Comparing Nutrients in 5 ounces Taro Shoots VS Steamed Taro Leaves

Macros Ratio

	Protein	Fat	Carbs
Taro Shoots	27%	6%	67%
Steamed Taro Leaves	35%	12%	53%

Macro Nutrients

	Taro Shoots	Steamed Taro Leaves	Recommended Dietary Allowance
Energy	0.54% 15.6kcal	1.17% 34kcal	2900kcal per day for Men 19-50 years
Fat	0.13% 0.13g	0.6% 0.58g	97g per day for Men 19-50 years
Saturated Fat	0.08% 0.026g	0.37% 0.12g	32g per day for Men 19-50 years
Omega 3	0.97% 0.016g	4.5% 0.072g	1.6g per day for Men 19-50 years
Omega 6	0.22% 0.037g	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	2.53% 3.3g	4.4% 5.7g	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	2.33% 1.3g	6.9% 3.86g	56g per day for Men 19-50 years

Vitamins

	Taro Shoots	Steamed Taro Leaves	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	4.72% 0.057mg	16.4% 0.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.45% 0.071mg	41.4% 0.54mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.1% 1.13mg	11.2% 1.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.13% 0.11mg	1.25% 0.062mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12% 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	33% 29.8mg	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

	Taro Shoots	Steamed Taro Leaves	Recommended Dietary Allowance
Calcium	1.7% 17mg	12% 122mg	1000mg per day for Men 19-50 years
Copper	14% 0.12mg	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	10.6% 0.85mg	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	7.5% 0.17mg	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	5.67% 39.7mg	5.47% 38.3mg	700mg per day for Men 19-50 years
Potassium	14% 471mg	19% 652mg	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	0.094% 1.4mg	0.19% 2.83mg	1500mg per day for Men 19-50 years
Zinc	6.57% 0.72mg	2.7% 0.3mg	11mg per day for Men 19-50 years
Water	3.67% 136g	3.53% 131g	3700g per day for Men 19-50 years

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

• Raw Taro Shoots have 1.7 times more Vitamin B5 and 1.5 times more Vitamin B6 than Steamed Taro Leaves.
• While Steamed Taro Leaves contain 70.7 times more Vitamin A, 3.5 times more Vitamin B1, 7.6 times more Vitamin B2, 1.6 times more Vitamin B3, 16 times more Vitamin B9 and 1.7 times more Vitamin C than Raw Taro Shoots.
• Both Raw Taro Shoots as well as Steamed Taro Leaves have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

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

• Raw Taro Shoots have 2.4 times more Zinc than Steamed Taro Leaves.
• While Steamed Taro Leaves contain 7.2 times more Calcium, 1.6 times more Copper, 2 times more Iron, 2.5 times more Magnesium, 3 times more Manganese and 1.4 times more Potassium than Raw Taro Shoots.
• Both Raw Taro Shoots and Steamed Taro Leaves have similar amounts of Phosphorus, Selenium and Water per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Steamed Taro Leaves contain 4.6 times more Omega 3, 1.7 times more Carbohydrate and 3 times more Protein than Raw Taro Shoots.
• Both Raw Taro Shoots as well as Steamed Taro Leaves have insufficient amounts of Energy, Fat, Omega 6, Cholesterol, Glucose and Sucrose in 5 oz.