Comparing Nutrients in 7 ounces Steamed Taro Leaves VS Cooked Taro Shoots

Macros Ratio

	Protein	Fat	Carbs
Steamed Taro Leaves	35%	12%	53%
Cooked Taro Shoots	18%	4%	78%

Macro Nutrients

	Steamed Taro Leaves	Cooked Taro Shoots	Recommended Dietary Allowance
Energy	1.64% 47.6kcal	0.96% 27.8kcal	2900kcal per day for Men 19-50 years
Fat	0.84% 0.81g	0.16% 0.16g	97g per day for Men 19-50 years
Saturated Fat	0.51% 0.16g	0.099% 0.032g	32g per day for Men 19-50 years
Omega 3	6.33% 0.1g	1.24% 0.02g	1.6g per day for Men 19-50 years
Omega 6	1.37% 0.23g	0.27% 0.046g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	6.14% 7.98g	4.9% 6.35g	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	10.4% 3.97g	NA	38g per day for Men 19-50 years
Protein	9.64% 5.4g	2.6% 1.45g	56g per day for Men 19-50 years

Vitamins

	Steamed Taro Leaves	Cooked Taro Shoots	Recommended Dietary Allowance
Vitamin A	46.7% 421μg	0.66% 5.95μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	23% 0.28mg	6.3% 0.075mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	58% 0.75mg	8.1% 0.11mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15.7% 2.5mg	10% 1.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1.75% 0.087mg	3% 0.15mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11% 0.14mg	17% 0.22mg	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	24% 95μg	1.5% 5.95μg	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	78.3% 70.4mg	41.7% 37.5mg	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

	Steamed Taro Leaves	Cooked Taro Shoots	Recommended Dietary Allowance
Calcium	17% 171mg	2.78% 27.8mg	1000mg per day for Men 19-50 years
Copper	31% 0.28mg	20.7% 0.19mg	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	29.3% 2.34mg	10% 0.81mg	8mg per day for Men 19-50 years
Magnesium	9.45% 39.7mg	3.78% 16mg	420mg per day for Men 19-50 years
Manganese	32% 0.74mg	11.2% 0.26mg	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	7.65% 53.6mg	7.37% 51.6mg	700mg per day for Men 19-50 years
Potassium	27% 913mg	20% 683mg	3400mg per day for Men 19-50 years
Selenium	3.25% 1.8μg	3.6% 2μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	0.26% 3.97mg	1500mg per day for Men 19-50 years
Zinc	3.8% 0.42mg	9.74% 1.07mg	11mg per day for Men 19-50 years
Water	4.94% 183g	5.1% 189g	3700g per day for Men 19-50 years

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

• Steamed Taro Leaves have 70.7 times more Vitamin A, 3.7 times more Vitamin B1, 7.2 times more Vitamin B2, 1.6 times more Vitamin B3, 16 times more Vitamin B9 and 1.9 times more Vitamin C than Cooked Taro Shoots no Salt.
• While Cooked Taro Shoots no Salt contain 1.7 times more Vitamin B5 and 1.6 times more Vitamin B6 than Steamed Taro Leaves.
• Both Steamed Taro Leaves as well as Cooked Taro Shoots no Salt have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

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

• Steamed Taro Leaves have 6.1 times more Calcium, 1.5 times more Copper, 2.9 times more Iron, 2.5 times more Magnesium, 2.9 times more Manganese and 1.3 times more Potassium than Cooked Taro Shoots no Salt.
• While Cooked Taro Shoots no Salt contain 2.6 times more Zinc than Steamed Taro Leaves.
• Both Steamed Taro Leaves and Cooked Taro Shoots no Salt have similar amounts of Phosphorus, Selenium and Water per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Steamed Taro Leaves have 5.1 times more Omega 3, 1.3 times more Carbohydrate and 3.7 times more Protein than Cooked Taro Shoots no Salt.
• Both Steamed Taro Leaves as well as Cooked Taro Shoots no Salt have insufficient amounts of Energy, Fat, Omega 6, Cholesterol, Glucose and Sucrose in 7 oz.