Nutrients in 300 calories of Cooked Tahitian Taro

Cooked Tahitian Taro no Salt.

whole cooked

Weight per 300 Calories

Cooked Tahitian Taro

682g

Cooked Tahitian Taro no Salt has low energy density in comparison to other foods.

Macros Ratio

Protein Fat Carbs

33%

12%

55%

300 kcal ▼

Macro Nutrients

Cooked Tahitian Taro

Energy300 kcal

10.3%

Cooked Tahitian Taro no Salt 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

Fat4.64 g

4.78%

Cooked Tahitian Taro no Salt has 4.6363636363636 g of Fat per 300 calories, which is 4.78% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years

Saturated Fat0.95 g

2.96%

Cooked Tahitian Taro no Salt has 0.94772727272727 g of Saturated Fat per 300 calories, which is 2.96% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years

Omega 30.58 g

36.2%

Cooked Tahitian Taro no Salt has 0.57954545454545 g of Omega 3 per 300 calories, which is 36.2% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years

Omega 61.34 g

7.86%

Cooked Tahitian Taro no Salt has 1.3363636363636 g of Omega 6 per 300 calories, which is 7.86% of the Recommended Dietary Allowance of 17g per day for Men 19-50 years

Cholesterol0 mg

Cooked Tahitian Taro no Salt 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

Carbohydrate46.7 g

36%

Cooked Tahitian Taro no Salt has 46.704545454545 g of Carbohydrate per 300 calories, which is 36% 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

Fiber

No information available

Protein28.4 g

50.6%

Cooked Tahitian Taro no Salt has 28.363636363636 g of Protein per 300 calories, which is 50.6% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
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Vitamins

Cooked Tahitian Taro

Vitamin A600 μg

66.7%

RAE, retinol activity equivalents

Cooked Tahitian Taro no Salt has 600 μg of Vitamin A per 300 calories, which is 66.7% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
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Vitamin B10.3 mg

25%

Thiamine

Cooked Tahitian Taro no Salt has 0.3 mg of Vitamin B1 per 300 calories, which is 25% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B21.35 mg

104%

Riboflavin

Cooked Tahitian Taro no Salt has 1.35 mg of Vitamin B2 per 300 calories, which is 104% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B33.27 mg

20.5%

Niacin, nicotinic acid, niacinamide

Cooked Tahitian Taro no Salt has 3.2727272727273 mg of Vitamin B3 per 300 calories, which is 20.5% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B50.86 mg

17%

Pantothenic acid

Cooked Tahitian Taro no Salt has 0.85909090909091 mg of Vitamin B5 per 300 calories, which is 17% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B60.8 mg

61.4%

Pyridoxine

Cooked Tahitian Taro no Salt has 0.79772727272727 mg of Vitamin B6 per 300 calories, which is 61.4% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years

Vitamin B7

Biotin

No information available

Vitamin B947.7 μg

12%

Folates and Folic Acid

Cooked Tahitian Taro no Salt has 47.727272727273 μg of Vitamin B9 per 300 calories, which is 12% of the Recommended Dietary Allowance of 400μg per day for Men 19-50 years

Vitamin B120 μg

Cobalamin

Cooked Tahitian Taro no Salt 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 C259 mg

288%

Ascorbic acid

Cooked Tahitian Taro no Salt has 259.09090909091 mg of Vitamin C per 300 calories, which is 288% of the Recommended Dietary Allowance of 90mg per day for Men 19-50 years

Vitamin D0 IU

Calciferol, cholecalciferol, ergocalciferol

Cooked Tahitian Taro no Salt 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 E

Tocopherols and Tocotrienols

No information available

Vitamin K

Phytomenadione or phylloquinone

No information available

Minerals

Cooked Tahitian Taro

Calcium1016 mg

102%

Cooked Tahitian Taro no Salt has 1015.9090909091 mg of Calcium per 300 calories, which is 102% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years

Copper0.52 mg

57.6%

Cooked Tahitian Taro no Salt has 0.51818181818182 mg of Copper per 300 calories, which is 57.6% 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

Iron10.6 mg

133%

Cooked Tahitian Taro no Salt has 10.636363636364 mg of Iron per 300 calories, which is 133% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years

Magnesium348 mg

82.8%

Cooked Tahitian Taro no Salt has 347.72727272727 mg of Magnesium per 300 calories, which is 82.8% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years

Manganese1.15 mg

50%

Cooked Tahitian Taro no Salt has 1.1454545454545 mg of Manganese per 300 calories, which is 50% 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

Phosphorus457 mg

65.3%

Cooked Tahitian Taro no Salt has 456.81818181818 mg of Phosphorus per 300 calories, which is 65.3% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years

Potassium4248 mg

125%

Cooked Tahitian Taro no Salt has 4247.7272727273 mg of Potassium per 300 calories, which is 125% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years

Selenium5.45 μg

9.9%

Cooked Tahitian Taro no Salt has 5.4545454545455 μg of Selenium per 300 calories, which is 9.9% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years

Sodium368 mg

24.5%

Cooked Tahitian Taro no Salt has 368.18181818182 mg of Sodium per 300 calories, which is 24.5% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years

Zinc0.68 mg

6.2%

Cooked Tahitian Taro no Salt has 0.68181818181818 mg of Zinc per 300 calories, which is 6.2% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years

Water590 g

16%

Cooked Tahitian Taro no Salt has 589.5 g of Water per 300 calories, which is 16% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years

Vitamins in 300 calories of Cooked Tahitian Taro no Salt:

300 calories of Cooked Tahitian Taro has outstanding amounts of Vitamin B2 and Vitamin C.
It is an excellent source of Vitamin A, Vitamin B1, Vitamin B3 and Vitamin B6.
It also has a good amount of Vitamin B5 and Vitamin B9.
It has no Vitamin B12 and Vitamin D.

Minerals in 300 calories of Cooked Tahitian Taro no Salt:

300 calories of Cooked Tahitian Taro has outstanding amounts of Calcium, Iron, Magnesium and Potassium.
It is an excellent source of Copper, Manganese, Phosphorus and Sodium.
It also has a good amount of Selenium.
This vegetable has some Zinc.

Macronutrients in 300 calories of Cooked Tahitian Taro no Salt:

300 calories of Cooked Tahitian Taro is an excellent source of Omega 3, Carbohydrate and Protein.
It has a good amount of Omega 6.
It also has some Fat and Saturated Fat.

Compare Cooked Tahitian Taro no Salt with:

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

Food Info

Nutrients in 300 calories of Cooked Tahitian Taro

Weight per 300 Calories

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare Cooked Tahitian Taro no Salt with: