Comparing Nutrients in 100 grams Cooked Taro VS Taro Leaves

Macros Ratio

	Protein	Fat	Carbs
Cooked Taro	1%	1%	98%
Taro Leaves	37%	12%	51%

Macro Nutrients

	Cooked Taro	Taro Leaves	Recommended Dietary Allowance
Energy	4.9% 142kcal	1.45% 42kcal	2900kcal per day for Men 19-50 years
Fat	0.11% 0.11g	0.76% 0.74g	97g per day for Men 19-50 years
Saturated Fat	0.072% 0.023g	0.47% 0.15g	32g per day for Men 19-50 years
Omega 3	0.88% 0.014g	5.8% 0.093g	1.6g per day for Men 19-50 years
Omega 6	0.19% 0.032g	1.26% 0.21g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	26.6% 34.6g	5.15% 6.7g	130g per day for Men 19-50 years
Sugars	0.68% 0.49g	4.15% 3g	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	13.4% 5.1g	9.74% 3.7g	38g per day for Men 19-50 years
Protein	0.93% 0.52g	8.9% 5g	56g per day for Men 19-50 years

Vitamins

	Cooked Taro	Taro Leaves	Recommended Dietary Allowance
Vitamin A	0.44% 4μg	26.8% 241μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.9% 0.11mg	17.4% 0.21mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.15% 0.028mg	35% 0.46mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.2% 0.51mg	9.46% 1.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.72% 0.34mg	1.7% 0.084mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	25.5% 0.33mg	11.2% 0.15mg	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	4.75% 19μg	31.5% 126μg	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	5.56% 5mg	57.8% 52mg	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	19.5% 2.93mg	13.5% 2.02mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1% 1.2μg	91% 109μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Taro	Taro Leaves	Recommended Dietary Allowance
Calcium	1.8% 18mg	10.7% 107mg	1000mg per day for Men 19-50 years
Copper	22.3% 0.2mg	30% 0.27mg	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	9% 0.72mg	28% 2.25mg	8mg per day for Men 19-50 years
Magnesium	7.14% 30mg	10.7% 45mg	420mg per day for Men 19-50 years
Manganese	19.5% 0.45mg	31% 0.71mg	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	11% 76mg	8.57% 60mg	700mg per day for Men 19-50 years
Potassium	14.2% 484mg	19% 648mg	3400mg per day for Men 19-50 years
Selenium	1.64% 0.9μg	1.64% 0.9μg	55μg per day for Men 19-50 years
Sodium	1% 15mg	0.2% 3mg	1500mg per day for Men 19-50 years
Zinc	2.45% 0.27mg	3.73% 0.41mg	11mg per day for Men 19-50 years
Water	1.72% 63.8g	2.3% 85.7g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Cooked Taro vs Taro Leaves:

• Cooked Taro no Salt has 4 times more Vitamin B5, 2.3 times more Vitamin B6 and 1.5 times more Vitamin E than Raw Taro Leaves.
• While Raw Taro Leaves contain 60.3 times more Vitamin A, 2 times more Vitamin B1, 16.3 times more Vitamin B2, 3 times more Vitamin B3, 6.6 times more Vitamin B9, 10.4 times more Vitamin C and 90.5 times more Vitamin K than Cooked Taro no Salt.
• Both Cooked Taro no Salt as well as Raw Taro Leaves have insufficient amounts of Vitamin B12 and Vitamin D in 100 g.

Comparing minerals per 100 grams for Cooked Taro vs Taro Leaves:

• Cooked Taro no Salt has 1.3 times more Phosphorus and 5 times more Sodium than Raw Taro Leaves.
• While Raw Taro Leaves contain 5.9 times more Calcium, 1.3 times more Copper, 3.1 times more Iron, 1.5 times more Magnesium, 1.6 times more Manganese, 1.3 times more Potassium, 1.5 times more Zinc and 1.3 times more Water than Cooked Taro no Salt.
• Both Cooked Taro no Salt and Raw Taro Leaves have similar amounts of Selenium per 100 g.

Comparison of macro-nutrients per 100 grams:

• Cooked Taro no Salt has 3.4 times more Energy, 5.2 times more Carbohydrate and 1.4 times more Fiber than Raw Taro Leaves.
• While Raw Taro Leaves contain 6.6 times more Omega 3, 6.7 times more Omega 6, 6.1 times more Sugars and 9.6 times more Protein than Cooked Taro no Salt.
• Both Cooked Taro no Salt as well as Raw Taro Leaves have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 100 g.