copper	42.5% 0.38mg	31.7% 0.28mg	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	40% 3.2mg	12.8% 1.02mg	8mg per day for Men 19-50 years
Magnesium	15% 63.8mg	10% 42.5mg	420mg per day for Men 19-50 years
Manganese	44% 1mg	27.7% 0.64mg	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	12% 85mg	15.4% 108mg	700mg per day for Men 19-50 years
Potassium	27% 919mg	20% 686mg	3400mg per day for Men 19-50 years
Selenium	2.3% 1.28μg	2.3% 1.28μg	55μg per day for Men 19-50 years
Sodium	0.28% 4.25mg	1.4% 21.3mg	1500mg per day for Men 19-50 years
Zinc	5.3% 0.58mg	3.48% 0.38mg	11mg per day for Men 19-50 years
Water	3.3% 121g	2.44% 90g	3700g per day for Men 19-50 years

Nutrient Comparison: Taro Leaves VS Cooked Taro per 5 oz

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

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

• 5 ounces of Taro Leaves have 60.3 times more Vitamin A, 2 times more Vitamin B1, 16.3 times more Vitamin B2, 3 times more Vitamin B3, 6.6 times more Vitamin B9, 10.4 times more Vitamin C and 90.5 times more Vitamin K than Cooked Taro.
• While 5 oz of Cooked Taro no Salt contain 4 times more Vitamin B5, 2.3 times more Vitamin B6 and 1.5 times more Vitamin E than Raw Taro Leaves.
• 5 ounces of Taro Leaves have insufficient amounts of Vitamin B5
• 5 ounces of Cooked Taro have insufficient amounts of Vitamin A and Vitamin K
• Both Raw Taro Leaves as well as Cooked Taro no Salt have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Taro Leaves vs Cooked Taro:

• 5 ounces of Taro Leaves have 5.9 times more Calcium, 1.3 times more Copper, 3.1 times more Iron, 1.5 times more Magnesium, 1.6 times more Manganese, 1.3 times more Potassium, 1.5 times more Zinc and 1.3 times more Water than Cooked Taro.
• While 5 oz of Cooked Taro no Salt contain 1.3 times more Phosphorus than Raw Taro Leaves.
• 5 ounces of Cooked Taro lack sufficient amounts of Calcium
• Both Raw Taro Leaves as well as Cooked Taro no Salt lack sufficient amounts of Selenium in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Taro Leaves have 6.6 times more Omega 3, 6.1 times more Sugars and 9.6 times more Protein than Cooked Taro.
• While 5 oz of Cooked Taro no Salt contain 3.4 times more Energy, 5.2 times more Carbohydrate and 1.4 times more Fiber than Raw Taro Leaves.
• 5 ounces of Taro Leaves provide inadequate amounts of Energy
• 5 ounces of Cooked Taro provide inadequate amounts of Omega 3 and Protein
• Both Raw Taro Leaves as well as Cooked Taro no Salt provide inadequate amounts of Omega 6 in five ounces.