Comparing Nutrients in 7 ounces Taro Leaves VS Taro

Macros Ratio

	Protein	Fat	Carbs
Taro Leaves	37%	12%	51%
Taro	5%	2%	93%

Macro Nutrients

	Taro Leaves	Taro	Recommended Dietary Allowance
Energy	2.87% 83.3kcal	7.66% 222kcal	2900kcal per day for Men 19-50 years
Fat	1.5% 1.47g	0.41% 0.4g	97g per day for Men 19-50 years
Saturated Fat	0.94% 0.3g	0.25% 0.081g	32g per day for Men 19-50 years
Omega 3	11.5% 0.18g	3.1% 0.05g	1.6g per day for Men 19-50 years
Omega 6	2.5% 0.42g	0.68% 0.12g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	10.2% 13.3g	40.4% 52.5g	130g per day for Men 19-50 years
Sugars	8.24% 5.97g	1.1% 0.79g	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	19.3% 7.34g	21.4% 8.14g	38g per day for Men 19-50 years
Protein	17.6% 9.9g	5.3% 2.98g	56g per day for Men 19-50 years

Vitamins

	Taro Leaves	Taro	Recommended Dietary Allowance
Vitamin A	53% 478μg	0.88% 7.94μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	34.6% 0.41mg	15.7% 0.19mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	69.6% 0.9mg	3.8% 0.05mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18.8% 3mg	7.44% 1.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.33% 0.17mg	12% 0.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	22.3% 0.29mg	43.2% 0.56mg	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	62.5% 250μg	11% 43.7μg	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	115% 103mg	9.92% 8.93mg	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	26.7% 4mg	31.5% 4.72mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	180% 216μg	1.65% 2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Taro Leaves	Taro	Recommended Dietary Allowance
Calcium	21.2% 212mg	8.53% 85.3mg	1000mg per day for Men 19-50 years
Copper	59.5% 0.54mg	38% 0.34mg	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	56% 4.47mg	13.6% 1.1mg	8mg per day for Men 19-50 years
Magnesium	21.3% 89.3mg	15.6% 65.5mg	420mg per day for Men 19-50 years
Manganese	61.6% 1.4mg	33% 0.76mg	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	17% 119mg	24% 167mg	700mg per day for Men 19-50 years
Potassium	38% 1286mg	34.5% 1173mg	3400mg per day for Men 19-50 years
Selenium	3.25% 1.8μg	2.53% 1.4μg	55μg per day for Men 19-50 years
Sodium	0.4% 5.95mg	1.46% 22mg	1500mg per day for Men 19-50 years
Zinc	7.4% 0.81mg	4.15% 0.46mg	11mg per day for Men 19-50 years
Water	4.6% 170g	3.8% 140g	3700g per day for Men 19-50 years

Nutrient Comparison: Taro Leaves VS Taro per 7 oz

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

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

• 7 ounces of Taro Leaves have 60.3 times more Vitamin A, 2.2 times more Vitamin B1, 18.2 times more Vitamin B2, 2.5 times more Vitamin B3, 5.7 times more Vitamin B9, 11.6 times more Vitamin C and 108.6 times more Vitamin K than Taro.
• While 7 oz of Raw Taro contain 3.6 times more Vitamin B5 and 1.9 times more Vitamin B6 than Raw Taro Leaves.
• Both Taro Leaves and Taro provide similar amounts of Vitamin E per seven ounces.
• 7 ounces of Taro Leaves have insufficient amounts of Vitamin B5
• 7 ounces of Taro have insufficient amounts of Vitamin A, Vitamin B2 and Vitamin K
• Both Raw Taro Leaves as well as Raw Taro have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Taro Leaves vs Taro:

• 7 ounces of Taro Leaves have 2.5 times more Calcium, 1.6 times more Copper, 4.1 times more Iron, 1.4 times more Magnesium, 1.9 times more Manganese, 1.8 times more Zinc and 1.2 times more Water than Taro.
• While 7 oz of Raw Taro contain 1.4 times more Phosphorus than Raw Taro Leaves.
• Both Taro Leaves and Taro contain similar levels of Potassium per seven ounces.
• Both Raw Taro Leaves as well as Raw Taro lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Taro Leaves have 3.7 times more Omega 3, 7.5 times more Sugars and 3.3 times more Protein than Taro.
• While 7 oz of Raw Taro contain 2.7 times more Energy and 3.9 times more Carbohydrate than Raw Taro Leaves.
• Both Taro Leaves and Taro offer comparable quantities of Fiber per seven ounces.
• 7 ounces of Taro Leaves provide inadequate amounts of Energy
• 7 ounces of Taro provide inadequate amounts of Omega 3
• Both Raw Taro Leaves as well as Raw Taro provide inadequate amounts of Omega 6 in seven ounces.