Comparing Nutrients in 1 pound Tahitian TaroVS Cooked Tahitian Taro

Macros Ratio

Protein Fat Carbs

Tahitian Taro

23%

18%

59%

Cooked Tahitian Taro

33%

12%

55%

1 lb ▼

Macro Nutrients

Tahitian Tarovs Cooked Tahitian Taro

6.9%200kcal

Energy

6.9%200kcal

200 kcalvs200 kcal

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

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4.54%4.4g

Fat

3.18%3.1g

4.4 gvs3.1 g

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

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2.8%0.89g

Saturated Fat

1.97%0.63g

0.89 gvs0.63 g

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

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34.3%0.55g

Omega 3

24%0.39g

0.55 gvs0.39 g

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

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7.44%1.27g

Omega 6

5.23%0.89g

1.27 gvs0.89 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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24%31.3g

Carbohydrate

24%31g

31.3 gvs31 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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22.6%12.7g

Protein

33.7%19g

12.7 gvs19 g

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

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Vitamins

Tahitian Tarovs Cooked Tahitian Taro

51.4%463μg

Vitamin A

44.4%399μg

RAE, retinol activity equivalents

463 μgvs399 μg

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

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23.4%0.28mg

Vitamin B1

16.6%0.2mg

Thiamine

0.28 mgvs0.2 mg

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

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85%1.1mg

Vitamin B2

69%0.9mg

Riboflavin

1.1 mgvs0.9 mg

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

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28.2%4.5mg

Vitamin B3

13.6%2.18mg

Niacin, nicotinic acid, niacinamide

4.5 mgvs2.18 mg

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

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11.2%0.56mg

Vitamin B5

11.4%0.57mg

Pantothenic acid

0.56 mgvs0.57 mg

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

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40.5%0.53mg

Vitamin B6

41%0.53mg

Pyridoxine

0.53 mgvs0.53 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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10.2%41μg

Vitamin B9

7.94%31.8μg

Folates and Folic Acid

41 μgvs31.8 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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484%435mg

Vitamin C

192%172mg

Ascorbic acid

435 mgvs172 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

58.5%585mg

Calcium

67.6%676mg

585 mgvs676 mg

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

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35.8%0.32mg

Copper

38.3%0.34mg

0.32 mgvs0.34 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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73.7%5.9mg

Iron

88.5%7.08mg

5.9 mgvs7.08 mg

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

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50.8%213mg

Magnesium

55%231mg

213 mgvs231 mg

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

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31%0.71mg

Manganese

33%0.76mg

0.71 mgvs0.76 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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29%204mg

Phosphorus

43.4%304mg

204 mgvs304 mg

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

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81%2749mg

Potassium

83%2826mg

2749 mgvs2826 mg

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

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5.77%3.18μg

Selenium

6.6%3.63μg

3.18 μgvs3.63 μg

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

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15%227mg

Sodium

16.3%245mg

227 mgvs245 mg

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

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3.7%0.41mg

Zinc

4.12%0.45mg

0.41 mgvs0.45 mg

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

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10.8%399g

Water

10.6%392g

399 gvs392 g

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

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Lets compare vitamin content per 1 pound 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 1 lb.
Both Raw Tahitian Taro as well as Cooked Tahitian Taro no Salt have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound 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 1 lb.
Both Raw Tahitian Taro as well as Cooked Tahitian Taro no Salt have insufficient amounts of Zinc in 1 lb.

Comparison of macro-nutrients per 1 pound:

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 1 lb.
Both Raw Tahitian Taro as well as Cooked Tahitian Taro no Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.

Compare more foods per 1 lb:

Tahitian TaroVS Green TomatoesCooked Tahitian TaroVS Green Tomatoes

Compare Foods

Comparing Nutrients in 1 pound Tahitian TaroVS Cooked Tahitian Taro

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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