Nutrients in 14 ounces of Taro Leaves

Raw Taro Leaves (Colocasia esculenta).

Macros Ratio

Protein Fat Carbs

37%

12%

51%

14 oz ▼

Macro Nutrients

Taro Leaves

Energy167 kcal

5.75%

Raw Taro Leaves have 166.69506 kcal of Energy per 14 ounces, which is 5.75% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years

Fat2.94 g

3.03%

Raw Taro Leaves have 2.9370082 g of Fat per 14 ounces, which is 3.03% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years

Saturated Fat0.6 g

1.87%

Raw Taro Leaves have 0.59930843 g of Saturated Fat per 14 ounces, which is 1.87% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years

Omega 30.37 g

23%

Raw Taro Leaves have 0.36911049 g of Omega 3 per 14 ounces, which is 23% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years

Omega 60.85 g

Raw Taro Leaves have 0.84935102 g of Omega 6 per 14 ounces, which is 5% of the Recommended Dietary Allowance of 17g per day for Men 19-50 years

Cholesterol0 mg

Raw Taro Leaves have 0 mg of Cholesterol per 14 ounces, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-50 years

Carbohydrate26.6 g

20.5%

Raw Taro Leaves have 26.591831 g of Carbohydrate per 14 ounces, which is 20.5% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years

Sugars12 g

16.5%

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

Raw Taro Leaves have 11.9464793 g of Sugars per 14 ounces, which is 16.5% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years

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]

No information available

Glucose

No information available

Sucrose

No information available

Fiber14.7 g

38.6%

Raw Taro Leaves have 14.685041 g of Fiber per 14 ounces, which is 38.6% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years

Protein19.8 g

35.3%

Raw Taro Leaves have 19.7652714 g of Protein per 14 ounces, which is 35.3% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
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Vitamins

Taro Leaves

Vitamin A957 μg

106%

RAE, retinol activity equivalents

Raw Taro Leaves have 956.51213 μg of Vitamin A per 14 ounces, which is 106% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
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Vitamin B10.83 mg

69%

Thiamine

Raw Taro Leaves have 0.82950637 mg of Vitamin B1 per 14 ounces, which is 69% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B21.8 mg

139%

Riboflavin

Raw Taro Leaves have 1.80983208 mg of Vitamin B2 per 14 ounces, which is 139% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B36 mg

37.5%

Niacin, nicotinic acid, niacinamide

Raw Taro Leaves have 6.00499109 mg of Vitamin B3 per 14 ounces, which is 37.5% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B50.33 mg

6.67%

Pantothenic acid

Raw Taro Leaves have 0.33339012 mg of Vitamin B5 per 14 ounces, which is 6.67% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B60.58 mg

44.6%

Pyridoxine

Raw Taro Leaves have 0.57946378 mg of Vitamin B6 per 14 ounces, which is 44.6% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years

Vitamin B7

Biotin

No information available

Vitamin B9500 μg

125%

Folates and Folic Acid

Raw Taro Leaves have 500.08518 μg of Vitamin B9 per 14 ounces, which is 125% of the Recommended Dietary Allowance of 400μg per day for Men 19-50 years

Vitamin B120 μg

Cobalamin

Raw Taro Leaves have 0 μg of Vitamin B12 per 14 ounces, which is 0% of the Recommended Dietary Allowance of 2.4μg per day for Men 19-50 years
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Vitamin C206 mg

229%

Ascorbic acid

Raw Taro Leaves have 206.38436 mg of Vitamin C per 14 ounces, which is 229% of the Recommended Dietary Allowance of 90mg per day for Men 19-50 years

Vitamin D0 IU

Calciferol, cholecalciferol, ergocalciferol

Raw Taro Leaves have 0 IU of Vitamin D per 14 ounces, which is 0% of the Recommended Dietary Allowance of 600IU per day for Men 19-50 years
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Vitamin E8 mg

53.4%

Tocopherols and Tocotrienols

Raw Taro Leaves have 8.0172386 mg of Vitamin E per 14 ounces, which is 53.4% of the Recommended Dietary Allowance of 15mg per day for Men 19-50 years

Vitamin K431 μg

359%

Phytomenadione or phylloquinone

Raw Taro Leaves have 431.025798 μg of Vitamin K per 14 ounces, which is 359% of the Recommended Dietary Allowance of 120μg per day for Men 19-50 years

Minerals

Taro Leaves

Calcium425 mg

42.5%

Raw Taro Leaves have 424.67551 mg of Calcium per 14 ounces, which is 42.5% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years

Copper1.07 mg

119%

Raw Taro Leaves have 1.0716111 mg of Copper per 14 ounces, which is 119% of the Recommended Dietary Allowance of 0.9mg per day for Men 19-50 years

Fluoride

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

No information available

Iron8.93 mg

112%

Raw Taro Leaves have 8.9300925 mg of Iron per 14 ounces, which is 112% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years

Magnesium179 mg

42.5%

Raw Taro Leaves have 178.60185 mg of Magnesium per 14 ounces, which is 42.5% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years

Manganese2.83 mg

123%

Raw Taro Leaves have 2.83381602 mg of Manganese per 14 ounces, which is 123% of the Recommended Dietary Allowance of 2.3mg per day for Men 19-50 years

Molybdenum

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

No information available

Phosphorus238 mg

34%

Raw Taro Leaves have 238.1358 mg of Phosphorus per 14 ounces, which is 34% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years

Potassium2572 mg

75.6%

Raw Taro Leaves have 2571.86664 mg of Potassium per 14 ounces, which is 75.6% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years

Selenium3.57 μg

6.5%

Raw Taro Leaves have 3.572037 μg of Selenium per 14 ounces, which is 6.5% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years

Sodium12 mg

0.79%

Raw Taro Leaves have 11.90679 mg of Sodium per 14 ounces, which is 0.79% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years

Zinc1.63 mg

14.8%

Raw Taro Leaves have 1.6272613 mg of Zinc per 14 ounces, which is 14.8% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years

Water340 g

9.2%

Raw Taro Leaves have 339.9785438 g of Water per 14 ounces, which is 9.2% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years

Vitamins in 14 ounces of Raw Taro Leaves:

14 ounces of Taro Leaves has outstanding amounts of Vitamin A, Vitamin B2, Vitamin B9, Vitamin C and Vitamin K.
It is an excellent source of Vitamin B1, Vitamin B3, Vitamin B6 and Vitamin E.
It also has some Vitamin B5.
It has no Vitamin B12 and Vitamin D.

Minerals in 14 ounces of Raw Taro Leaves:

14 ounces of Taro Leaves has outstanding amounts of Copper, Iron and Manganese.
It is an excellent source of Calcium, Magnesium, Phosphorus and Potassium.
It also has a good amount of Zinc.
This vegetable has some Selenium.
The product has trace amounts of Sodium.

Macronutrients in 14 ounces of Raw Taro Leaves:

14 ounces of Taro Leaves is an excellent source of Omega 3, Carbohydrate, Fiber and Protein.
It has a good amount of Sugars.
It also has some Fat and Omega 6.
The product has trace amounts of Saturated Fat.

Compare Raw Taro Leaves with:

Broccoli Baked Potatoes Cooked Kidney Beans Carrots Oranges Almonds Sunflower seeds Tomatoes

Food Info

Nutrients in 14 ounces of Taro Leaves

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare Raw Taro Leaves with: