Comparing Nutrients in 5 ounces Cooked Tahitian Taro VS Cooked Taro Shoots

Macros Ratio

	Protein	Fat	Carbs
Cooked Tahitian Taro	33%	12%	55%
Cooked Taro Shoots	18%	4%	78%

Macro Nutrients

	Cooked Tahitian Taro	Cooked Taro Shoots	Recommended Dietary Allowance
Energy	2.15% 62.4kcal	0.68% 20kcal	2900kcal per day for Men 19-50 years
Fat	0.99% 0.96g	0.12% 0.11g	97g per day for Men 19-50 years
Saturated Fat	0.62% 0.2g	0.071% 0.023g	32g per day for Men 19-50 years
Omega 3	7.53% 0.12g	0.89% 0.014g	1.6g per day for Men 19-50 years
Omega 6	1.63% 0.28g	0.19% 0.033g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	7.47% 9.7g	3.5% 4.54g	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	10.5% 5.9g	1.85% 1.03g	56g per day for Men 19-50 years

Vitamins

	Cooked Tahitian Taro	Cooked Taro Shoots	Recommended Dietary Allowance
Vitamin A	14% 125μg	0.47% 4.25μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.2% 0.062mg	4.5% 0.054mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	21.6% 0.28mg	5.78% 0.075mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.25% 0.68mg	7.18% 1.15mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.57% 0.18mg	2.15% 0.11mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12.8% 0.17mg	12.2% 0.16mg	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	2.5% 9.92μg	1.06% 4.25μg	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	60% 54mg	29.8% 26.8mg	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 Tahitian Taro	Cooked Taro Shoots	Recommended Dietary Allowance
Calcium	21% 211mg	2% 20mg	1000mg per day for Men 19-50 years
Copper	12% 0.11mg	15% 0.13mg	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	27.6% 2.2mg	7.26% 0.58mg	8mg per day for Men 19-50 years
Magnesium	17.2% 72.3mg	2.7% 11.3mg	420mg per day for Men 19-50 years
Manganese	10.4% 0.24mg	8% 0.18mg	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	13.6% 95mg	5.26% 37mg	700mg per day for Men 19-50 years
Potassium	26% 883mg	14.3% 488mg	3400mg per day for Men 19-50 years
Selenium	2.06% 1.13μg	2.58% 1.4μg	55μg per day for Men 19-50 years
Sodium	5.1% 76.5mg	0.19% 2.83mg	1500mg per day for Men 19-50 years
Zinc	1.3% 0.14mg	6.96% 0.77mg	11mg per day for Men 19-50 years
Water	3.3% 123g	3.65% 135g	3700g per day for Men 19-50 years

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

• Cooked Tahitian Taro no Salt has 29.3 times more Vitamin A, 3.7 times more Vitamin B2, 1.7 times more Vitamin B5, 2.3 times more Vitamin B9 and 2 times more Vitamin C than Cooked Taro Shoots no Salt.
• While Cooked Taro Shoots no Salt contain 1.7 times more Vitamin B3 than Cooked Tahitian Taro no Salt.
• Both Cooked Tahitian Taro no Salt and Cooked Taro Shoots no Salt have similar amounts of Vitamin B1 and Vitamin B6 per 5 oz.
• Both Cooked Tahitian Taro no Salt as well as Cooked Taro Shoots no Salt have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

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

• Cooked Tahitian Taro no Salt has 10.6 times more Calcium, 3.8 times more Iron, 6.4 times more Magnesium, 1.3 times more Manganese, 2.6 times more Phosphorus, 1.8 times more Potassium and 27 times more Sodium than Cooked Taro Shoots no Salt.
• While Cooked Taro Shoots no Salt contain 5.4 times more Zinc than Cooked Tahitian Taro no Salt.
• Both Cooked Tahitian Taro no Salt and Cooked Taro Shoots 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 has 3.1 times more Energy, 8.5 times more Omega 3, 8.5 times more Omega 6, 2.1 times more Carbohydrate and 5.7 times more Protein than Cooked Taro Shoots no Salt.
• Both Cooked Tahitian Taro no Salt as well as Cooked Taro Shoots no Salt have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 5 oz.