Nutrients in 14 ounces of Tahitian Taro

Raw Tahitian Taro (Colocasia esculenta).

Macros Ratio

Protein Fat Carbs

23%

18%

59%

14 oz ▼

Macro Nutrients

Tahitian Taro

Energy175 kcal

6.02%

Raw Tahitian Taro has 174.63292 kcal of Energy per 14 ounces, which is 6.02% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years

Fat3.85 g

3.97%

Raw Tahitian Taro has 3.8498621 g of Fat per 14 ounces, which is 3.97% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years

Saturated Fat0.78 g

2.44%

Raw Tahitian Taro has 0.78187921 g of Saturated Fat per 14 ounces, which is 2.44% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years

Omega 30.48 g

30%

Raw Tahitian Taro has 0.48024053 g of Omega 3 per 14 ounces, which is 30% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years

Omega 61.1 g

6.5%

Raw Tahitian Taro has 1.10733147 g of Omega 6 per 14 ounces, which is 6.5% of the Recommended Dietary Allowance of 17g per day for Men 19-50 years

Cholesterol0 mg

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

Carbohydrate27.4 g

21%

Raw Tahitian Taro has 27.4253063 g of Carbohydrate per 14 ounces, which is 21% 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

Protein11 g

19.8%

Raw Tahitian Taro has 11.0733147 g of Protein per 14 ounces, which is 19.8% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
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Vitamins

Tahitian Taro

Vitamin A405 μg

45%

RAE, retinol activity equivalents

Raw Tahitian Taro has 404.83086 μg of Vitamin A per 14 ounces, which is 45% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
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Vitamin B10.25 mg

20.5%

Thiamine

Raw Tahitian Taro has 0.24607366 mg of Vitamin B1 per 14 ounces, which is 20.5% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B20.97 mg

74.5%

Riboflavin

Raw Tahitian Taro has 0.96841892 mg of Vitamin B2 per 14 ounces, which is 74.5% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B33.95 mg

24.7%

Niacin, nicotinic acid, niacinamide

Raw Tahitian Taro has 3.94908535 mg of Vitamin B3 per 14 ounces, which is 24.7% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B50.49 mg

9.84%

Pantothenic acid

Raw Tahitian Taro has 0.49214732 mg of Vitamin B5 per 14 ounces, which is 9.84% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B60.46 mg

35.4%

Pyridoxine

Raw Tahitian Taro has 0.46039588 mg of Vitamin B6 per 14 ounces, which is 35.4% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years

Vitamin B7

Biotin

No information available

Vitamin B935.7 μg

8.93%

Folates and Folic Acid

Raw Tahitian Taro has 35.72037 μg of Vitamin B9 per 14 ounces, which is 8.93% of the Recommended Dietary Allowance of 400μg per day for Men 19-50 years

Vitamin B120 μg

Cobalamin

Raw Tahitian Taro has 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 C381 mg

423%

Ascorbic acid

Raw Tahitian Taro has 381.01728 mg of Vitamin C per 14 ounces, which is 423% of the Recommended Dietary Allowance of 90mg per day for Men 19-50 years

Vitamin D0 IU

Calciferol, cholecalciferol, ergocalciferol

Raw Tahitian Taro has 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

Tahitian Taro

Calcium512 mg

51%

Raw Tahitian Taro has 511.99197 mg of Calcium per 14 ounces, which is 51% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years

Copper0.28 mg

31.3%

Raw Tahitian Taro has 0.28179403 mg of Copper per 14 ounces, which is 31.3% 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

Iron5.16 mg

64.5%

Raw Tahitian Taro has 5.159609 mg of Iron per 14 ounces, which is 64.5% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years

Magnesium187 mg

44.4%

Raw Tahitian Taro has 186.53971 mg of Magnesium per 14 ounces, which is 44.4% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years

Manganese0.62 mg

27%

Raw Tahitian Taro has 0.62312201 mg of Manganese per 14 ounces, which is 27% 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

Phosphorus179 mg

25.5%

Raw Tahitian Taro has 178.60185 mg of Phosphorus per 14 ounces, which is 25.5% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years

Potassium2405 mg

70.7%

Raw Tahitian Taro has 2405.17158 mg of Potassium per 14 ounces, which is 70.7% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years

Selenium2.78 μg

5.05%

Raw Tahitian Taro has 2.778251 μg of Selenium per 14 ounces, which is 5.05% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years

Sodium198 mg

13.2%

Raw Tahitian Taro has 198.4465 mg of Sodium per 14 ounces, which is 13.2% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years

Zinc0.36 mg

3.25%

Raw Tahitian Taro has 0.3572037 mg of Zinc per 14 ounces, which is 3.25% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years

Water349 g

9.44%

Raw Tahitian Taro has 349.1070828 g of Water per 14 ounces, which is 9.44% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years

Vitamins in 14 ounces of Raw Tahitian Taro:

14 ounces of Tahitian Taro has outstanding amounts of Vitamin C.
It is an excellent source of Vitamin A, Vitamin B1, Vitamin B2, Vitamin B3 and Vitamin B6.
It also has a good amount of Vitamin B5 and Vitamin B9.
It has no Vitamin B12 and Vitamin D.

Minerals in 14 ounces of Raw Tahitian Taro:

14 ounces of Tahitian Taro is an excellent source of Calcium, Copper, Iron, Magnesium, Manganese, Phosphorus and Potassium.
It has a good amount of Sodium.
It also has some Selenium and Zinc.

Macronutrients in 14 ounces of Raw Tahitian Taro:

14 ounces of Tahitian Taro is an excellent source of Omega 3 and Carbohydrate.
It has a good amount of Protein.
It also has some Fat, Saturated Fat and Omega 6.

Compare Raw Tahitian Taro with:

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

Food Info

Nutrients in 14 ounces of Tahitian Taro

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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