Comparing Nutrients in 100 grams Taro Leaves VS Cooked Taro

Macros Ratio

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

Macro Nutrients

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

Vitamins

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

Minerals

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

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

• Raw Taro Leaves have 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.
• While Cooked Taro no Salt contains 4 times more Vitamin B5, 2.3 times more Vitamin B6 and 1.5 times more Vitamin E than Raw Taro Leaves.
• Both Raw Taro Leaves as well as Cooked Taro no Salt have insufficient amounts of Vitamin B12 and Vitamin D in 100 g.

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

• Raw Taro Leaves have 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.
• While Cooked Taro no Salt contains 1.3 times more Phosphorus and 5 times more Sodium than Raw Taro Leaves.
• Both Raw Taro Leaves and Cooked Taro no Salt have similar amounts of Selenium per 100 g.

Comparison of macro-nutrients per 100 grams:

• Raw Taro Leaves have 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.
• While Cooked Taro no Salt contains 3.4 times more Energy, 5.2 times more Carbohydrate and 1.4 times more Fiber than Raw Taro Leaves.
• Both Raw Taro Leaves as well as Cooked Taro no Salt have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 100 g.