Comparing Nutrients in 14 ounces Taro Leaves VS Blanched Almonds

Macros Ratio

	Protein	Fat	Carbs
Taro Leaves	37%	12%	51%
Blanched Almonds	14%	75%	11%

Macro Nutrients

	Taro Leaves	Blanched Almonds	Recommended Dietary Allowance
Energy	5.75% 167kcal	80.7% 2342kcal	2900kcal per day for Men 19-50 years
Fat	3.03% 2.94g	215% 208g	97g per day for Men 19-50 years
Saturated Fat	1.87% 0.6g	49% 15.7g	32g per day for Men 19-50 years
Omega 3	23% 0.37g	0.99% 0.016g	1.6g per day for Men 19-50 years
Omega 6	5% 0.85g	289% 49g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	20.5% 26.6g	57% 74g	130g per day for Men 19-50 years
Sugars	16.5% 12g	25.3% 18.4g	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	NA	0% 0g	72.5g per day for Men 19-50 years	≤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]
Glucose	NA	% 0.12g	g per day for Men 19-50 years
Sucrose	NA	% 17.7g	g per day for Men 19-50 years
Fiber	38.6% 14.7g	103% 39.3g	38g per day for Men 19-50 years
Protein	35.3% 19.8g	152% 85g	56g per day for Men 19-50 years

Vitamins

	Taro Leaves	Blanched Almonds	Recommended Dietary Allowance
Vitamin A	106% 957μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	69% 0.83mg	63% 0.76mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	139% 1.8mg	217% 2.82mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	37.5% 6mg	87% 14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.67% 0.33mg	25% 1.25mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	44.6% 0.58mg	35% 0.46mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	125% 500μg	48.6% 194μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	229% 206mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	53.4% 8mg	628% 94mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	359% 431μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Taro Leaves	Blanched Almonds	Recommended Dietary Allowance
Calcium	42.5% 425mg	94% 937mg	1000mg per day for Men 19-50 years
Copper	119% 1.07mg	453% 4.08mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	112% 8.93mg	163% 13mg	8mg per day for Men 19-50 years
Magnesium	42.5% 179mg	253% 1064mg	420mg per day for Men 19-50 years
Manganese	123% 2.83mg	317% 7.3mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	34% 238mg	273% 1909mg	700mg per day for Men 19-50 years
Potassium	75.6% 2572mg	77% 2616mg	3400mg per day for Men 19-50 years
Selenium	6.5% 3.57μg	23% 12.7μg	55μg per day for Men 19-50 years
Sodium	0.79% 12mg	5.03% 75.4mg	1500mg per day for Men 19-50 years
Zinc	14.8% 1.63mg	107% 11.8mg	11mg per day for Men 19-50 years
Water	9.2% 340g	0.48% 18g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Taro Leaves vs Blanched Almonds:

• Raw Taro Leaves have more Vitamin A, 1.3 times more Vitamin B6, 2.6 times more Vitamin B9, more Vitamin C and more Vitamin K than Blanched Almonds.
• While Blanched Almonds contain 1.6 times more Vitamin B2, 2.3 times more Vitamin B3, 3.7 times more Vitamin B5 and 11.8 times more Vitamin E than Raw Taro Leaves.
• Both Raw Taro Leaves and Blanched Almonds have similar amounts of Vitamin B1 per 14 oz.
• Both Raw Taro Leaves as well as Blanched Almonds have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Taro Leaves vs Blanched Almonds:

• Raw Taro Leaves have 19 times more Water than Blanched Almonds.
• While Blanched Almonds contain 2.2 times more Calcium, 3.8 times more Copper, 1.5 times more Iron, 6 times more Magnesium, 2.6 times more Manganese, 8 times more Phosphorus, 3.6 times more Selenium, 6.3 times more Sodium and 7.2 times more Zinc than Raw Taro Leaves.
• Both Raw Taro Leaves and Blanched Almonds have similar amounts of Potassium per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Raw Taro Leaves have 23.3 times more Omega 3 than Blanched Almonds.
• While Blanched Almonds contain 14 times more Energy, 71 times more Fat, 26.2 times more Saturated Fat, 57.8 times more Omega 6, 2.8 times more Carbohydrate, 1.5 times more Sugars, 2.7 times more Fiber and 4.3 times more Protein than Raw Taro Leaves.
• Both Raw Taro Leaves as well as Blanched Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.