Comparing Nutrients in 7 ounces Tahitian TaroVS Cooked Tahitian Taro

Macros Ratio

Protein Fat Carbs

Tahitian Taro

23%

18%

59%

Cooked Tahitian Taro

33%

12%

55%

7 oz ▼

Macro Nutrients

Tahitian Tarovs Cooked Tahitian Taro

3%87.3kcal

Energy

3%87.3kcal

87.3 kcalvs87.3 kcal

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

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2%1.92g

Fat

1.4%1.35g

1.92 gvs1.35 g

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

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1.22%0.39g

Saturated Fat

0.86%0.28g

0.39 gvs0.28 g

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

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15%0.24g

Omega 3

10.5%0.17g

0.24 gvs0.17 g

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

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3.26%0.55g

Omega 6

2.3%0.39g

0.55 gvs0.39 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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10.5%13.7g

Carbohydrate

10.5%13.6g

13.7 gvs13.6 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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9.9%5.54g

Protein

14.7%8.26g

5.54 gvs8.26 g

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

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Vitamins

Tahitian Tarovs Cooked Tahitian Taro

22.5%202μg

Vitamin A

19.4%175μg

RAE, retinol activity equivalents

202 μgvs175 μg

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

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10.3%0.12mg

Vitamin B1

7.28%0.087mg

Thiamine

0.12 mgvs0.087 mg

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

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37.2%0.48mg

Vitamin B2

30.2%0.39mg

Riboflavin

0.48 mgvs0.39 mg

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

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12.3%1.97mg

Vitamin B3

5.95%0.95mg

Niacin, nicotinic acid, niacinamide

1.97 mgvs0.95 mg

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

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4.92%0.25mg

Vitamin B5

5%0.25mg

Pantothenic acid

0.25 mgvs0.25 mg

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

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17.7%0.23mg

Vitamin B6

18%0.23mg

Pyridoxine

0.23 mgvs0.23 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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4.47%18μg

Vitamin B9

3.47%14μg

Folates and Folic Acid

18 μgvs14 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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212%191mg

Vitamin C

83.8%75.4mg

Ascorbic acid

191 mgvs75.4 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

25.6%256mg

Calcium

29.6%296mg

256 mgvs296 mg

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

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15.7%0.14mg

Copper

16.8%0.15mg

0.14 mgvs0.15 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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32.2%2.58mg

Iron

38.7%3.1mg

2.58 mgvs3.1 mg

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

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22.2%93mg

Magnesium

24%101mg

93 mgvs101 mg

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

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13.5%0.31mg

Manganese

14.5%0.33mg

0.31 mgvs0.33 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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12.8%89.3mg

Phosphorus

19%133mg

89.3 mgvs133 mg

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

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35.4%1203mg

Potassium

36.4%1236mg

1203 mgvs1236 mg

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

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2.53%1.4μg

Selenium

2.9%1.6μg

1.4 μgvs1.6 μg

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

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6.6%99mg

Sodium

7.14%107mg

99 mgvs107 mg

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

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1.62%0.18mg

Zinc

1.8%0.2mg

0.18 mgvs0.2 mg

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

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4.7%175g

Water

4.64%172g

175 gvs172 g

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

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Lets compare vitamin content per 7 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 7 oz.
Both Raw Tahitian Taro as well as Cooked Tahitian Taro no Salt have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 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 7 oz.
Both Raw Tahitian Taro as well as Cooked Tahitian Taro no Salt have insufficient amounts of Zinc in 7 oz.

Comparison of macro-nutrients per 7 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 7 oz.
Both Raw Tahitian Taro as well as Cooked Tahitian Taro no Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.

Compare more foods per 7 oz:

Tahitian TaroVS Green TomatoesCooked Tahitian TaroVS Green Tomatoes

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Comparing Nutrients in 7 ounces Tahitian TaroVS Cooked Tahitian Taro

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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