Comparing Nutrients in 7 ounces Cooked Taro with Salt VS Cooked Tahitian Taro with Salt

Macros Ratio

	Protein	Fat	Carbs
Cooked Taro with Salt	1%	1%	98%
Cooked Tahitian Taro with Salt	33%	12%	55%

Macro Nutrients

	Cooked Taro with Salt	Cooked Tahitian Taro with Salt	Recommended Dietary Allowance
Energy	9.7% 282kcal	3% 87.3kcal	2900kcal per day for Men 19-50 years
Fat	0.23% 0.22g	1.4% 1.35g	97g per day for Men 19-50 years
Saturated Fat	0.14% 0.046g	0.86% 0.28g	32g per day for Men 19-50 years
Omega 3	1.74% 0.028g	10.5% 0.17g	1.6g per day for Men 19-50 years
Omega 6	0.37% 0.064g	2.3% 0.39g	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	10.5% 13.6g	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	NA	38g per day for Men 19-50 years
Protein	1.84% 1.03g	14.7% 8.26g	56g per day for Men 19-50 years

Vitamins

	Cooked Taro with Salt	Cooked Tahitian Taro with Salt	Recommended Dietary Allowance
Vitamin A	0.88% 7.94μg	19.4% 175μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	17.7% 0.21mg	7.28% 0.087mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.27% 0.056mg	30.2% 0.39mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.33% 1mg	5.95% 0.95mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13.3% 0.67mg	5% 0.25mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	50.5% 0.66mg	18% 0.23mg	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	3.47% 14μg	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	83.8% 75.4mg	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	Cooked Tahitian Taro with Salt	Recommended Dietary Allowance
Calcium	3.57% 35.7mg	29.6% 296mg	1000mg per day for Men 19-50 years
Copper	44.3% 0.4mg	16.8% 0.15mg	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	38.7% 3.1mg	8mg per day for Men 19-50 years
Magnesium	14% 59.5mg	24% 101mg	420mg per day for Men 19-50 years
Manganese	38.7% 0.89mg	14.5% 0.33mg	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	19% 133mg	700mg per day for Men 19-50 years
Potassium	28.2% 960mg	36.4% 1236mg	3400mg per day for Men 19-50 years
Selenium	3.25% 1.8μg	2.9% 1.6μg	55μg per day for Men 19-50 years
Sodium	33.2% 498mg	38.4% 575mg	1500mg per day for Men 19-50 years
Zinc	4.87% 0.54mg	1.8% 0.2mg	11mg per day for Men 19-50 years
Water	3.42% 127g	4.64% 172g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Taro with Salt VS Cooked Tahitian Taro with Salt per 7 oz

Compare the macro and micronutrient content in 7 oz of Cooked Taro with Salt versus 7 oz of Cooked Tahitian Taro 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 Cooked Tahitian Taro with Salt:

• 7 ounces of Cooked Taro with Salt have 2.4 times more Vitamin B1, 2.7 times more Vitamin B5, 2.8 times more Vitamin B6 and 2.7 times more Vitamin B9 than Cooked Tahitian Taro with Salt.
• While 7 oz of Cooked Tahitian Taro with Salt contain 22 times more Vitamin A, 7.1 times more Vitamin B2 and 7.6 times more Vitamin C than Cooked Taro with Salt.
• Both Cooked Taro with Salt and Cooked Tahitian Taro with Salt provide similar amounts of Vitamin B3 per seven ounces.
• 7 ounces of Cooked Taro with Salt have insufficient amounts of Vitamin A
• 7 ounces of Cooked Tahitian Taro with Salt have insufficient amounts of Vitamin B9
• Both Cooked Taro with Salt as well as Cooked Tahitian Taro 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 Cooked Tahitian Taro with Salt:

• 7 ounces of Cooked Taro with Salt have 2.6 times more Copper, 2.7 times more Manganese and 2.7 times more Zinc than Cooked Tahitian Taro with Salt.
• While 7 oz of Cooked Tahitian Taro with Salt contain 8.3 times more Calcium, 2.2 times more Iron, 1.7 times more Magnesium, 1.3 times more Potassium and 1.4 times more Water than Cooked Taro with Salt.
• Both Cooked Taro with Salt and Cooked Tahitian Taro with Salt contain similar levels of Phosphorus and Sodium per seven ounces.
• 7 ounces of Cooked Taro with Salt lack sufficient amounts of Calcium
• 7 ounces of Cooked Tahitian Taro with Salt lack sufficient amounts of Zinc
• Both Cooked Taro with Salt as well as Cooked Tahitian Taro 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 3.2 times more Energy and 5.1 times more Carbohydrate than Cooked Tahitian Taro with Salt.
• While 7 oz of Cooked Tahitian Taro with Salt contain 6.1 times more Omega 3 and 8 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 Cooked Tahitian Taro with Salt provide inadequate amounts of Energy
• Both Cooked Taro with Salt as well as Cooked Tahitian Taro with Salt provide inadequate amounts of Omega 6 in seven ounces.