Comparing Nutrients in 100 grams Cooked Taro Shoots VS Tahitian Taro

Macros Ratio

	Protein	Fat	Carbs
Cooked Taro Shoots	18%	4%	78%
Tahitian Taro	23%	18%	59%

Macro Nutrients

	Cooked Taro Shoots	Tahitian Taro	Recommended Dietary Allowance
Energy	0.48% 14kcal	1.5% 44kcal	2900kcal per day for Men 19-50 years
Fat	0.082% 0.08g	1% 0.97g	97g per day for Men 19-50 years
Saturated Fat	0.05% 0.016g	0.62% 0.2g	32g per day for Men 19-50 years
Omega 3	0.63% 0.01g	7.56% 0.12g	1.6g per day for Men 19-50 years
Omega 6	0.14% 0.023g	1.64% 0.28g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	2.46% 3.2g	5.3% 6.9g	130g per day for Men 19-50 years
Sugars	NA	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	NA	NA	38g per day for Men 19-50 years
Protein	1.3% 0.73g	5% 2.8g	56g per day for Men 19-50 years

Vitamins

	Cooked Taro Shoots	Tahitian Taro	Recommended Dietary Allowance
Vitamin A	0.33% 3μg	11.3% 102μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.17% 0.038mg	5.17% 0.062mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.08% 0.053mg	18.8% 0.24mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.06% 0.81mg	6.2% 1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1.52% 0.076mg	2.48% 0.12mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.6% 0.11mg	8.92% 0.12mg	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	0.75% 3μg	2.25% 9μg	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	21% 19mg	107% 96mg	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	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Taro Shoots	Tahitian Taro	Recommended Dietary Allowance
Calcium	1.4% 14mg	13% 129mg	1000mg per day for Men 19-50 years
Copper	10.4% 0.094mg	7.9% 0.071mg	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	5.13% 0.41mg	16.3% 1.3mg	8mg per day for Men 19-50 years
Magnesium	1.9% 8mg	11% 47mg	420mg per day for Men 19-50 years
Manganese	5.65% 0.13mg	6.83% 0.16mg	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	3.7% 26mg	6.43% 45mg	700mg per day for Men 19-50 years
Potassium	10% 344mg	18% 606mg	3400mg per day for Men 19-50 years
Selenium	1.8% 1μg	1.27% 0.7μg	55μg per day for Men 19-50 years
Sodium	0.13% 2mg	3.33% 50mg	1500mg per day for Men 19-50 years
Zinc	4.9% 0.54mg	0.82% 0.09mg	11mg per day for Men 19-50 years
Water	2.58% 95g	2.38% 88g	3700g per day for Men 19-50 years

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

• Raw Tahitian Taro contains 34 times more Vitamin A, 1.6 times more Vitamin B1, 4.6 times more Vitamin B2, 1.6 times more Vitamin B5, 3 times more Vitamin B9 and 5.1 times more Vitamin C than Cooked Taro Shoots no Salt.
• Both Cooked Taro Shoots no Salt and Raw Tahitian Taro have similar amounts of Vitamin B3 and Vitamin B6 per 100 g.
• Both Cooked Taro Shoots no Salt as well as Raw Tahitian Taro have insufficient amounts of Vitamin B12 and Vitamin D in 100 g.

Comparing minerals per 100 grams for Cooked Taro Shoots vs Tahitian Taro:

• Cooked Taro Shoots no Salt have 1.3 times more Copper, 1.4 times more Selenium and 6 times more Zinc than Raw Tahitian Taro.
• While Raw Tahitian Taro contains 9.2 times more Calcium, 3.2 times more Iron, 5.9 times more Magnesium, 1.7 times more Phosphorus, 1.8 times more Potassium and 25 times more Sodium than Cooked Taro Shoots no Salt.
• Both Cooked Taro Shoots no Salt and Raw Tahitian Taro have similar amounts of Manganese and Water per 100 g.

Comparison of macro-nutrients per 100 grams:

• Raw Tahitian Taro contains 3.1 times more Energy, 12.1 times more Fat, 12.1 times more Omega 3, 12.1 times more Omega 6, 2.2 times more Carbohydrate and 3.8 times more Protein than Cooked Taro Shoots no Salt.
• Both Cooked Taro Shoots no Salt as well as Raw Tahitian Taro have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.