Comparing Nutrients in 7 ounces Cooked Taro VS Taro Leaves

Macros Ratio

	Protein	Fat	Carbs
Cooked Taro	1%	1%	98%
Taro Leaves	37%	12%	51%

Macro Nutrients

	Cooked Taro	Taro Leaves	Recommended Dietary Allowance
Energy	9.7% 282kcal	2.87% 83.3kcal	2900kcal per day for Men 19-50 years
Fat	0.23% 0.22g	1.5% 1.47g	97g per day for Men 19-50 years
Saturated Fat	0.14% 0.046g	0.94% 0.3g	32g per day for Men 19-50 years
Omega 3	1.74% 0.028g	11.5% 0.18g	1.6g per day for Men 19-50 years
Omega 6	0.37% 0.064g	2.5% 0.42g	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	10.2% 13.3g	130g per day for Men 19-50 years
Sugars	1.34% 0.97g	8.24% 5.97g	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	19.3% 7.34g	38g per day for Men 19-50 years
Protein	1.84% 1.03g	17.6% 9.9g	56g per day for Men 19-50 years

Vitamins

	Cooked Taro	Taro Leaves	Recommended Dietary Allowance
Vitamin A	0.88% 7.94μg	53% 478μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	17.7% 0.21mg	34.6% 0.41mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.27% 0.056mg	69.6% 0.9mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.33% 1mg	18.8% 3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13.3% 0.67mg	3.33% 0.17mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	50.5% 0.66mg	22.3% 0.29mg	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	62.5% 250μg	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	115% 103mg	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	26.7% 4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2% 2.4μg	180% 216μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Taro	Taro Leaves	Recommended Dietary Allowance
Calcium	3.57% 35.7mg	21.2% 212mg	1000mg per day for Men 19-50 years
Copper	44.3% 0.4mg	59.5% 0.54mg	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	56% 4.47mg	8mg per day for Men 19-50 years
Magnesium	14% 59.5mg	21.3% 89.3mg	420mg per day for Men 19-50 years
Manganese	38.7% 0.89mg	61.6% 1.4mg	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	17% 119mg	700mg per day for Men 19-50 years
Potassium	28.2% 960mg	38% 1286mg	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	2% 29.8mg	0.4% 5.95mg	1500mg per day for Men 19-50 years
Zinc	4.87% 0.54mg	7.4% 0.81mg	11mg per day for Men 19-50 years
Water	3.42% 127g	4.6% 170g	3700g per day for Men 19-50 years

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

• Cooked Taro no Salt has 4 times more Vitamin B5, 2.3 times more Vitamin B6 and 1.5 times more Vitamin E than Raw Taro Leaves.
• While Raw Taro Leaves contain 60.3 times more Vitamin A, 2 times more Vitamin B1, 16.3 times more Vitamin B2, 3 times more Vitamin B3, 6.6 times more Vitamin B9, 10.4 times more Vitamin C and 90.5 times more Vitamin K than Cooked Taro no Salt.
• Both Cooked Taro no Salt as well as Raw Taro Leaves have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Cooked Taro vs Taro Leaves:

• Cooked Taro no Salt has 1.3 times more Phosphorus and 5 times more Sodium than Raw Taro Leaves.
• While Raw Taro Leaves contain 5.9 times more Calcium, 1.3 times more Copper, 3.1 times more Iron, 1.5 times more Magnesium, 1.6 times more Manganese, 1.3 times more Potassium, 1.5 times more Zinc and 1.3 times more Water than Cooked Taro no Salt.
• Both Cooked Taro no Salt and Raw Taro Leaves have similar amounts of Selenium per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Cooked Taro no Salt has 3.4 times more Energy, 5.2 times more Carbohydrate and 1.4 times more Fiber than Raw Taro Leaves.
• While Raw Taro Leaves contain 6.6 times more Omega 3, 6.7 times more Omega 6, 6.1 times more Sugars and 9.6 times more Protein than Cooked Taro no Salt.
• Both Cooked Taro no Salt as well as Raw Taro Leaves have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 7 oz.