Nutrients in 14 ounces of Taro

Raw Taro (Colocasia esculenta).

Macros Ratio

Protein Fat Carbs

93%

14 oz ▼

Macro Nutrients

Taro

Energy445 kcal

15.3%

Raw Taro has 444.52016 kcal of Energy per 14 ounces, which is 15.3% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years

Fat0.79 g

0.82%

Raw Taro has 0.793786 g of Fat per 14 ounces, which is 0.82% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years

Saturated Fat0.16 g

0.51%

Raw Taro has 0.16272613 g of Saturated Fat per 14 ounces, which is 0.51% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years

Omega 30.099 g

6.2%

Raw Taro has 0.09922325 g of Omega 3 per 14 ounces, which is 6.2% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years

Omega 60.23 g

1.35%

Raw Taro has 0.23019794 g of Omega 6 per 14 ounces, which is 1.35% of the Recommended Dietary Allowance of 17g per day for Men 19-50 years

Cholesterol0 mg

Raw Taro 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

Carbohydrate105 g

80.8%

Raw Taro has 105.0178878 g of Carbohydrate per 14 ounces, which is 80.8% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years

Sugars1.6 g

2.2%

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

Raw Taro has 1.587572 g of Sugars per 14 ounces, which is 2.2% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years

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

Fiber16.3 g

43%

Raw Taro has 16.272613 g of Fiber per 14 ounces, which is 43% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years

Protein5.95 g

10.6%

Raw Taro has 5.953395 g of Protein per 14 ounces, which is 10.6% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
Buy premium vegan protein powder

Vitamins

Taro

Vitamin A16 μg

1.76%

RAE, retinol activity equivalents

Raw Taro 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
Buy Preformed Vegan Vitamin A

Vitamin B10.38 mg

31.4%

Thiamine

Raw Taro has 0.37704835 mg of Vitamin B1 per 14 ounces, which is 31.4% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
Buy Vegan Vitamin B1

Vitamin B20.099 mg

7.63%

Riboflavin

Raw Taro has 0.09922325 mg of Vitamin B2 per 14 ounces, which is 7.63% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
Buy Vegan Vitamin B2

Vitamin B32.4 mg

15%

Niacin, nicotinic acid, niacinamide

Raw Taro has 2.381358 mg of Vitamin B3 per 14 ounces, which is 15% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
Buy Nutritional Yeast naturally rich in vitamin B3

Vitamin B51.2 mg

24%

Pantothenic acid

Raw Taro has 1.20258579 mg of Vitamin B5 per 14 ounces, which is 24% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
Buy Nutritional Yeast naturally rich in vitamin B5

Vitamin B61.12 mg

86.4%

Pyridoxine

Raw Taro has 1.12320719 mg of Vitamin B6 per 14 ounces, which is 86.4% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years

Vitamin B7

Biotin

No information available

Vitamin B987.3 μg

22%

Folates and Folic Acid

Raw Taro has 87.31646 μg of Vitamin B9 per 14 ounces, which is 22% of the Recommended Dietary Allowance of 400μg per day for Men 19-50 years

Vitamin B120 μg

Cobalamin

Raw Taro 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
Buy Vegan Vitamin B12

Vitamin C18 mg

20%

Ascorbic acid

Raw Taro has 17.860185 mg of Vitamin C per 14 ounces, which is 20% of the Recommended Dietary Allowance of 90mg per day for Men 19-50 years

Vitamin D0 IU

Calciferol, cholecalciferol, ergocalciferol

Raw Taro 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
Buy Vegan Vitamin D

Vitamin E9.45 mg

63%

Tocopherols and Tocotrienols

Raw Taro has 9.4460534 mg of Vitamin E per 14 ounces, which is 63% of the Recommended Dietary Allowance of 15mg per day for Men 19-50 years

Vitamin K3.97 μg

3.3%

Phytomenadione or phylloquinone

Raw Taro has 3.96893 μg of Vitamin K per 14 ounces, which is 3.3% of the Recommended Dietary Allowance of 120μg per day for Men 19-50 years

Minerals

Taro

Calcium171 mg

17%

Raw Taro has 170.66399 mg of Calcium per 14 ounces, which is 17% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years

Copper0.68 mg

76%

Raw Taro has 0.68265596 mg of Copper per 14 ounces, which is 76% 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

Iron2.2 mg

27.3%

Raw Taro has 2.1829115 mg of Iron per 14 ounces, which is 27.3% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years

Magnesium131 mg

31%

Raw Taro has 130.97469 mg of Magnesium per 14 ounces, which is 31% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years

Manganese1.52 mg

66%

Raw Taro has 1.52010019 mg of Manganese per 14 ounces, which is 66% 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

Phosphorus333 mg

47.6%

Raw Taro has 333.39012 mg of Phosphorus per 14 ounces, which is 47.6% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years

Potassium2346 mg

69%

Raw Taro has 2345.63763 mg of Potassium per 14 ounces, which is 69% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years

Selenium2.78 μg

5.05%

Raw Taro has 2.778251 μg of Selenium per 14 ounces, which is 5.05% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years

Sodium43.7 mg

2.9%

Raw Taro has 43.65823 mg of Sodium per 14 ounces, which is 2.9% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years

Zinc0.91 mg

8.3%

Raw Taro has 0.9128539 mg of Zinc per 14 ounces, which is 8.3% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years

Water280 g

7.58%

Raw Taro has 280.3652152 g of Water per 14 ounces, which is 7.58% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years

Vitamins in 14 ounces of Raw Taro:

14 ounces of Taro has outstanding amounts of Vitamin B6.
It is an excellent source of Vitamin B1, Vitamin B5, Vitamin B9 and Vitamin E.
It also has a good amount of Vitamin B2, Vitamin B3 and Vitamin C.
This vegetable has some Vitamin K.
While 14 ounces of product has trace amounts of Vitamin A, it has no Vitamin B12 and Vitamin D.

Minerals in 14 ounces of Raw Taro:

14 ounces of Taro is an excellent source of Copper, Iron, Magnesium, Manganese, Phosphorus and Potassium.
It has a good amount of Calcium and Zinc.
It also has some Selenium and Sodium.

Macronutrients in 14 ounces of Raw Taro:

14 ounces of Taro has outstanding amounts of Carbohydrate.
It is an excellent source of Fiber.
It also has a good amount of Protein.
This vegetable has some Omega 3.
While 14 ounces of product has trace amounts of Fat, Omega 6 and Sugars, it has no Saturated Fat.

Compare Raw Taro with:

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

Food Info

Nutrients in 14 ounces of Taro

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare Raw Taro with: