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Nutrients in 14 ounces of Cooked Taro

Cooked Taro no Salt.

Macros Ratio

Protein Fat Carbs
1%
1%
98%
14 oz ▼

Macro Nutrients

Cooked Taro
Energy564 kcal
19.4%
Cooked Taro no Salt has 563.58806 kcal of Energy per 14 ounces, which is 19.4% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years
Fat0.44 g
0.45%
Cooked Taro no Salt has 0.4365823 g of Fat per 14 ounces, which is 0.45% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years
Saturated Fat0.091 g
0.29%
Cooked Taro no Salt has 0.09128539 g of Saturated Fat per 14 ounces, which is 0.29% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years
Omega 30.056 g
3.47%
Cooked Taro no Salt has 0.05556502 g of Omega 3 per 14 ounces, which is 3.47% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years
Omega 60.13 g
0.75%
Cooked Taro no Salt has 0.12700576 g of Omega 6 per 14 ounces, which is 0.75% of the Recommended Dietary Allowance of 17g per day for Men 19-50 years
Cholesterol0 mg
0%
Cooked Taro no Salt has 0 mg of Cholesterol per 14 ounces, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-50 years
Carbohydrate137 g
106%
Cooked Taro no Salt has 137.324978 g of Carbohydrate per 14 ounces, which is 106% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years
Sugars1.94 g
2.7%
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Cooked Taro no Salt has 1.9447757 g of Sugars per 14 ounces, which is 2.7% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years
Fructose
NA
≤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]
No information available
Glucose
NA
No information available
Sucrose
NA
No information available
Fiber20.2 g
53.3%
Cooked Taro no Salt has 20.241543 g of Fiber per 14 ounces, which is 53.3% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years
Protein2.06 g
3.7%
Cooked Taro no Salt has 2.0638436 g of Protein per 14 ounces, which is 3.7% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
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Vitamins

Cooked Taro
Vitamin A16 μg
1.76%
RAE, retinol activity equivalents
Cooked Taro no Salt has 15.87572 μg of Vitamin A per 14 ounces, which is 1.76% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
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Vitamin B10.42 mg
35.4%
Thiamine
Cooked Taro no Salt has 0.42467551 mg of Vitamin B1 per 14 ounces, which is 35.4% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B20.11 mg
8.55%
Riboflavin
Cooked Taro no Salt has 0.11113004 mg of Vitamin B2 per 14 ounces, which is 8.55% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B32.02 mg
12.7%
Niacin, nicotinic acid, niacinamide
Cooked Taro no Salt has 2.0241543 mg of Vitamin B3 per 14 ounces, which is 12.7% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B51.33 mg
26.7%
Pantothenic acid
Cooked Taro no Salt has 1.33356048 mg of Vitamin B5 per 14 ounces, which is 26.7% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B61.3 mg
101%
Pyridoxine
Cooked Taro no Salt has 1.31371583 mg of Vitamin B6 per 14 ounces, which is 101% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
Vitamin B7
NA
Biotin
No information available
Vitamin B975.4 μg
19%
Folates and Folic Acid
Cooked Taro no Salt has 75.40967 μg of Vitamin B9 per 14 ounces, which is 19% of the Recommended Dietary Allowance of 400μg per day for Men 19-50 years
Vitamin B120 μg
0%
Cobalamin
Cooked Taro no Salt has 0 μg of Vitamin B12 per 14 ounces, which is 0% of the Recommended Dietary Allowance of 2.4μg per day for Men 19-50 years
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Vitamin C20 mg
22%
Ascorbic acid
Cooked Taro no Salt has 19.84465 mg of Vitamin C per 14 ounces, which is 22% of the Recommended Dietary Allowance of 90mg per day for Men 19-50 years
Vitamin D0 IU
0%
Calciferol, cholecalciferol, ergocalciferol
Cooked Taro no Salt has 0 IU of Vitamin D per 14 ounces, which is 0% of the Recommended Dietary Allowance of 600IU per day for Men 19-50 years
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Vitamin E11.6 mg
77.5%
Tocopherols and Tocotrienols
Cooked Taro no Salt has 11.6289649 mg of Vitamin E per 14 ounces, which is 77.5% of the Recommended Dietary Allowance of 15mg per day for Men 19-50 years
Vitamin K4.76 μg
3.97%
Phytomenadione or phylloquinone
Cooked Taro no Salt has 4.762716 μg of Vitamin K per 14 ounces, which is 3.97% of the Recommended Dietary Allowance of 120μg per day for Men 19-50 years

Minerals

Cooked Taro
Calcium71.4 mg
7.14%
Cooked Taro no Salt has 71.44074 mg of Calcium per 14 ounces, which is 7.14% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years
Copper0.8 mg
88.6%
Cooked Taro no Salt has 0.79775493 mg of Copper per 14 ounces, which is 88.6% of the Recommended Dietary Allowance of 0.9mg per day for Men 19-50 years
Fluoride
NA
Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
No information available
Iron2.86 mg
35.7%
Cooked Taro no Salt has 2.8576296 mg of Iron per 14 ounces, which is 35.7% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years
Magnesium119 mg
28.3%
Cooked Taro no Salt has 119.0679 mg of Magnesium per 14 ounces, which is 28.3% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years
Manganese1.8 mg
77.5%
Cooked Taro no Salt has 1.78204957 mg of Manganese per 14 ounces, which is 77.5% of the Recommended Dietary Allowance of 2.3mg per day for Men 19-50 years
Molybdenum
NA
Molybdenum is an essential trace element that is naturally present in many foods [RDA]
No information available
Phosphorus302 mg
43%
Cooked Taro no Salt has 301.63868 mg of Phosphorus per 14 ounces, which is 43% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years
Potassium1921 mg
56.5%
Cooked Taro no Salt has 1920.96212 mg of Potassium per 14 ounces, which is 56.5% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years
Selenium3.57 μg
6.5%
Cooked Taro no Salt has 3.572037 μg of Selenium per 14 ounces, which is 6.5% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years
Sodium59.5 mg
3.97%
Cooked Taro no Salt has 59.53395 mg of Sodium per 14 ounces, which is 3.97% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years
Zinc1.07 mg
9.74%
Cooked Taro no Salt has 1.0716111 mg of Zinc per 14 ounces, which is 9.74% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years
Water253 g
6.84%
Cooked Taro no Salt has 253.217734 g of Water per 14 ounces, which is 6.84% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years
Vitamins in 14 ounces of Cooked Taro no Salt:
Minerals in 14 ounces of Cooked Taro no Salt:
Macronutrients in 14 ounces of Cooked Taro no Salt:



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