Nutrients in 300 calories of Tahitian Taro

Raw Tahitian Taro (Colocasia esculenta).

Weight per 300 Calories

Tahitian Taro

682g

Raw Tahitian Taro has low energy density in comparison to other foods.

Macros Ratio

Protein Fat Carbs

23%

18%

59%

300 kcal ▼

Macro Nutrients

Tahitian Taro

Energy300 kcal

10.3%

Raw Tahitian 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

Fat6.6 g

6.8%

Raw Tahitian Taro has 6.6136363636364 g of Fat per 300 calories, which is 6.8% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years

Saturated Fat1.34 g

4.2%

Raw Tahitian Taro has 1.3431818181818 g of Saturated Fat per 300 calories, which is 4.2% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years

Omega 30.83 g

51.6%

Raw Tahitian Taro has 0.825 g of Omega 3 per 300 calories, which is 51.6% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years

Omega 61.9 g

11%

Raw Tahitian Taro has 1.9022727272727 g of Omega 6 per 300 calories, which is 11% of the Recommended Dietary Allowance of 17g per day for Men 19-50 years

Cholesterol0 mg

Raw Tahitian 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

Carbohydrate47 g

36.2%

Raw Tahitian Taro has 47.113636363636 g of Carbohydrate per 300 calories, which is 36.2% 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

Protein19 g

34%

Raw Tahitian Taro has 19.022727272727 g of Protein per 300 calories, which is 34% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
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Vitamins

Tahitian Taro

Vitamin A695 μg

77.3%

RAE, retinol activity equivalents

Raw Tahitian Taro has 695.45454545455 μg of Vitamin A per 300 calories, which is 77.3% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
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Vitamin B10.42 mg

35.2%

Thiamine

Raw Tahitian Taro has 0.42272727272727 mg of Vitamin B1 per 300 calories, which is 35.2% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B21.66 mg

128%

Riboflavin

Raw Tahitian Taro has 1.6636363636364 mg of Vitamin B2 per 300 calories, which is 128% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B36.8 mg

42.4%

Niacin, nicotinic acid, niacinamide

Raw Tahitian Taro has 6.7840909090909 mg of Vitamin B3 per 300 calories, which is 42.4% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B50.85 mg

17%

Pantothenic acid

Raw Tahitian Taro has 0.84545454545455 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 B60.79 mg

61%

Pyridoxine

Raw Tahitian Taro has 0.79090909090909 mg of Vitamin B6 per 300 calories, which is 61% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years

Vitamin B7

Biotin

No information available

Vitamin B961.4 μg

15.3%

Folates and Folic Acid

Raw Tahitian Taro has 61.363636363636 μg of Vitamin B9 per 300 calories, which is 15.3% of the Recommended Dietary Allowance of 400μg per day for Men 19-50 years

Vitamin B120 μg

Cobalamin

Raw Tahitian 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 C655 mg

727%

Ascorbic acid

Raw Tahitian Taro has 654.54545454545 mg of Vitamin C per 300 calories, which is 727% of the Recommended Dietary Allowance of 90mg per day for Men 19-50 years

Vitamin D0 IU

Calciferol, cholecalciferol, ergocalciferol

Raw Tahitian 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 E

Tocopherols and Tocotrienols

No information available

Vitamin K

Phytomenadione or phylloquinone

No information available

Minerals

Tahitian Taro

Calcium880 mg

88%

Raw Tahitian Taro has 879.54545454545 mg of Calcium per 300 calories, which is 88% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years

Copper0.48 mg

53.8%

Raw Tahitian Taro has 0.48409090909091 mg of Copper per 300 calories, which is 53.8% 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

Iron8.86 mg

111%

Raw Tahitian Taro has 8.8636363636364 mg of Iron per 300 calories, which is 111% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years

Magnesium320 mg

76.3%

Raw Tahitian Taro has 320.45454545455 mg of Magnesium per 300 calories, which is 76.3% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years

Manganese1.07 mg

46.5%

Raw Tahitian Taro has 1.0704545454545 mg of Manganese per 300 calories, which is 46.5% 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

Phosphorus307 mg

44%

Raw Tahitian Taro has 306.81818181818 mg of Phosphorus per 300 calories, which is 44% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years

Potassium4132 mg

122%

Raw Tahitian Taro has 4131.8181818182 mg of Potassium per 300 calories, which is 122% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years

Selenium4.77 μg

8.68%

Raw Tahitian Taro has 4.7727272727273 μg of Selenium per 300 calories, which is 8.68% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years

Sodium341 mg

22.7%

Raw Tahitian Taro has 340.90909090909 mg of Sodium per 300 calories, which is 22.7% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years

Zinc0.61 mg

5.58%

Raw Tahitian Taro has 0.61363636363636 mg of Zinc per 300 calories, which is 5.58% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years

Water600 g

16.2%

Raw Tahitian Taro has 599.72727272727 g of Water per 300 calories, which is 16.2% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years

Vitamins in 300 calories of Raw Tahitian Taro:

300 calories of 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 Raw Tahitian Taro:

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

Macronutrients in 300 calories of Raw Tahitian Taro:

300 calories of 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 Raw Tahitian Taro with:

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

Food Info

Nutrients in 300 calories of Tahitian Taro

Weight per 300 Calories

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare Raw Tahitian Taro with: