Nutrients in 14 ounces of Steamed Taro Leaves

Taro leaves, cooked, steamed, without salt.

Macros Ratio

Protein Fat Carbs

35%

12%

53%

14 oz ▼

Macro Nutrients

Steamed Taro Leaves

Energy95 kcal

3.3%

Steamed Taro Leaves have 95.25432 kcal of Energy per 14 ounces, which is 3.3% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years

Fat1.63 g

1.68%

Steamed Taro Leaves have 1.6272613 g of Fat per 14 ounces, which is 1.68% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years

Saturated Fat0.33 g

1.03%

Steamed Taro Leaves have 0.32942119 g of Saturated Fat per 14 ounces, which is 1.03% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years

Omega 30.2 g

12.7%

Steamed Taro Leaves have 0.20241543 g of Omega 3 per 14 ounces, which is 12.7% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years

Omega 60.46 g

2.73%

Steamed Taro Leaves have 0.46436481 g of Omega 6 per 14 ounces, which is 2.73% of the Recommended Dietary Allowance of 17g per day for Men 19-50 years

Cholesterol0 mg

Steamed Taro Leaves have 0 mg of Cholesterol per 14 ounces, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-50 years

Carbohydrate16 g

12.3%

Steamed Taro Leaves have 15.9550986 g of Carbohydrate per 14 ounces, which is 12.3% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years

Sugars

Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]

No information available

Fructose

≤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

No information available

Sucrose

No information available

Fiber7.94 g

21%

Steamed Taro Leaves have 7.93786 g of Fiber per 14 ounces, which is 21% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years

Protein10.8 g

19.3%

Steamed Taro Leaves have 10.7954896 g of Protein per 14 ounces, which is 19.3% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
Buy premium vegan protein powder

Vitamins

Steamed Taro Leaves

Vitamin A841 μg

93%

RAE, retinol activity equivalents

Steamed Taro Leaves have 841.41316 μg of Vitamin A per 14 ounces, which is 93% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
Buy Preformed Vegan Vitamin A

Vitamin B10.55 mg

46%

Thiamine

Steamed Taro Leaves have 0.55168127 mg of Vitamin B1 per 14 ounces, which is 46% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
Buy Vegan Vitamin B1

Vitamin B21.5 mg

116%

Riboflavin

Steamed Taro Leaves have 1.5081934 mg of Vitamin B2 per 14 ounces, which is 116% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
Buy Vegan Vitamin B2

Vitamin B35.03 mg

31.4%

Niacin, nicotinic acid, niacinamide

Steamed Taro Leaves have 5.02863431 mg of Vitamin B3 per 14 ounces, which is 31.4% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
Buy Nutritional Yeast naturally rich in vitamin B3

Vitamin B50.17 mg

3.5%

Pantothenic acid

Steamed Taro Leaves have 0.17463292 mg of Vitamin B5 per 14 ounces, which is 3.5% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
Buy Nutritional Yeast naturally rich in vitamin B5

Vitamin B60.29 mg

22%

Pyridoxine

Steamed Taro Leaves have 0.28576296 mg of Vitamin B6 per 14 ounces, which is 22% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years

Vitamin B7

Biotin

No information available

Vitamin B9191 μg

47.6%

Folates and Folic Acid

Steamed Taro Leaves have 190.50864 μg of Vitamin B9 per 14 ounces, which is 47.6% of the Recommended Dietary Allowance of 400μg per day for Men 19-50 years

Vitamin B120 μg

Cobalamin

Steamed Taro Leaves have 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
Buy Vegan Vitamin B12

Vitamin C141 mg

157%

Ascorbic acid

Steamed Taro Leaves have 140.897015 mg of Vitamin C per 14 ounces, which is 157% of the Recommended Dietary Allowance of 90mg per day for Men 19-50 years

Vitamin D0 IU

Calciferol, cholecalciferol, ergocalciferol

Steamed Taro Leaves have 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
Buy Vegan Vitamin D

Vitamin E

Tocopherols and Tocotrienols

No information available

Vitamin K

Phytomenadione or phylloquinone

No information available

Minerals

Steamed Taro Leaves

Calcium341 mg

34%

Steamed Taro Leaves have 341.32798 mg of Calcium per 14 ounces, which is 34% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years

Copper0.56 mg

61.7%

Steamed Taro Leaves have 0.5556502 mg of Copper per 14 ounces, which is 61.7% of the Recommended Dietary Allowance of 0.9mg per day for Men 19-50 years

Fluoride

Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]

No information available

Iron4.7 mg

58.5%

Steamed Taro Leaves have 4.6833374 mg of Iron per 14 ounces, which is 58.5% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years

Magnesium79.4 mg

19%

Steamed Taro Leaves have 79.3786 mg of Magnesium per 14 ounces, which is 19% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years

Manganese1.47 mg

64%

Steamed Taro Leaves have 1.47247303 mg of Manganese per 14 ounces, which is 64% of the Recommended Dietary Allowance of 2.3mg per day for Men 19-50 years

Molybdenum

Molybdenum is an essential trace element that is naturally present in many foods [RDA]

No information available

Phosphorus107 mg

15.3%

Steamed Taro Leaves have 107.16111 mg of Phosphorus per 14 ounces, which is 15.3% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years

Potassium1826 mg

53.7%

Steamed Taro Leaves have 1825.7078 mg of Potassium per 14 ounces, which is 53.7% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years

Selenium3.57 μg

6.5%

Steamed Taro Leaves have 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

Sodium7.94 mg

0.53%

Steamed Taro Leaves have 7.93786 mg of Sodium per 14 ounces, which is 0.53% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years

Zinc0.83 mg

7.58%

Steamed Taro Leaves have 0.8334753 mg of Zinc per 14 ounces, which is 7.58% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years

Water366 g

9.9%

Steamed Taro Leaves have 365.7368995 g of Water per 14 ounces, which is 9.9% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years

Vitamins in 14 ounces of Steamed Taro Leaves:

14 ounces of Steamed Taro Leaves has outstanding amounts of Vitamin A, Vitamin B2 and Vitamin C.
It is an excellent source of Vitamin B1, Vitamin B3, Vitamin B6 and Vitamin B9.
It also has some Vitamin B5.
It has no Vitamin B12 and Vitamin D.

Minerals in 14 ounces of Steamed Taro Leaves:

14 ounces of Steamed Taro Leaves is an excellent source of Calcium, Copper, Iron, Manganese and Potassium.
It has a good amount of Magnesium, Phosphorus and Zinc.
It also has some Selenium.
It has no Sodium.

Macronutrients in 14 ounces of Steamed Taro Leaves:

14 ounces of Steamed Taro Leaves is an excellent source of Fiber.
It has a good amount of Omega 3, Carbohydrate and Protein.
It also has some Omega 6.
The product has trace amounts of Fat and Saturated Fat.

Compare Steamed Taro Leaves with:

Broccoli Baked Potatoes Cooked Kidney Beans Carrots Oranges Almonds Sunflower seeds Tomatoes

Food Info

Nutrients in 14 ounces of Steamed Taro Leaves

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare Steamed Taro Leaves with: