Comparing Nutrients in 5 ounces Cooked Tahitian Taro VS Tahitian Taro

Macros Ratio

	Protein	Fat	Carbs
Cooked Tahitian Taro	33%	12%	55%
Tahitian Taro	23%	18%	59%

Macro Nutrients

	Cooked Tahitian Taro	Tahitian Taro	Recommended Dietary Allowance
Energy	2.15% 62.4kcal	2.15% 62.4kcal	2900kcal per day for Men 19-50 years
Fat	0.99% 0.96g	1.4% 1.37g	97g per day for Men 19-50 years
Saturated Fat	0.62% 0.2g	0.87% 0.28g	32g per day for Men 19-50 years
Omega 3	7.53% 0.12g	10.7% 0.17g	1.6g per day for Men 19-50 years
Omega 6	1.63% 0.28g	2.33% 0.4g	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	7.53% 9.8g	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	7.06% 3.95g	56g per day for Men 19-50 years

Vitamins

	Cooked Tahitian Taro	Tahitian Taro	Recommended Dietary Allowance
Vitamin A	14% 125μg	16% 145μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.2% 0.062mg	7.32% 0.088mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	21.6% 0.28mg	26.6% 0.35mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.25% 0.68mg	8.8% 1.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.57% 0.18mg	3.5% 0.18mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12.8% 0.17mg	12.6% 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	3.2% 12.8μg	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	151% 136mg	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	Tahitian Taro	Recommended Dietary Allowance
Calcium	21% 211mg	18.3% 183mg	1000mg per day for Men 19-50 years
Copper	12% 0.11mg	11% 0.1mg	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	23% 1.84mg	8mg per day for Men 19-50 years
Magnesium	17.2% 72.3mg	16% 66.6mg	420mg per day for Men 19-50 years
Manganese	10.4% 0.24mg	9.68% 0.22mg	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	9.1% 63.8mg	700mg per day for Men 19-50 years
Potassium	26% 883mg	25.3% 859mg	3400mg per day for Men 19-50 years
Selenium	2.06% 1.13μg	1.8% 0.99μg	55μg per day for Men 19-50 years
Sodium	5.1% 76.5mg	4.72% 71mg	1500mg per day for Men 19-50 years
Zinc	1.3% 0.14mg	1.16% 0.13mg	11mg per day for Men 19-50 years
Water	3.3% 123g	3.37% 125g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Tahitian Taro VS Tahitian Taro per 5 oz

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

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

• 5 oz of Raw Tahitian Taro contain 1.4 times more Vitamin B1, 2.1 times more Vitamin B3, 1.3 times more Vitamin B9 and 2.5 times more Vitamin C than Cooked Tahitian Taro no Salt.
• Both Cooked Tahitian Taro and Tahitian Taro provide similar amounts of Vitamin A, Vitamin B2, Vitamin B5 and Vitamin B6 per five ounces.
• 5 ounces of Cooked Tahitian Taro have insufficient amounts of Vitamin B9
• Both Cooked Tahitian Taro no Salt as well as Raw Tahitian Taro have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

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

• 5 ounces of Cooked Tahitian Taro have 1.5 times more Phosphorus than Tahitian Taro.
• Both Cooked Tahitian Taro and Tahitian Taro contain similar levels of Calcium, Copper, Iron, Magnesium, Manganese, Potassium, Sodium and Water per five ounces.
• Both Cooked Tahitian Taro no Salt as well as Raw Tahitian Taro lack sufficient amounts of Selenium and Zinc in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Cooked Tahitian Taro have 1.5 times more Protein than Tahitian Taro.
• While 5 oz of Raw Tahitian Taro contain 1.4 times more Omega 3 than Cooked Tahitian Taro no Salt.
• Both Cooked Tahitian Taro and Tahitian Taro offer comparable quantities of Carbohydrate per five ounces.
• Both Cooked Tahitian Taro no Salt as well as Raw Tahitian Taro provide inadequate amounts of Energy and Omega 6 in five ounces.