Comparing Nutrients in 5 ounces Taro VS Cooked Taro

Macros Ratio

	Protein	Fat	Carbs
Taro	5%	2%	93%
Cooked Taro	1%	1%	98%

Macro Nutrients

	Taro	Cooked Taro	Recommended Dietary Allowance
Energy	5.47% 159kcal	6.94% 201kcal	2900kcal per day for Men 19-50 years
Fat	0.29% 0.28g	0.16% 0.16g	97g per day for Men 19-50 years
Saturated Fat	0.18% 0.058g	0.1% 0.033g	32g per day for Men 19-50 years
Omega 3	2.2% 0.035g	1.24% 0.02g	1.6g per day for Men 19-50 years
Omega 6	0.48% 0.082g	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	29% 37.5g	37.7% 49g	130g per day for Men 19-50 years
Sugars	0.78% 0.57g	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	15.3% 5.8g	19% 7.23g	38g per day for Men 19-50 years
Protein	3.8% 2.13g	1.3% 0.74g	56g per day for Men 19-50 years

Vitamins

	Taro	Cooked Taro	Recommended Dietary Allowance
Vitamin A	0.63% 5.67μg	0.63% 5.67μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11.2% 0.13mg	12.6% 0.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.73% 0.035mg	3.05% 0.04mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.3% 0.85mg	4.5% 0.72mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.6% 0.43mg	9.53% 0.48mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	31% 0.4mg	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	7.8% 31μg	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	7.1% 6.38mg	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	22.5% 3.37mg	27.7% 4.15mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.2% 1.4μg	1.4% 1.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Taro	Cooked Taro	Recommended Dietary Allowance
Calcium	6.1% 61mg	2.55% 25.5mg	1000mg per day for Men 19-50 years
Copper	27% 0.24mg	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	9.75% 0.78mg	12.8% 1.02mg	8mg per day for Men 19-50 years
Magnesium	11% 46.8mg	10% 42.5mg	420mg per day for Men 19-50 years
Manganese	23.6% 0.54mg	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	17% 119mg	15.4% 108mg	700mg per day for Men 19-50 years
Potassium	24.6% 838mg	20% 686mg	3400mg per day for Men 19-50 years
Selenium	1.8% 0.99μg	2.3% 1.28μg	55μg per day for Men 19-50 years
Sodium	1.04% 15.6mg	1.4% 21.3mg	1500mg per day for Men 19-50 years
Zinc	2.96% 0.33mg	3.48% 0.38mg	11mg per day for Men 19-50 years
Water	2.7% 100g	2.44% 90g	3700g per day for Men 19-50 years

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

Both Raw Taro and Cooked Taro no Salt have similar amounts of vitamins per 5 oz
• Both Raw Taro and Cooked Taro no Salt have similar amounts of Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5, Vitamin B6, Vitamin B9, Vitamin C, Vitamin E and Vitamin K per 5 oz.
• Both Raw Taro as well as Cooked Taro no Salt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Taro vs Cooked Taro:

• Raw Taro has 2.4 times more Calcium and 1.2 times more Potassium than Cooked Taro no Salt.
• While Cooked Taro no Salt contains 1.3 times more Iron, 1.3 times more Selenium and 1.4 times more Sodium than Raw Taro.
• Both Raw Taro and Cooked Taro no Salt have similar amounts of Copper, Magnesium, Manganese, Phosphorus, Zinc and Water per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Raw Taro has 1.8 times more Omega 3 and 2.9 times more Protein than Cooked Taro no Salt.
• While Cooked Taro no Salt contains 1.3 times more Energy and 1.3 times more Carbohydrate than Raw Taro.
• Both Raw Taro and Cooked Taro no Salt have similar amounts of Fiber per 5 oz.
• Both Raw Taro as well as Cooked Taro no Salt have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 5 oz.