Comparing Nutrients in 7 ounces Taro VS Cooked Taro

Macros Ratio

	Protein	Fat	Carbs
Taro	5%	2%	93%
Cooked Taro	1%	1%	98%

Macro Nutrients

	Taro	Cooked Taro	Recommended Dietary Allowance
Energy	7.66% 222kcal	9.7% 282kcal	2900kcal per day for Men 19-50 years
Fat	0.41% 0.4g	0.23% 0.22g	97g per day for Men 19-50 years
Saturated Fat	0.25% 0.081g	0.14% 0.046g	32g per day for Men 19-50 years
Omega 3	3.1% 0.05g	1.74% 0.028g	1.6g per day for Men 19-50 years
Omega 6	0.68% 0.12g	0.37% 0.064g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	40.4% 52.5g	53% 68.7g	130g per day for Men 19-50 years
Sugars	1.1% 0.79g	1.34% 0.97g	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	21.4% 8.14g	26.6% 10g	38g per day for Men 19-50 years
Protein	5.3% 2.98g	1.84% 1.03g	56g per day for Men 19-50 years

Vitamins

	Taro	Cooked Taro	Recommended Dietary Allowance
Vitamin A	0.88% 7.94μg	0.88% 7.94μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	15.7% 0.19mg	17.7% 0.21mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.8% 0.05mg	4.27% 0.056mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.44% 1.2mg	6.33% 1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12% 0.6mg	13.3% 0.67mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	43.2% 0.56mg	50.5% 0.66mg	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	11% 43.7μg	9.43% 37.7μg	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	9.92% 8.93mg	11% 9.92mg	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	31.5% 4.72mg	38.8% 5.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.65% 2μg	2% 2.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Taro	Cooked Taro	Recommended Dietary Allowance
Calcium	8.53% 85.3mg	3.57% 35.7mg	1000mg per day for Men 19-50 years
Copper	38% 0.34mg	44.3% 0.4mg	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	13.6% 1.1mg	18% 1.43mg	8mg per day for Men 19-50 years
Magnesium	15.6% 65.5mg	14% 59.5mg	420mg per day for Men 19-50 years
Manganese	33% 0.76mg	38.7% 0.89mg	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	24% 167mg	21.5% 151mg	700mg per day for Men 19-50 years
Potassium	34.5% 1173mg	28.2% 960mg	3400mg per day for Men 19-50 years
Selenium	2.53% 1.4μg	3.25% 1.8μg	55μg per day for Men 19-50 years
Sodium	1.46% 22mg	2% 29.8mg	1500mg per day for Men 19-50 years
Zinc	4.15% 0.46mg	4.87% 0.54mg	11mg per day for Men 19-50 years
Water	3.8% 140g	3.42% 127g	3700g per day for Men 19-50 years

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

Both Raw Taro and Cooked Taro no Salt have similar amounts of vitamins per 7 oz
• Both Raw Taro and Cooked Taro no Salt have similar amounts of Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5, Vitamin B6, Vitamin B9, Vitamin C, Vitamin E and Vitamin K per 7 oz.
• Both Raw Taro as well as Cooked Taro no Salt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Taro vs Cooked Taro:

• Raw Taro has 2.4 times more Calcium and 1.2 times more Potassium than Cooked Taro no Salt.
• While Cooked Taro no Salt contains 1.3 times more Iron, 1.3 times more Selenium and 1.4 times more Sodium than Raw Taro.
• Both Raw Taro and Cooked Taro no Salt have similar amounts of Copper, Magnesium, Manganese, Phosphorus, Zinc and Water per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Raw Taro has 1.8 times more Omega 3 and 2.9 times more Protein than Cooked Taro no Salt.
• While Cooked Taro no Salt contains 1.3 times more Energy and 1.3 times more Carbohydrate than Raw Taro.
• Both Raw Taro and Cooked Taro no Salt have similar amounts of Fiber per 7 oz.
• Both Raw Taro as well as Cooked Taro no Salt have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 7 oz.