Nutrients in 300 calories of Taro

Raw Taro (Colocasia esculenta).

Weight per 300 Calories

Taro

268g

Raw Taro has average energy density in comparison to other foods.

Macros Ratio

Protein Fat Carbs

93%

300 kcal ▼

Macro Nutrients

Taro

Energy300 kcal

10.3%

Raw Taro has 300 kcal of Energy per 300 calories, which is 10.3% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years

Fat0.54 g

0.55%

Raw Taro has 0.53571428571429 g of Fat per 300 calories, which is 0.55% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years

Saturated Fat0.11 g

0.34%

Raw Taro has 0.10982142857143 g of Saturated Fat per 300 calories, which is 0.34% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years

Omega 30.067 g

4.2%

Raw Taro has 0.066964285714286 g of Omega 3 per 300 calories, which is 4.2% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years

Omega 60.16 g

0.91%

Raw Taro has 0.15535714285714 g of Omega 6 per 300 calories, which is 0.91% of the Recommended Dietary Allowance of 17g per day for Men 19-50 years

Cholesterol0 mg

Raw Taro has 0 mg of Cholesterol per 300 calories, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-50 years

Carbohydrate71 g

54.5%

Raw Taro has 70.875 g of Carbohydrate per 300 calories, which is 54.5% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years

Sugars1.07 g

1.48%

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

Raw Taro has 1.0714285714286 g of Sugars per 300 calories, which is 1.48% 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

Fiber11 g

29%

Raw Taro has 10.982142857143 g of Fiber per 300 calories, which is 29% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years

Protein4 g

7.17%

Raw Taro has 4.0178571428571 g of Protein per 300 calories, which is 7.17% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
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Vitamins

Taro

Vitamin A10.7 μg

1.2%

RAE, retinol activity equivalents

Raw Taro has 10.714285714286 μg of Vitamin A per 300 calories, which is 1.2% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
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Vitamin B10.25 mg

21.2%

Thiamine

Raw Taro has 0.25446428571429 mg of Vitamin B1 per 300 calories, which is 21.2% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B20.067 mg

5.15%

Riboflavin

Raw Taro has 0.066964285714286 mg of Vitamin B2 per 300 calories, which is 5.15% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B31.6 mg

10%

Niacin, nicotinic acid, niacinamide

Raw Taro has 1.6071428571429 mg of Vitamin B3 per 300 calories, which is 10% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B50.81 mg

16.2%

Pantothenic acid

Raw Taro has 0.81160714285714 mg of Vitamin B5 per 300 calories, which is 16.2% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B60.76 mg

58.3%

Pyridoxine

Raw Taro has 0.75803571428571 mg of Vitamin B6 per 300 calories, which is 58.3% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years

Vitamin B7

Biotin

No information available

Vitamin B959 μg

14.7%

Folates and Folic Acid

Raw Taro has 58.928571428571 μg of Vitamin B9 per 300 calories, which is 14.7% 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 300 calories, which is 0% of the Recommended Dietary Allowance of 2.4μg per day for Men 19-50 years
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Vitamin C12 mg

13.4%

Ascorbic acid

Raw Taro has 12.053571428571 mg of Vitamin C per 300 calories, which is 13.4% 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 300 calories, which is 0% of the Recommended Dietary Allowance of 600IU per day for Men 19-50 years
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Vitamin E6.38 mg

42.5%

Tocopherols and Tocotrienols

Raw Taro has 6.375 mg of Vitamin E per 300 calories, which is 42.5% of the Recommended Dietary Allowance of 15mg per day for Men 19-50 years

Vitamin K2.68 μg

2.23%

Phytomenadione or phylloquinone

Raw Taro has 2.6785714285714 μg of Vitamin K per 300 calories, which is 2.23% of the Recommended Dietary Allowance of 120μg per day for Men 19-50 years

Minerals

Taro

Calcium115 mg

11.5%

Raw Taro has 115.17857142857 mg of Calcium per 300 calories, which is 11.5% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years

Copper0.46 mg

51%

Raw Taro has 0.46071428571429 mg of Copper per 300 calories, which is 51% 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

Iron1.47 mg

18.4%

Raw Taro has 1.4732142857143 mg of Iron per 300 calories, which is 18.4% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years

Magnesium88.4 mg

21%

Raw Taro has 88.392857142857 mg of Magnesium per 300 calories, which is 21% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years

Manganese1.03 mg

44.6%

Raw Taro has 1.0258928571429 mg of Manganese per 300 calories, which is 44.6% 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

Phosphorus225 mg

32%

Raw Taro has 225 mg of Phosphorus per 300 calories, which is 32% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years

Potassium1583 mg

46.6%

Raw Taro has 1583.0357142857 mg of Potassium per 300 calories, which is 46.6% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years

Selenium1.88 μg

3.4%

Raw Taro has 1.875 μg of Selenium per 300 calories, which is 3.4% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years

Sodium29.5 mg

1.96%

Raw Taro has 29.464285714286 mg of Sodium per 300 calories, which is 1.96% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years

Zinc0.62 mg

5.6%

Raw Taro has 0.61607142857143 mg of Zinc per 300 calories, which is 5.6% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years

Water189 g

5.1%

Raw Taro has 189.21428571429 g of Water per 300 calories, which is 5.1% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years

Vitamins in 300 calories of Raw Taro:

300 calories of Taro is an excellent source of Vitamin B1, Vitamin B6 and Vitamin E.
It has a good amount of Vitamin B3, Vitamin B5, Vitamin B9 and Vitamin C.
It also has some Vitamin B2.
While 300 calories of product has trace amounts of Vitamin A and Vitamin K, it has no Vitamin B12 and Vitamin D.

Minerals in 300 calories of Raw Taro:

300 calories of Taro is an excellent source of Copper, Magnesium, Manganese, Phosphorus and Potassium.
It has a good amount of Calcium and Iron.
It also has some Selenium and Zinc.
The product has trace amounts of Sodium.

Macronutrients in 300 calories of Raw Taro:

300 calories of Taro is an excellent source of Carbohydrate and Fiber.
It has a good amount of Protein.
It also has some Omega 3.
While 300 calories of product has trace amounts of Omega 6 and Sugars, it has no Fat and Saturated Fat.

Compare Raw Taro with:

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

Food Info

Nutrients in 300 calories of Taro

Weight per 300 Calories

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare Raw Taro with: