Comparing Nutrients in 14 ounces Cooked Tahitian Taro with Salt VS Tomato Puree with Salt

Macros Ratio

	Protein	Fat	Carbs
Cooked Tahitian Taro with Salt	33%	12%	55%
Tomato Puree with Salt	15%	4%	81%

Macro Nutrients

	Cooked Tahitian Taro with Salt	Tomato Puree with Salt	Recommended Dietary Allowance
Energy	6.02% 175kcal	5.2% 151kcal	2900kcal per day for Men 19-50 years
Fat	2.8% 2.7g	0.86% 0.83g	97g per day for Men 19-50 years
Saturated Fat	1.72% 0.55g	0.36% 0.12g	32g per day for Men 19-50 years
Omega 3	21% 0.34g	0.99% 0.016g	1.6g per day for Men 19-50 years
Omega 6	4.58% 0.78g	1.9% 0.33g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	21% 27g	27.4% 35.6g	130g per day for Men 19-50 years
Sugars	NA	26.4% 19g	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	13% 9.45g	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	% 9.72g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	NA	20% 7.54g	38g per day for Men 19-50 years
Protein	29.5% 16.5g	11.7% 6.55g	56g per day for Men 19-50 years

Vitamins

	Cooked Tahitian Taro with Salt	Tomato Puree with Salt	Recommended Dietary Allowance
Vitamin A	39% 349μg	11.5% 103μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	14.6% 0.17mg	8.27% 0.099mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	60.4% 0.79mg	24.4% 0.32mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12% 1.9mg	36.4% 5.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10% 0.5mg	35% 1.75mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	35.7% 0.46mg	38.5% 0.5mg	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	6.95% 27.8μg	11% 43.7μg	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	168% 151mg	46.7% 42mg	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	NA	52% 7.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	11.2% 13.5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Tahitian Taro with Salt	Tomato Puree with Salt	Recommended Dietary Allowance
Calcium	59% 591mg	7.14% 71.4mg	1000mg per day for Men 19-50 years
Copper	33.5% 0.3mg	127% 1.14mg	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	77.4% 6.2mg	88.3% 7.06mg	8mg per day for Men 19-50 years
Magnesium	48% 202mg	21.7% 91mg	420mg per day for Men 19-50 years
Manganese	29% 0.67mg	29% 0.67mg	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	38% 266mg	22.7% 159mg	700mg per day for Men 19-50 years
Potassium	72.7% 2473mg	51.2% 1742mg	3400mg per day for Men 19-50 years
Selenium	5.77% 3.18μg	5.05% 2.78μg	55μg per day for Men 19-50 years
Sodium	76.7% 1151mg	53.4% 802mg	1500mg per day for Men 19-50 years
Zinc	3.6% 0.4mg	13% 1.43mg	11mg per day for Men 19-50 years
Water	9.27% 343g	9.43% 349g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Tahitian Taro with Salt VS Tomato Puree with Salt per 14 oz

Compare the macro and micronutrient content in 14 oz of Cooked Tahitian Taro with Salt versus 14 oz of Tomato Puree with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Cooked Tahitian Taro with Salt vs Tomato Puree with Salt:

• 14 ounces of Cooked Tahitian Taro with Salt have 3.4 times more Vitamin A, 1.8 times more Vitamin B1, 2.5 times more Vitamin B2 and 3.6 times more Vitamin C than Tomato Puree with Salt.
• While 14 oz of Canned Tomato Puree with Salt contain 3.1 times more Vitamin B3, 3.5 times more Vitamin B5 and 1.6 times more Vitamin B9 than Cooked Tahitian Taro with Salt.
• Both Cooked Tahitian Taro with Salt and Tomato Puree with Salt provide similar amounts of Vitamin B6 per 14 ounces.
• 14 ounces of Cooked Tahitian Taro with Salt have insufficient amounts of Vitamin B9
• Both Cooked Tahitian Taro with Salt as well as Canned Tomato Puree with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Cooked Tahitian Taro with Salt vs Tomato Puree with Salt:

• 14 ounces of Cooked Tahitian Taro with Salt have 8.3 times more Calcium, 2.2 times more Magnesium, 1.7 times more Phosphorus, 1.4 times more Potassium and 1.4 times more Sodium than Tomato Puree with Salt.
• While 14 oz of Canned Tomato Puree with Salt contain 3.8 times more Copper and 3.6 times more Zinc than Cooked Tahitian Taro with Salt.
• Both Cooked Tahitian Taro with Salt and Tomato Puree with Salt contain similar levels of Iron, Manganese and Water per 14 ounces.
• 14 ounces of Cooked Tahitian Taro with Salt lack sufficient amounts of Zinc
• 14 ounces of Tomato Puree with Salt lack sufficient amounts of Calcium
• Both Cooked Tahitian Taro with Salt as well as Canned Tomato Puree with Salt lack sufficient amounts of Selenium in 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Cooked Tahitian Taro with Salt have 21.3 times more Omega 3 and 2.5 times more Protein than Tomato Puree with Salt.
• While 14 oz of Canned Tomato Puree with Salt contain 1.3 times more Carbohydrate than Cooked Tahitian Taro with Salt.
• 14 ounces of Tomato Puree with Salt provide inadequate amounts of Omega 3
• Both Cooked Tahitian Taro with Salt as well as Canned Tomato Puree with Salt provide inadequate amounts of Energy and Omega 6 in 14 ounces.