CALORIC DENSITY
Rice, white, glutinous, ckd
Taro, raw
0.97
1.12
20055
11518
First, let's take a look at the macros. Each of these are listed in grams and as usual, normalized to 200 calories for easy comparison, so we're always comparing apples to apples.
Protein = 4g
Protein = 3g
Carbohydrates = 43g
Carbohydrates = 47g
Fat = 0g
Fat = 0g
Fiber = 2g
Fiber = 7g
Monounsaturated = 0g
Monounsaturated = 0g
Polyunsaturated = 0g
Polyunsaturated = 0g
Saturated Fat = 0g
Saturated Fat = 0g
Protein 4g 3g Carbohydrate 43g 47g Fiber 2g 7g Fat 0g 0g Monounsat. Fat 0g 0g Polyunsat. Fat 0g 0g Saturated Fat 0g 0g
Note: the chart below maxes out at 20, so you can see better.
Next, let's take a look at the Vitamin density. These values are shown in units of percent of recommended daily intake. And since we're showing 200 calories worth, this means anything above 10% is good.
Choline = 1%
Choline = 7%
Vitamin A = 0%
Vitamin A = 1%
Vitamin C = 0%
Vitamin C = 11%
Vitamin E = 1%
Vitamin E = 35%
Vitamin K = 0%
Vitamin K = 2%
Choline 1% 7% Vitamin A 0% 1% Vitamin C 0% 11% Vitamin E 1% 35% Vitamin K 0% 2%
Taro have significantly more Vitamins E, C than rice. Taro are a good source of Vitamin E, Potassium, Phosphorus. Taro are a great source of Vitamin B6.
And here we see the B-vitamins: B1 (Thiamin), B2 (Riboflavin), B3 (Niacin), B5 (Pantothenic Acid), B6 (Pyridoxine)
Vitamin B1 = 4%
Vitamin B1 = 17%
Vitamin B2 = 2%
Vitamin B2 = 4%
Vitamin B3 = 5%
Vitamin B3 = 9%
Vitamin B5 = 9%
Vitamin B5 = 11%
Vitamin B6 = 5%
Vitamin B6 = 46%
Vitamin B12 = 0%
Vitamin B12 = 0%
Vitamin B1 4% 17% Vitamin B2 2% 4% Vitamin B3 5% 9% Vitamin B5 9% 11% Vitamin B6 5% 46% Vitamin B12 0% 0%
Now, lets look at mineral density. Here we have a lot of important electrolytes and minerals. Once again, units are in percent of RDI, thus for this 200 calorie serving anything above 10% would considered high.
Sodium = 1%
Sodium = 1%
Potassium = 1%
Potassium = 30%
Calcium = 1%
Calcium = 15%
Magnesium = 3%
Magnesium = 17%
Phosphorus = 3%
Phosphorus = 26%
Iron = 5%
Iron = 16%
Manganese = 23%
Manganese = 30%
Selenium = 26%
Selenium = 3%
Copper = 10%
Copper = 31%
Zinc = 9%
Zinc = 4%
Sodium 1% 1% Potasium 1% 30% Calcium 1% 15% Magnesium 3% 17% Phosphorus 3% 26% Iron 5% 16% Manganese 23% 30% Selenium 26% 3% Copper 10% 31% Zinc 9% 4%
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