Comparing Nutrients in 5 ounces Taro Shoots VS Cooked Tahitian Taro

Macros Ratio

	Protein	Fat	Carbs
Taro Shoots	27%	6%	67%
Cooked Tahitian Taro	33%	12%	55%

Macro Nutrients

	Taro Shoots	Cooked Tahitian Taro	Recommended Dietary Allowance
Energy	0.54% 15.6kcal	2.15% 62.4kcal	2900kcal per day for Men 19-50 years
Fat	0.13% 0.13g	0.99% 0.96g	97g per day for Men 19-50 years
Saturated Fat	0.08% 0.026g	0.62% 0.2g	32g per day for Men 19-50 years
Omega 3	0.97% 0.016g	7.53% 0.12g	1.6g per day for Men 19-50 years
Omega 6	0.22% 0.037g	1.63% 0.28g	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	7.47% 9.7g	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	NA	38g per day for Men 19-50 years
Protein	2.33% 1.3g	10.5% 5.9g	56g per day for Men 19-50 years

Vitamins

	Taro Shoots	Cooked Tahitian Taro	Recommended Dietary Allowance
Vitamin A	0.47% 4.25μg	14% 125μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.72% 0.057mg	5.2% 0.062mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.45% 0.071mg	21.6% 0.28mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.1% 1.13mg	4.25% 0.68mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.13% 0.11mg	3.57% 0.18mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12% 0.16mg	12.8% 0.17mg	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	2.5% 9.92μg	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	60% 54mg	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	Cooked Tahitian Taro	Recommended Dietary Allowance
Calcium	1.7% 17mg	21% 211mg	1000mg per day for Men 19-50 years
Copper	14% 0.12mg	12% 0.11mg	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	27.6% 2.2mg	8mg per day for Men 19-50 years
Magnesium	2.7% 11.3mg	17.2% 72.3mg	420mg per day for Men 19-50 years
Manganese	7.5% 0.17mg	10.4% 0.24mg	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	13.6% 95mg	700mg per day for Men 19-50 years
Potassium	14% 471mg	26% 883mg	3400mg per day for Men 19-50 years
Selenium	2.3% 1.28μg	2.06% 1.13μg	55μg per day for Men 19-50 years
Sodium	0.094% 1.4mg	5.1% 76.5mg	1500mg per day for Men 19-50 years
Zinc	6.57% 0.72mg	1.3% 0.14mg	11mg per day for Men 19-50 years
Water	3.67% 136g	3.3% 123g	3700g per day for Men 19-50 years

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

• Raw Taro Shoots have 1.7 times more Vitamin B3 than Cooked Tahitian Taro no Salt.
• While Cooked Tahitian Taro no Salt contains 29.3 times more Vitamin A, 4 times more Vitamin B2, 1.7 times more Vitamin B5, 2.3 times more Vitamin B9 and 1.8 times more Vitamin C than Raw Taro Shoots.
• Both Raw Taro Shoots and Cooked Tahitian Taro no Salt have similar amounts of Vitamin B1 and Vitamin B6 per 5 oz.
• Both Raw Taro Shoots as well as Cooked Tahitian Taro no Salt have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Taro Shoots vs Cooked Tahitian Taro:

• Raw Taro Shoots have 5.1 times more Zinc than Cooked Tahitian Taro no Salt.
• While Cooked Tahitian Taro no Salt contains 12.4 times more Calcium, 2.6 times more Iron, 6.4 times more Magnesium, 1.4 times more Manganese, 2.4 times more Phosphorus, 1.9 times more Potassium and 54 times more Sodium than Raw Taro Shoots.
• Both Raw Taro Shoots and Cooked Tahitian Taro no Salt have similar amounts of Copper, Selenium and Water per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Cooked Tahitian Taro no Salt contains 4 times more Energy, 7.7 times more Omega 3, 7.5 times more Omega 6, 3 times more Carbohydrate and 4.5 times more Protein than Raw Taro Shoots.
• Both Raw Taro Shoots as well as Cooked Tahitian Taro no Salt have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 5 oz.