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Comparing Nutrients in 500 calories Tahitian TaroVS Cooked Tahitian Taro

Weight per 500 calories

Tahitian Taro
1136g
Cooked Tahitian Taro
1136g

Both foods have similar energy densities which is low in comparison to other foods.

Which food has more nutrients per 500 calories - Tahitian Taro or Cooked Tahitian Taro?

Macros Ratio

Protein Fat Carbs

Tahitian Taro
23%
18%
59%
Cooked Tahitian Taro
33%
12%
55%
500 kcal ▼

Macro Nutrients

Tahitian Tarovs Cooked Tahitian Taro
17.2%500kcal
Energy
17.2%500kcal
500 kcalvs500 kcal
Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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11.4%11g
Fat
7.97%7.73g
11 gvs7.73 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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7%2.24g
Saturated Fat
4.94%1.58g
2.24 gvs1.58 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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86%1.38g
Omega 3
60.4%0.97g
1.38 gvs0.97 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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18.6%3.17g
Omega 6
13%2.23g
3.17 gvs2.23 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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60.4%78.5g
Carbohydrate
60%78g
78.5 gvs78 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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NA
Sugars
NA
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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NA
Fructose
NA
≤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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NA
Glucose
NA
NA gvsNA g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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

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

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56.6%31.7g
Protein
84.4%47.3g
31.7 gvs47.3 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

Tahitian Tarovs Cooked Tahitian Taro
129%1159μg
Vitamin A
111%1000μg
RAE, retinol activity equivalents
1159 μgvs1000 μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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58.7%0.7mg
Vitamin B1
41.7%0.5mg
Thiamine
0.7 mgvs0.5 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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213%2.77mg
Vitamin B2
173%2.25mg
Riboflavin
2.77 mgvs2.25 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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70.7%11.3mg
Vitamin B3
34%5.45mg
Niacin, nicotinic acid, niacinamide
11.3 mgvs5.45 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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28%1.4mg
Vitamin B5
28.6%1.43mg
Pantothenic acid
1.4 mgvs1.43 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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101%1.3mg
Vitamin B6
102%1.33mg
Pyridoxine
1.3 mgvs1.33 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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NA
Vitamin B7
NA
Biotin
NA μgvsNA μg
Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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25.6%102μg
Vitamin B9
20%79.5μg
Folates and Folic Acid
102 μgvs79.5 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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1212%1091mg
Vitamin C
480%432mg
Ascorbic acid
1091 mgvs432 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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NA
Vitamin E
NA
Tocopherols and Tocotrienols
NA mgvsNA mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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NA
Vitamin K
NA
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
147%1466mg
Calcium
169%1693mg
1466 mgvs1693 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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89.6%0.81mg
Copper
96%0.86mg
0.81 mgvs0.86 mg
Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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NA
Fluoride
NA
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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185%14.8mg
Iron
222%17.7mg
14.8 mgvs17.7 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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127%534mg
Magnesium
138%580mg
534 mgvs580 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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77.6%1.8mg
Manganese
83%1.9mg
1.8 mgvs1.9 mg
Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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NA
Molybdenum
NA
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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73%511mg
Phosphorus
109%761mg
511 mgvs761 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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203%6886mg
Potassium
208%7080mg
6886 mgvs7080 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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14.5%7.95μg
Selenium
16.5%9.1μg
7.95 μgvs9.1 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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38%568mg
Sodium
41%614mg
568 mgvs614 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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9.3%1.02mg
Zinc
10.3%1.14mg
1.02 mgvs1.14 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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27%1000g
Water
26.6%983g
1000 gvs983 g
Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 500 calories of Tahitian Taro vs Cooked Tahitian Taro:
Comparing minerals per 500 calories for Tahitian Taro vs Cooked Tahitian Taro:
Comparison of macro-nutrients per 500 calories:



Compare more foods per 500 kcal:

Tahitian TaroVS Green TomatoesCooked Tahitian TaroVS Green Tomatoes
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Nutrients data from USDA National Nutrient Database for Standard Reference by US Department of Agriculture, Agricultural Research Service, Nutrient Data Laboratory.

Recommended Dietary Allowances (RDA) compiled from U.S. Department of Health & Human Services , National Institutes of Health.

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