Comparing Nutrients in 1 kilogram 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	14.5% 420kcal	203% 5900kcal	2900kcal per day for Men 19-50 years
Fat	7.63% 7.4g	541% 525g	97g per day for Men 19-50 years
Saturated Fat	4.7% 1.5g	124% 39.5g	32g per day for Men 19-50 years
Omega 3	58% 0.93g	2.5% 0.04g	1.6g per day for Men 19-50 years
Omega 6	12.6% 2.14g	727% 124g	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	144% 187g	130g per day for Men 19-50 years
Sugars	41.5% 30g	64% 46.3g	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	% 0.3g	g per day for Men 19-50 years
Sucrose	NA	% 44.6g	g per day for Men 19-50 years
Fiber	97% 37g	261% 99g	38g per day for Men 19-50 years
Protein	89% 49.8g	382% 214g	56g per day for Men 19-50 years

Vitamins

	Taro Leaves	Blanched 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	159% 1.9mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	351% 4.56mg	547% 7.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	95% 15mg	219% 35mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	16.8% 0.84mg	62.8% 3.14mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	112% 1.46mg	88.5% 1.15mg	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	315% 1260μg	123% 490μg	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	1583% 238mg	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	Blanched Almonds	Recommended Dietary Allowance
Calcium	107% 1070mg	236% 2360mg	1000mg per day for Men 19-50 years
Copper	300% 2.7mg	1141% 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	410% 32.8mg	8mg per day for Men 19-50 years
Magnesium	107% 450mg	638% 2680mg	420mg per day for Men 19-50 years
Manganese	310% 7.14mg	798% 18.4mg	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	85.7% 600mg	687% 4810mg	700mg per day for Men 19-50 years
Potassium	191% 6480mg	194% 6590mg	3400mg per day for Men 19-50 years
Selenium	16.4% 9μg	58% 32μg	55μg per day for Men 19-50 years
Sodium	2% 30mg	12.7% 190mg	1500mg per day for Men 19-50 years
Zinc	37.3% 4.1mg	270% 29.7mg	11mg per day for Men 19-50 years
Water	23% 857g	1.2% 45g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram 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 1 kg.
• Both Raw Taro Leaves as well as Blanched Almonds have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram 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 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• 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 1 kg.