Comparing Nutrients in 7 ounces Taro VS Taro Leaves

Macros Ratio

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

Macro Nutrients

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

Vitamins

	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	15.7% 0.19mg	34.6% 0.41mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.8% 0.05mg	69.6% 0.9mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.44% 1.2mg	18.8% 3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12% 0.6mg	3.33% 0.17mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	43.2% 0.56mg	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	11% 43.7μg	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	9.92% 8.93mg	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	31.5% 4.72mg	26.7% 4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.65% 2μg	180% 216μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

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

Nutrient Comparison: Taro VS Taro Leaves per 7 oz

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

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

• 7 ounces of Taro have 3.6 times more Vitamin B5 and 1.9 times more Vitamin B6 than Taro Leaves.
• While 7 oz of Raw Taro Leaves contain 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 Raw Taro.
• Both Taro and Taro Leaves provide similar amounts of Vitamin E per seven ounces.
• 7 ounces of Taro have insufficient amounts of Vitamin A, Vitamin B2 and Vitamin K
• 7 ounces of Taro Leaves have insufficient amounts of Vitamin B5
• Both Raw Taro as well as Raw Taro Leaves have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Taro vs Taro Leaves:

• 7 ounces of Taro have 1.4 times more Phosphorus than Taro Leaves.
• While 7 oz of Raw Taro Leaves contain 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 and 1.8 times more Zinc than Raw Taro.
• Both Taro and Taro Leaves contain similar levels of Potassium per seven ounces.
• Both Raw Taro as well as Raw Taro Leaves lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

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

Frequently Asked Questions about Taro VS Taro Leaves

What are the health benefits of Taro compared to Taro Leaves?

Taro root is a good source of fiber, vitamins, and minerals such as potassium and vitamin C. It can help support digestion, heart health, and immune function. Taro leaves are also nutritious, providing vitamins A and C, iron, and calcium. They can help boost immunity, improve vision, and support bone health. Both taro root and leaves offer unique health benefits and can be included in a balanced vegan diet.

Can I lose weight easier by eating more Taro or Taro Leaves?

Both taro and taro leaves can be part of a healthy, plant-based diet that supports weight loss. Taro is a starchy root vegetable that is high in fiber and low in fat, making it a good option for weight management. Taro leaves are also nutritious, being a good source of vitamins, minerals, and antioxidants. However, when it comes to weight loss, focusing on overall calorie intake and a balanced diet is key. Incorporating a variety of fruits, vegetables, whole grains, legumes, and plant-based proteins alongside taro or taro leaves can help support weight loss in a healthy and sustainable way.

Should I eat more Taro or more Taro Leaves to gain more muscles while training consistently?

Both taro and taro leaves can be beneficial for muscle gain due to their high fiber and nutrient content. Taro is a starchy root vegetable that can provide energy for workouts, while taro leaves are rich in vitamins, minerals, and antioxidants that support overall health and muscle recovery. To optimize muscle growth, it is recommended to include a variety of plant-based foods in your diet, including both taro and taro leaves, along with other protein sources such as legumes, tofu, tempeh, and nuts.

What is the environmental impact of producing Taro compared to Taro Leaves?

The environmental impact of producing Taro leaves is generally lower than producing Taro roots. Taro leaves require less water, land, and resources to grow compared to the root. Additionally, Taro leaves are often harvested more sustainably as they can be picked without uprooting the entire plant, allowing for regrowth. Overall, choosing Taro leaves over Taro roots can be a more eco-friendly option.