Comparing Nutrients in 14 ounces Tahitian TaroVS Cooked Tahitian Taro

Macros Ratio

Protein Fat Carbs

Tahitian Taro

23%

18%

59%

Cooked Tahitian Taro

33%

12%

55%

14 oz ▼

Macro Nutrients

Tahitian Tarovs Cooked Tahitian Taro

6.02%175kcal

Energy

6.02%175kcal

175 kcalvs175 kcal

Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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3.97%3.85g

Fat

2.8%2.7g

3.85 gvs2.7 g

Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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2.44%0.78g

Saturated Fat

1.72%0.55g

0.78 gvs0.55 g

Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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30%0.48g

Omega 3

21%0.34g

0.48 gvs0.34 g

Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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6.5%1.1g

Omega 6

4.58%0.78g

1.1 gvs0.78 g

Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg

Cholesterol

0%0mg

0 mgvs0 mg

Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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21%27.4g

Carbohydrate

21%27g

27.4 gvs27 g

Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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Sugars

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

NA gvsNA g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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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]

NA gvsNA g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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Glucose

NA gvsNA g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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Sucrose

NA gvsNA g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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Fiber

NA gvsNA g

Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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19.8%11g

Protein

29.5%16.5g

11 gvs16.5 g

Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

Tahitian Tarovs Cooked Tahitian Taro

45%405μg

Vitamin A

39%349μg

RAE, retinol activity equivalents

405 μgvs349 μg

Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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20.5%0.25mg

Vitamin B1

14.6%0.17mg

Thiamine

0.25 mgvs0.17 mg

Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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74.5%0.97mg

Vitamin B2

60.4%0.79mg

Riboflavin

0.97 mgvs0.79 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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24.7%3.95mg

Vitamin B3

12%1.9mg

Niacin, nicotinic acid, niacinamide

3.95 mgvs1.9 mg

Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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9.84%0.49mg

Vitamin B5

10%0.5mg

Pantothenic acid

0.49 mgvs0.5 mg

Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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35.4%0.46mg

Vitamin B6

35.7%0.46mg

Pyridoxine

0.46 mgvs0.46 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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Vitamin B7

Biotin

NA μgvsNA μg

Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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8.93%35.7μg

Vitamin B9

6.95%27.8μg

Folates and Folic Acid

35.7 μgvs27.8 μg

Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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0%0μg

Vitamin B12

0%0μg

Cobalamin

0 μgvs0 μg

Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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423%381mg

Vitamin C

168%151mg

Ascorbic acid

381 mgvs151 mg

Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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0%0IU

Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

0 IUvs0 IU

Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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Vitamin E

Tocopherols and Tocotrienols

NA mgvsNA mg

Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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Vitamin K

Phytomenadione or phylloquinone

NA μgvsNA μg

Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

Tahitian Tarovs Cooked Tahitian Taro

51%512mg

Calcium

59%591mg

512 mgvs591 mg

Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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31.3%0.28mg

Copper

33.5%0.3mg

0.28 mgvs0.3 mg

Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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Fluoride

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

NA μgvsNA μg

Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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64.5%5.16mg

Iron

77.4%6.2mg

5.16 mgvs6.2 mg

Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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44.4%187mg

Magnesium

48%202mg

187 mgvs202 mg

Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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27%0.62mg

Manganese

29%0.67mg

0.62 mgvs0.67 mg

Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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Molybdenum

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

NA μgvsNA μg

Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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25.5%179mg

Phosphorus

38%266mg

179 mgvs266 mg

Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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70.7%2405mg

Potassium

72.7%2473mg

2405 mgvs2473 mg

Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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5.05%2.78μg

Selenium

5.77%3.18μg

2.78 μgvs3.18 μg

Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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13.2%198mg

Sodium

14.3%214mg

198 mgvs214 mg

Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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3.25%0.36mg

Zinc

3.6%0.4mg

0.36 mgvs0.4 mg

Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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9.44%349g

Water

9.27%343g

349 gvs343 g

Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 14 ounces of Tahitian Taro vs Cooked Tahitian Taro:

Raw Tahitian Taro has 1.4 times more Vitamin B1, 1.2 times more Vitamin B2, 2.1 times more Vitamin B3, 1.3 times more Vitamin B9 and 2.5 times more Vitamin C than Cooked Tahitian Taro no Salt.
Both Raw Tahitian Taro and Cooked Tahitian Taro no Salt have similar amounts of Vitamin A, Vitamin B5 and Vitamin B6 per 14 oz.
Both Raw Tahitian Taro as well as Cooked Tahitian Taro no Salt have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Tahitian Taro vs Cooked Tahitian Taro:

Cooked Tahitian Taro no Salt contains 1.5 times more Phosphorus than Raw Tahitian Taro.
Both Raw Tahitian Taro and Cooked Tahitian Taro no Salt have similar amounts of Calcium, Copper, Iron, Magnesium, Manganese, Potassium, Selenium, Sodium and Water per 14 oz.
Both Raw Tahitian Taro as well as Cooked Tahitian Taro no Salt have insufficient amounts of Zinc in 14 oz.

Comparison of macro-nutrients per 14 ounces:

Raw Tahitian Taro has 1.4 times more Fat, 1.4 times more Omega 3 and 1.4 times more Omega 6 than Cooked Tahitian Taro no Salt.
While Cooked Tahitian Taro no Salt contains 1.5 times more Protein than Raw Tahitian Taro.
Both Raw Tahitian Taro and Cooked Tahitian Taro no Salt have similar amounts of Energy and Carbohydrate per 14 oz.
Both Raw Tahitian Taro as well as Cooked Tahitian Taro no Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.

Compare more foods per 14 oz:

Tahitian TaroVS Green TomatoesCooked Tahitian TaroVS Green Tomatoes

Compare Foods

Comparing Nutrients in 14 ounces Tahitian TaroVS Cooked Tahitian Taro

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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