Comparing Nutrients in 7 ounces Cooked Taro with Salt VS Steamed Taro Leaves with Salt

Macros Ratio

	Protein	Fat	Carbs
Cooked Taro with Salt	1%	1%	98%
Steamed Taro Leaves with Salt	36%	12%	52%

Macro Nutrients

	Cooked Taro with Salt	Steamed Taro Leaves with Salt	Recommended Dietary Allowance
Energy	9.7% 282kcal	1.64% 47.6kcal	2900kcal per day for Men 19-50 years
Fat	0.23% 0.22g	0.84% 0.81g	97g per day for Men 19-50 years
Saturated Fat	0.14% 0.046g	0.51% 0.16g	32g per day for Men 19-50 years
Omega 3	1.74% 0.028g	6.33% 0.1g	1.6g per day for Men 19-50 years
Omega 6	0.37% 0.064g	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	53% 68.7g	5.94% 7.7g	130g per day for Men 19-50 years
Sugars	1.34% 0.97g	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	26.6% 10g	10.4% 3.97g	38g per day for Men 19-50 years
Protein	1.84% 1.03g	9.64% 5.4g	56g per day for Men 19-50 years

Vitamins

	Cooked Taro with Salt	Steamed Taro Leaves with Salt	Recommended Dietary Allowance
Vitamin A	0.88% 7.94μg	46.7% 421μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	17.7% 0.21mg	23% 0.28mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.27% 0.056mg	58% 0.75mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.33% 1mg	15.7% 2.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13.3% 0.67mg	1.75% 0.087mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	50.5% 0.66mg	11% 0.14mg	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	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	11% 9.92mg	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	38.8% 5.8mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2% 2.4μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Taro with Salt	Steamed Taro Leaves with Salt	Recommended Dietary Allowance
Calcium	3.57% 35.7mg	17% 171mg	1000mg per day for Men 19-50 years
Copper	44.3% 0.4mg	31% 0.28mg	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	18% 1.43mg	29.3% 2.34mg	8mg per day for Men 19-50 years
Magnesium	14% 59.5mg	9.45% 39.7mg	420mg per day for Men 19-50 years
Manganese	38.7% 0.89mg	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	21.5% 151mg	7.65% 53.6mg	700mg per day for Men 19-50 years
Potassium	28.2% 960mg	27% 913mg	3400mg per day for Men 19-50 years
Selenium	3.25% 1.8μg	3.25% 1.8μg	55μg per day for Men 19-50 years
Sodium	33.2% 498mg	31.5% 472mg	1500mg per day for Men 19-50 years
Zinc	4.87% 0.54mg	3.8% 0.42mg	11mg per day for Men 19-50 years
Water	3.42% 127g	4.94% 183g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Taro with Salt VS Steamed Taro Leaves with Salt per 7 oz

Compare the macro and micronutrient content in 7 oz of Cooked Taro with Salt versus 7 oz of Steamed Taro Leaves with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Cooked Taro with Salt vs Steamed Taro Leaves with Salt:

• 7 ounces of Cooked Taro with Salt have 7.6 times more Vitamin B5 and 4.6 times more Vitamin B6 than Steamed Taro Leaves with Salt.
• While 7 oz of Steamed Taro Leaves with Salt contain 53 times more Vitamin A, 1.3 times more Vitamin B1, 13.6 times more Vitamin B2, 2.5 times more Vitamin B3, 2.5 times more Vitamin B9 and 7.1 times more Vitamin C than Cooked Taro with Salt.
• 7 ounces of Cooked Taro with Salt have insufficient amounts of Vitamin A
• 7 ounces of Steamed Taro Leaves with Salt have insufficient amounts of Vitamin B5
• Both Cooked Taro with Salt as well as Steamed Taro Leaves with Salt have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Cooked Taro with Salt vs Steamed Taro Leaves with Salt:

• 7 ounces of Cooked Taro with Salt have 1.4 times more Copper, 1.5 times more Magnesium, 1.2 times more Manganese, 2.8 times more Phosphorus and 1.3 times more Zinc than Steamed Taro Leaves with Salt.
• While 7 oz of Steamed Taro Leaves with Salt contain 4.8 times more Calcium, 1.6 times more Iron and 1.4 times more Water than Cooked Taro with Salt.
• Both Cooked Taro with Salt and Steamed Taro Leaves with Salt contain similar levels of Potassium and Sodium per seven ounces.
• 7 ounces of Cooked Taro with Salt lack sufficient amounts of Calcium
• 7 ounces of Steamed Taro Leaves with Salt lack sufficient amounts of Zinc
• Both Cooked Taro with Salt as well as Steamed Taro Leaves with Salt lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Cooked Taro with Salt have 5.9 times more Energy, 8.9 times more Carbohydrate and 2.6 times more Fiber than Steamed Taro Leaves with Salt.
• While 7 oz of Steamed Taro Leaves with Salt contain 3.6 times more Omega 3 and 5.2 times more Protein than Cooked Taro with Salt.
• 7 ounces of Cooked Taro with Salt provide inadequate amounts of Omega 3 and Protein
• 7 ounces of Steamed Taro Leaves with Salt provide inadequate amounts of Energy
• Both Cooked Taro with Salt as well as Steamed Taro Leaves with Salt provide inadequate amounts of Omega 6 in seven ounces.