Comparing Nutrients in 7 ounces Carrots VS Steamed Taro Leaves

Macros Ratio

	Protein	Fat	Carbs
Carrots	8%	5%	87%
Steamed Taro Leaves	35%	12%	53%

Macro Nutrients

	Carrots	Steamed Taro Leaves	Recommended Dietary Allowance
Energy	2.8% 81.4kcal	1.64% 47.6kcal	2900kcal per day for Men 19-50 years
Fat	0.49% 0.48g	0.84% 0.81g	97g per day for Men 19-50 years
Saturated Fat	0.2% 0.064g	0.51% 0.16g	32g per day for Men 19-50 years
Omega 3	0.25% 0.004g	6.33% 0.1g	1.6g per day for Men 19-50 years
Omega 6	1.17% 0.2g	1.37% 0.23g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	14.6% 19g	6.14% 7.98g	130g per day for Men 19-50 years
Sugars	13% 9.4g	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	1.5% 1.1g	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	% 1.17g	NA	g per day for Men 19-50 years
Sucrose	% 7.12g	NA	g per day for Men 19-50 years
Fiber	14.6% 5.56g	10.4% 3.97g	38g per day for Men 19-50 years
Protein	3.3% 1.85g	9.64% 5.4g	56g per day for Men 19-50 years

Vitamins

	Carrots	Steamed Taro Leaves	Recommended Dietary Allowance
Vitamin A	184% 1657μg	46.7% 421μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11% 0.13mg	23% 0.28mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.85% 0.12mg	58% 0.75mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12% 1.95mg	15.7% 2.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11% 0.54mg	1.75% 0.087mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	21% 0.27mg	11% 0.14mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	14.7% 4.4μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	9.43% 37.7μg	24% 95μg	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	13% 11.7mg	78.3% 70.4mg	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	8.73% 1.3mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	22% 26μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Carrots	Steamed Taro Leaves	Recommended Dietary Allowance
Calcium	6.55% 65.5mg	17% 171mg	1000mg per day for Men 19-50 years
Copper	9.92% 0.089mg	31% 0.28mg	0.9mg per day for Men 19-50 years
Fluoride	0.16% 6.35μg	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	7.44% 0.6mg	29.3% 2.34mg	8mg per day for Men 19-50 years
Magnesium	5.67% 24mg	9.45% 39.7mg	420mg per day for Men 19-50 years
Manganese	12.3% 0.28mg	32% 0.74mg	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	9.92% 69.5mg	7.65% 53.6mg	700mg per day for Men 19-50 years
Potassium	18.7% 635mg	27% 913mg	3400mg per day for Men 19-50 years
Selenium	0.36% 0.2μg	3.25% 1.8μg	55μg per day for Men 19-50 years
Sodium	9.13% 137mg	0.26% 3.97mg	1500mg per day for Men 19-50 years
Zinc	4.33% 0.48mg	3.8% 0.42mg	11mg per day for Men 19-50 years
Water	4.74% 175g	4.94% 183g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Carrots vs Steamed Taro Leaves:

• Raw Carrots have 3.9 times more Vitamin A, 6.2 times more Vitamin B5 and 1.9 times more Vitamin B6 than Steamed Taro Leaves.
• While Steamed Taro Leaves contain 2.1 times more Vitamin B1, 6.6 times more Vitamin B2, 1.3 times more Vitamin B3, 2.5 times more Vitamin B9 and 6 times more Vitamin C than Raw Carrots.
• Both Raw Carrots as well as Steamed Taro Leaves have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Carrots vs Steamed Taro Leaves:

• Raw Carrots have 1.3 times more Phosphorus and 34.5 times more Sodium than Steamed Taro Leaves.
• While Steamed Taro Leaves contain 2.6 times more Calcium, 3.1 times more Copper, 3.9 times more Iron, 1.7 times more Magnesium, 2.6 times more Manganese, 1.4 times more Potassium and 9 times more Selenium than Raw Carrots.
• Both Raw Carrots and Steamed Taro Leaves have similar amounts of Zinc and Water per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Raw Carrots have 1.7 times more Energy, 2.4 times more Carbohydrate and 1.4 times more Fiber than Steamed Taro Leaves.
• While Steamed Taro Leaves contain 25.5 times more Omega 3 and 2.9 times more Protein than Raw Carrots.
• Both Raw Carrots as well as Steamed Taro Leaves have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 7 oz.