Comparing Nutrients in 7 ounces Taro VS Taro Shoots

Macros Ratio

	Protein	Fat	Carbs
Taro	5%	2%	93%
Taro Shoots	27%	6%	67%

Macro Nutrients

	Taro	Taro Shoots	Recommended Dietary Allowance
Energy	7.66% 222kcal	0.75% 22kcal	2900kcal per day for Men 19-50 years
Fat	0.41% 0.4g	0.18% 0.18g	97g per day for Men 19-50 years
Saturated Fat	0.25% 0.081g	0.11% 0.036g	32g per day for Men 19-50 years
Omega 3	3.1% 0.05g	1.36% 0.022g	1.6g per day for Men 19-50 years
Omega 6	0.68% 0.12g	0.3% 0.052g	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	3.54% 4.6g	130g per day for Men 19-50 years
Sugars	1.1% 0.79g	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	21.4% 8.14g	NA	38g per day for Men 19-50 years
Protein	5.3% 2.98g	3.26% 1.83g	56g per day for Men 19-50 years

Vitamins

	Taro	Taro Shoots	Recommended Dietary Allowance
Vitamin A	0.88% 7.94μg	0.66% 5.95μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	15.7% 0.19mg	6.6% 0.079mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.8% 0.05mg	7.63% 0.099mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.44% 1.2mg	9.92% 1.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12% 0.6mg	2.98% 0.15mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	43.2% 0.56mg	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	11% 43.7μg	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	9.92% 8.93mg	46.3% 41.7mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.65% 2μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Taro	Taro Shoots	Recommended Dietary Allowance
Calcium	8.53% 85.3mg	2.4% 24mg	1000mg per day for Men 19-50 years
Copper	38% 0.34mg	19.4% 0.17mg	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	15% 1.2mg	8mg per day for Men 19-50 years
Magnesium	15.6% 65.5mg	3.78% 16mg	420mg per day for Men 19-50 years
Manganese	33% 0.76mg	10.5% 0.24mg	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	7.94% 55.6mg	700mg per day for Men 19-50 years
Potassium	34.5% 1173mg	19.4% 659mg	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	0.13% 2mg	1500mg per day for Men 19-50 years
Zinc	4.15% 0.46mg	9.2% 1mg	11mg per day for Men 19-50 years
Water	3.8% 140g	5.14% 190g	3700g per day for Men 19-50 years

Nutrient Comparison: Taro VS Taro Shoots per 7 oz

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

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

• 7 ounces of Taro have 2.4 times more Vitamin B1, 4 times more Vitamin B5, 2.5 times more Vitamin B6 and 7.3 times more Vitamin B9 than Taro Shoots.
• While 7 oz of Raw Taro Shoots contain 2 times more Vitamin B2, 1.3 times more Vitamin B3 and 4.7 times more Vitamin C than Raw Taro.
• 7 ounces of Taro have insufficient amounts of Vitamin B2
• 7 ounces of Taro Shoots have insufficient amounts of Vitamin B5 and Vitamin B9
• Both Raw Taro as well as Raw Taro Shoots have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Taro vs Taro Shoots:

• 7 ounces of Taro have 3.6 times more Calcium, 2 times more Copper, 4.1 times more Magnesium, 3.1 times more Manganese, 3 times more Phosphorus and 1.8 times more Potassium than Taro Shoots.
• While 7 oz of Raw Taro Shoots contain 2.2 times more Zinc and 1.4 times more Water than Raw Taro.
• Both Taro and Taro Shoots contain similar levels of Iron per seven ounces.
• 7 ounces of Taro Shoots lack sufficient amounts of Calcium and Magnesium
• Both Raw Taro as well as Raw Taro Shoots lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Taro have 10.2 times more Energy, 11.4 times more Carbohydrate and 1.6 times more Protein than Taro Shoots.
• 7 ounces of Taro Shoots provide inadequate amounts of Energy, Carbohydrate and Protein
• Both Raw Taro as well as Raw Taro Shoots provide inadequate amounts of Omega 3 and Omega 6 in seven ounces.

Frequently Asked Questions about Taro VS Taro Shoots

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

Taro is a starchy root vegetable that is a good source of fiber, vitamins, and minerals. Taro shoots, on the other hand, are the young, tender leaves and stems of the taro plant and are also nutrient-dense. Both taro and taro shoots can provide health benefits such as improved digestion, heart health, and immune function due to their high fiber and antioxidant content. However, taro shoots may have higher levels of certain nutrients like vitamin C and protein compared to the root. Incorporating both taro and taro shoots into a balanced vegan diet can offer a variety of health benefits.

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

Both taro and taro shoots can be part of a healthy, balanced diet that may support weight loss. Taro is a starchy root vegetable that is higher in calories and carbohydrates, while taro shoots are lower in calories and carbohydrates and higher in fiber. Including a variety of plant-based foods like taro and taro shoots, along with plenty of vegetables, fruits, whole grains, and legumes, can help with weight loss by providing essential nutrients and promoting satiety. However, it's important to focus on overall calorie intake and portion sizes to support weight loss goals.

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

Both taro and taro shoots can be beneficial for muscle gain as they are rich in nutrients like fiber, vitamins, and minerals. However, taro shoots are higher in protein content compared to taro root, which can be beneficial for muscle building. Including a variety of plant-based protein sources in your diet, such as taro shoots, legumes, nuts, and seeds, can help support muscle growth when combined with consistent training.

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

Taro shoots have a lower environmental impact compared to mature taro plants. Taro shoots require less water, land, and resources to grow, making them a more sustainable option. Additionally, harvesting taro shoots allows the main plant to continue growing, promoting regrowth and long-term sustainability.