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

Macros Ratio

	Protein	Fat	Carbs
Cooked Shoots Taro with Salt	18%	4%	78%
Steamed Taro Leaves with Salt	36%	12%	52%

Macro Nutrients

	Cooked Shoots Taro with Salt	Steamed Taro Leaves with Salt	Recommended Dietary Allowance
Energy	0.68% 20kcal	1.17% 34kcal	2900kcal per day for Men 19-50 years
Fat	0.12% 0.11g	0.6% 0.58g	97g per day for Men 19-50 years
Saturated Fat	0.071% 0.023g	0.37% 0.12g	32g per day for Men 19-50 years
Omega 3	0.89% 0.014g	4.5% 0.072g	1.6g per day for Men 19-50 years
Omega 6	0.19% 0.033g	0.98% 0.17g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	3.48% 4.52g	4.24% 5.5g	130g per day for Men 19-50 years
Sugars	NA	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	NA	7.46% 2.83g	38g per day for Men 19-50 years
Protein	1.85% 1.03g	6.9% 3.86g	56g per day for Men 19-50 years

Vitamins

	Cooked Shoots Taro with Salt	Steamed Taro Leaves with Salt	Recommended Dietary Allowance
Vitamin A	0.47% 4.25μg	33.4% 301μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.5% 0.054mg	16.4% 0.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.78% 0.075mg	41.4% 0.54mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.18% 1.15mg	11.2% 1.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.15% 0.11mg	1.25% 0.062mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12.2% 0.16mg	7.85% 0.1mg	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	1.06% 4.25μg	17% 68μg	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	29.8% 26.8mg	56% 50.3mg	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	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Shoots Taro with Salt	Steamed Taro Leaves with Salt	Recommended Dietary Allowance
Calcium	2% 20mg	12% 122mg	1000mg per day for Men 19-50 years
Copper	15% 0.13mg	22% 0.2mg	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	7.26% 0.58mg	21% 1.67mg	8mg per day for Men 19-50 years
Magnesium	2.7% 11.3mg	6.75% 28.3mg	420mg per day for Men 19-50 years
Manganese	8% 0.18mg	23% 0.53mg	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	5.26% 37mg	5.47% 38.3mg	700mg per day for Men 19-50 years
Potassium	14.3% 488mg	19% 652mg	3400mg per day for Men 19-50 years
Selenium	2.58% 1.4μg	2.3% 1.28μg	55μg per day for Men 19-50 years
Sodium	22.5% 337mg	22.5% 337mg	1500mg per day for Men 19-50 years
Zinc	6.96% 0.77mg	2.7% 0.3mg	11mg per day for Men 19-50 years
Water	3.65% 135g	3.53% 131g	3700g per day for Men 19-50 years

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

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

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

• 5 ounces of Cooked Shoots Taro with Salt have 1.6 times more Vitamin B6 than Steamed Taro Leaves with Salt.
• While 5 oz of Steamed Taro Leaves with Salt contain 70.7 times more Vitamin A, 3.7 times more Vitamin B1, 7.2 times more Vitamin B2, 1.6 times more Vitamin B3, 16 times more Vitamin B9 and 1.9 times more Vitamin C than Cooked Shoots Taro with Salt.
• 5 ounces of Cooked Shoots Taro with Salt have insufficient amounts of Vitamin A and Vitamin B9
• Both Cooked Shoots Taro with Salt as well as Steamed Taro Leaves with Salt have insufficient amounts of Vitamin B5, Vitamin B12 and Vitamin D in five ounces.

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

• 5 ounces of Cooked Shoots Taro with Salt have 2.6 times more Zinc than Steamed Taro Leaves with Salt.
• While 5 oz of Steamed Taro Leaves with Salt contain 6.1 times more Calcium, 1.5 times more Copper, 2.9 times more Iron, 2.5 times more Magnesium, 2.9 times more Manganese and 1.3 times more Potassium than Cooked Shoots Taro with Salt.
• Both Cooked Shoots Taro with Salt and Steamed Taro Leaves with Salt contain similar levels of Phosphorus, Sodium and Water per five ounces.
• 5 ounces of Cooked Shoots Taro with Salt lack sufficient amounts of Calcium and Magnesium
• 5 ounces of Steamed Taro Leaves with Salt lack sufficient amounts of Zinc
• Both Cooked Shoots Taro with Salt as well as Steamed Taro Leaves with Salt lack sufficient amounts of Selenium in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 oz of Steamed Taro Leaves with Salt contain 5.1 times more Omega 3 and 3.7 times more Protein than Cooked Shoots Taro with Salt.
• Both Cooked Shoots Taro with Salt and Steamed Taro Leaves with Salt offer comparable quantities of Carbohydrate per five ounces.
• 5 ounces of Cooked Shoots Taro with Salt provide inadequate amounts of Omega 3 and Protein
• Both Cooked Shoots Taro with Salt as well as Steamed Taro Leaves with Salt provide inadequate amounts of Energy and Omega 6 in five ounces.