Nutrients in 14 ounces of Taro Shoots

Raw Taro Shoots (Colocasia esculenta).

Macros Ratio

Protein Fat Carbs

27%

67%

14 oz ▼

Macro Nutrients

Taro Shoots

Energy43.7 kcal

1.5%

Raw Taro Shoots have 43.65823 kcal of Energy per 14 ounces, which is 1.5% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years

Fat0.36 g

0.37%

Raw Taro Shoots have 0.3572037 g of Fat per 14 ounces, which is 0.37% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years

Saturated Fat0.071 g

0.22%

Raw Taro Shoots have 0.07144074 g of Saturated Fat per 14 ounces, which is 0.22% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years

Omega 30.044 g

2.73%

Raw Taro Shoots have 0.04365823 g of Omega 3 per 14 ounces, which is 2.73% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years

Omega 60.1 g

0.61%

Raw Taro Shoots have 0.10319218 g of Omega 6 per 14 ounces, which is 0.61% of the Recommended Dietary Allowance of 17g per day for Men 19-50 years

Cholesterol0 mg

Raw Taro Shoots 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

Carbohydrate9.2 g

7.1%

Raw Taro Shoots have 9.2079176 g of Carbohydrate per 14 ounces, which is 7.1% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years

Sugars

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

No information available

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

Fiber

No information available

Protein3.65 g

6.52%

Raw Taro Shoots have 3.6514156 g of Protein per 14 ounces, which is 6.52% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
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Vitamins

Taro Shoots

Vitamin A12 μg

1.32%

RAE, retinol activity equivalents

Raw Taro Shoots have 11.90679 μg of Vitamin A per 14 ounces, which is 1.32% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
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Vitamin B10.16 mg

13.2%

Thiamine

Raw Taro Shoots have 0.1587572 mg of Vitamin B1 per 14 ounces, which is 13.2% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B20.2 mg

15.3%

Riboflavin

Raw Taro Shoots have 0.1984465 mg of Vitamin B2 per 14 ounces, which is 15.3% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B33.18 mg

20%

Niacin, nicotinic acid, niacinamide

Raw Taro Shoots have 3.175144 mg of Vitamin B3 per 14 ounces, which is 20% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B50.3 mg

5.95%

Pantothenic acid

Raw Taro Shoots have 0.29766975 mg of Vitamin B5 per 14 ounces, which is 5.95% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B60.44 mg

34%

Pyridoxine

Raw Taro Shoots have 0.44055123 mg of Vitamin B6 per 14 ounces, which is 34% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years

Vitamin B7

Biotin

No information available

Vitamin B912 μg

2.98%

Folates and Folic Acid

Raw Taro Shoots have 11.90679 μg of Vitamin B9 per 14 ounces, which is 2.98% of the Recommended Dietary Allowance of 400μg per day for Men 19-50 years

Vitamin B120 μg

Cobalamin

Raw Taro Shoots 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 C83.3 mg

93%

Ascorbic acid

Raw Taro Shoots have 83.34753 mg of Vitamin C per 14 ounces, which is 93% of the Recommended Dietary Allowance of 90mg per day for Men 19-50 years

Vitamin D0 IU

Calciferol, cholecalciferol, ergocalciferol

Raw Taro Shoots 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 E

Tocopherols and Tocotrienols

No information available

Vitamin K

Phytomenadione or phylloquinone

No information available

Minerals

Taro Shoots

Calcium47.6 mg

4.76%

Raw Taro Shoots have 47.62716 mg of Calcium per 14 ounces, which is 4.76% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years

Copper0.35 mg

39%

Raw Taro Shoots have 0.34926584 mg of Copper per 14 ounces, which is 39% 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

Iron2.4 mg

29.8%

Raw Taro Shoots have 2.381358 mg of Iron per 14 ounces, which is 29.8% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years

Magnesium31.8 mg

7.56%

Raw Taro Shoots have 31.75144 mg of Magnesium per 14 ounces, which is 7.56% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years

Manganese0.48 mg

21%

Raw Taro Shoots have 0.48420946 mg of Manganese per 14 ounces, which is 21% 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

Phosphorus111 mg

16%

Raw Taro Shoots have 111.13004 mg of Phosphorus per 14 ounces, which is 16% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years

Potassium1318 mg

38.8%

Raw Taro Shoots have 1317.68476 mg of Potassium per 14 ounces, which is 38.8% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years

Selenium3.57 μg

6.5%

Raw Taro Shoots 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

Sodium3.97 mg

0.26%

Raw Taro Shoots have 3.96893 mg of Sodium per 14 ounces, which is 0.26% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years

Zinc2.02 mg

18.4%

Raw Taro Shoots have 2.0241543 mg of Zinc per 14 ounces, which is 18.4% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years

Water380 g

10.3%

Raw Taro Shoots have 380.3028726 g of Water per 14 ounces, which is 10.3% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years

Vitamins in 14 ounces of Raw Taro Shoots:

14 ounces of Taro Shoots has outstanding amounts of Vitamin C.
It is an excellent source of Vitamin B6.
It also has a good amount of Vitamin B1, Vitamin B2 and Vitamin B3.
This vegetable has some Vitamin B5 and Vitamin B9.
While 14 ounces of product has trace amounts of Vitamin A, it has no Vitamin B12 and Vitamin D.

Minerals in 14 ounces of Raw Taro Shoots:

14 ounces of Taro Shoots is an excellent source of Copper, Iron, Manganese and Potassium.
It has a good amount of Magnesium, Phosphorus and Zinc.
It also has some Calcium and Selenium.
It has no Sodium.

Macronutrients in 14 ounces of Raw Taro Shoots:

14 ounces of Taro Shoots has a good amount of Carbohydrate.
It has some Omega 3 and Protein.
It has no Fat, Saturated Fat and Omega 6.

Compare Raw Taro Shoots with:

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

Food Info

Nutrients in 14 ounces of Taro Shoots

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare Raw Taro Shoots with: