Comparing Nutrients in 5 ounces Tahitian TaroVS Cooked Tahitian Taro

Macros Ratio

Protein Fat Carbs

Tahitian Taro

23%

18%

59%

Cooked Tahitian Taro

33%

12%

55%

5 oz ▼

Macro Nutrients

Tahitian Tarovs Cooked Tahitian Taro

2.15%62.4kcal

Energy

2.15%62.4kcal

62.4 kcalvs62.4 kcal

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

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1.4%1.37g

Fat

0.99%0.96g

1.37 gvs0.96 g

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

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0.87%0.28g

Saturated Fat

0.62%0.2g

0.28 gvs0.2 g

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

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10.7%0.17g

Omega 3

7.53%0.12g

0.17 gvs0.12 g

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

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2.33%0.4g

Omega 6

1.63%0.28g

0.4 gvs0.28 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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7.53%9.8g

Carbohydrate

7.47%9.7g

9.8 gvs9.7 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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7.06%3.95g

Protein

10.5%5.9g

3.95 gvs5.9 g

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

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Vitamins

Tahitian Tarovs Cooked Tahitian Taro

16%145μg

Vitamin A

14%125μg

RAE, retinol activity equivalents

145 μgvs125 μg

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

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7.32%0.088mg

Vitamin B1

5.2%0.062mg

Thiamine

0.088 mgvs0.062 mg

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

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26.6%0.35mg

Vitamin B2

21.6%0.28mg

Riboflavin

0.35 mgvs0.28 mg

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

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8.8%1.4mg

Vitamin B3

4.25%0.68mg

Niacin, nicotinic acid, niacinamide

1.4 mgvs0.68 mg

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

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3.5%0.18mg

Vitamin B5

3.57%0.18mg

Pantothenic acid

0.18 mgvs0.18 mg

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

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12.6%0.16mg

Vitamin B6

12.8%0.17mg

Pyridoxine

0.16 mgvs0.17 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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3.2%12.8μg

Vitamin B9

2.5%9.92μg

Folates and Folic Acid

12.8 μgvs9.92 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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151%136mg

Vitamin C

60%54mg

Ascorbic acid

136 mgvs54 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

18.3%183mg

Calcium

21%211mg

183 mgvs211 mg

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

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11%0.1mg

Copper

12%0.11mg

0.1 mgvs0.11 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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23%1.84mg

Iron

27.6%2.2mg

1.84 mgvs2.2 mg

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

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16%66.6mg

Magnesium

17.2%72.3mg

66.6 mgvs72.3 mg

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

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9.68%0.22mg

Manganese

10.4%0.24mg

0.22 mgvs0.24 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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9.1%63.8mg

Phosphorus

13.6%95mg

63.8 mgvs95 mg

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

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25.3%859mg

Potassium

26%883mg

859 mgvs883 mg

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

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1.8%0.99μg

Selenium

2.06%1.13μg

0.99 μgvs1.13 μg

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

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4.72%71mg

Sodium

5.1%76.5mg

71 mgvs76.5 mg

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

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1.16%0.13mg

Zinc

1.3%0.14mg

0.13 mgvs0.14 mg

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

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3.37%125g

Water

3.3%123g

125 gvs123 g

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

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Lets compare vitamin content per 5 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 5 oz.
Both Raw Tahitian Taro as well as Cooked Tahitian Taro no Salt have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 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 5 oz.
Both Raw Tahitian Taro as well as Cooked Tahitian Taro no Salt have insufficient amounts of Zinc in 5 oz.

Comparison of macro-nutrients per 5 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 5 oz.
Both Raw Tahitian Taro as well as Cooked Tahitian Taro no Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.

Compare more foods per 5 oz:

Tahitian TaroVS Green TomatoesCooked Tahitian TaroVS Green Tomatoes

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Comparing Nutrients in 5 ounces Tahitian TaroVS Cooked Tahitian Taro

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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