Comparing Nutrients in 100 grams 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	3.86% 112kcal	4.9% 142kcal	2900kcal per day for Men 19-50 years
Fat	0.21% 0.2g	0.11% 0.11g	97g per day for Men 19-50 years
Saturated Fat	0.13% 0.041g	0.072% 0.023g	32g per day for Men 19-50 years
Omega 3	1.56% 0.025g	0.88% 0.014g	1.6g per day for Men 19-50 years
Omega 6	0.34% 0.058g	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	20.4% 26.5g	26.6% 34.6g	130g per day for Men 19-50 years
Sugars	0.55% 0.4g	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	10.8% 4.1g	13.4% 5.1g	38g per day for Men 19-50 years
Protein	2.68% 1.5g	0.93% 0.52g	56g per day for Men 19-50 years

Vitamins

	Taro	Cooked Taro	Recommended Dietary Allowance
Vitamin A	0.44% 4μg	0.44% 4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.9% 0.095mg	8.9% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	1.92% 0.025mg	2.15% 0.028mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.75% 0.6mg	3.2% 0.51mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.06% 0.3mg	6.72% 0.34mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	21.8% 0.28mg	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	5.5% 22μg	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	5% 4.5mg	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	16% 2.38mg	19.5% 2.93mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.83% 1μg	1% 1.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Taro	Cooked Taro	Recommended Dietary Allowance
Calcium	4.3% 43mg	1.8% 18mg	1000mg per day for Men 19-50 years
Copper	19% 0.17mg	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	6.88% 0.55mg	9% 0.72mg	8mg per day for Men 19-50 years
Magnesium	7.86% 33mg	7.14% 30mg	420mg per day for Men 19-50 years
Manganese	16.7% 0.38mg	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	12% 84mg	11% 76mg	700mg per day for Men 19-50 years
Potassium	17.4% 591mg	14.2% 484mg	3400mg per day for Men 19-50 years
Selenium	1.27% 0.7μg	1.64% 0.9μg	55μg per day for Men 19-50 years
Sodium	0.73% 11mg	1% 15mg	1500mg per day for Men 19-50 years
Zinc	2.1% 0.23mg	2.45% 0.27mg	11mg per day for Men 19-50 years
Water	1.9% 70.6g	1.72% 63.8g	3700g per day for Men 19-50 years

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

Both Raw Taro and Cooked Taro no Salt have similar amounts of vitamins per 100 g
• 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 100 g.
• Both Raw Taro as well as Cooked Taro no Salt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 100 g.

Comparing minerals per 100 grams 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 100 g.

Comparison of macro-nutrients per 100 grams:

• 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 100 g.
• Both Raw Taro as well as Cooked Taro no Salt have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 100 g.