Comparing Nutrients in 1 kilogram Taro Leaves VS Almonds

Macros Ratio

	Protein	Fat	Carbs
Taro Leaves	37%	12%	51%
Almonds	14%	72%	14%

Macro Nutrients

	Taro Leaves	Almonds	Recommended Dietary Allowance
Energy	14.5% 420kcal	200% 5790kcal	2900kcal per day for Men 19-50 years
Fat	7.63% 7.4g	515% 499g	97g per day for Men 19-50 years
Saturated Fat	4.7% 1.5g	119% 38g	32g per day for Men 19-50 years
Omega 3	58% 0.93g	1.88% 0.03g	1.6g per day for Men 19-50 years
Omega 6	12.6% 2.14g	725% 123g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	51.5% 67g	166% 216g	130g per day for Men 19-50 years
Sugars	41.5% 30g	60% 43.5g	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	1.5% 1.1g	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	% 1.7g	g per day for Men 19-50 years
Sucrose	NA	% 39.5g	g per day for Men 19-50 years
Fiber	97% 37g	329% 125g	38g per day for Men 19-50 years
Protein	89% 49.8g	378% 212g	56g per day for Men 19-50 years

Vitamins

	Taro Leaves	Almonds	Recommended Dietary Allowance
Vitamin A	268% 2410μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	174% 2.1mg	171% 2.05mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	351% 4.56mg	875% 11.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	95% 15mg	226% 36mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	16.8% 0.84mg	94% 4.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	112% 1.46mg	105% 1.37mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	1900% 570μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	315% 1260μg	110% 440μg	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	578% 520mg	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	135% 20mg	1709% 256mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	905% 1086μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Taro Leaves	Almonds	Recommended Dietary Allowance
Calcium	107% 1070mg	269% 2690mg	1000mg per day for Men 19-50 years
Copper	300% 2.7mg	1146% 10.3mg	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	281% 22.5mg	464% 37mg	8mg per day for Men 19-50 years
Magnesium	107% 450mg	643% 2700mg	420mg per day for Men 19-50 years
Manganese	310% 7.14mg	947% 21.8mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	1007% 453μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	85.7% 600mg	687% 4810mg	700mg per day for Men 19-50 years
Potassium	191% 6480mg	216% 7330mg	3400mg per day for Men 19-50 years
Selenium	16.4% 9μg	74.5% 41μg	55μg per day for Men 19-50 years
Sodium	2% 30mg	0.67% 10mg	1500mg per day for Men 19-50 years
Zinc	37.3% 4.1mg	284% 31mg	11mg per day for Men 19-50 years
Water	23% 857g	1.2% 44g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Taro Leaves vs Almonds:

• Raw Taro Leaves have more Vitamin A, 2.9 times more Vitamin B9, more Vitamin C and more Vitamin K than Almonds.
• While Almonds contain 2.5 times more Vitamin B2, 2.4 times more Vitamin B3, 5.6 times more Vitamin B5 and 12.7 times more Vitamin E than Raw Taro Leaves.
• Both Raw Taro Leaves and Almonds have similar amounts of Vitamin B1 and Vitamin B6 per 1 kg.
• Both Raw Taro Leaves as well as Almonds have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Taro Leaves vs Almonds:

• Raw Taro Leaves have 19.4 times more Water than Almonds.
• While Almonds contain 2.5 times more Calcium, 3.8 times more Copper, 1.6 times more Iron, 6 times more Magnesium, 3.1 times more Manganese, 8 times more Phosphorus, 4.6 times more Selenium and 7.6 times more Zinc than Raw Taro Leaves.
• Both Raw Taro Leaves and Almonds have similar amounts of Potassium per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Raw Taro Leaves have 31 times more Omega 3 than Almonds.
• While Almonds contain 13.8 times more Energy, 67.5 times more Fat, 25.2 times more Saturated Fat, 57.6 times more Omega 6, 3.2 times more Carbohydrate, 1.4 times more Sugars, 3.4 times more Fiber and 4.2 times more Protein than Raw Taro Leaves.
• Both Raw Taro Leaves as well as Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.