Comparing Nutrients in 1 kilogram Taro Shoots VS Tomatoes in Juice with Salt

Macros Ratio

	Protein	Fat	Carbs
Taro Shoots	27%	6%	67%
Tomatoes in Juice with Salt	16%	12%	72%

Macro Nutrients

	Taro Shoots	Tomatoes in Juice with Salt	Recommended Dietary Allowance
Energy	3.8% 110kcal	5.5% 160kcal	2900kcal per day for Men 19-50 years
Fat	0.93% 0.9g	2.58% 2.5g	97g per day for Men 19-50 years
Saturated Fat	0.56% 0.18g	1.06% 0.34g	32g per day for Men 19-50 years
Omega 3	6.88% 0.11g	2.5% 0.04g	1.6g per day for Men 19-50 years
Omega 6	1.53% 0.26g	5.7% 0.97g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	18% 23g	26.7% 34.7g	130g per day for Men 19-50 years
Sugars	NA	35% 25.5g	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	18% 13g	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	% 12.4g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	NA	50% 19g	38g per day for Men 19-50 years
Protein	16.4% 9.2g	14% 7.9g	56g per day for Men 19-50 years

Vitamins

	Taro Shoots	Tomatoes in Juice with Salt	Recommended Dietary Allowance
Vitamin A	3.33% 30μg	22.2% 200μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	33.3% 0.4mg	479% 5.75mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	38.5% 0.5mg	42.3% 0.55mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	50% 8mg	44.5% 7.12mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	15% 0.75mg	23.4% 1.17mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	85.4% 1.1mg	85.4% 1.1mg	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	7.5% 30μg	20% 80μg	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	233% 210mg	140% 126mg	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	39.3% 5.9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	21.7% 26μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Taro Shoots	Tomatoes in Juice with Salt	Recommended Dietary Allowance
Calcium	12% 120mg	33% 330mg	1000mg per day for Men 19-50 years
Copper	98% 0.88mg	57.8% 0.52mg	0.9mg per day for Men 19-50 years
Fluoride	NA	1.28% 51μg	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	75% 6mg	71.3% 5.7mg	8mg per day for Men 19-50 years
Magnesium	19% 80mg	24% 100mg	420mg per day for Men 19-50 years
Manganese	53% 1.22mg	29.6% 0.68mg	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	40% 280mg	24.3% 170mg	700mg per day for Men 19-50 years
Potassium	98% 3320mg	56% 1910mg	3400mg per day for Men 19-50 years
Selenium	16.4% 9μg	12.7% 7μg	55μg per day for Men 19-50 years
Sodium	0.67% 10mg	76.7% 1150mg	1500mg per day for Men 19-50 years
Zinc	46.4% 5.1mg	11% 1.2mg	11mg per day for Men 19-50 years
Water	26% 958g	25.6% 948g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Taro Shoots vs Tomatoes in Juice with Salt:

• Raw Taro Shoots have 1.7 times more Vitamin C than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• While Canned Red Ripe Tomatoes in Tomato Juice with Salt contain 6.7 times more Vitamin A, 14.4 times more Vitamin B1, 1.6 times more Vitamin B5 and 2.7 times more Vitamin B9 than Raw Taro Shoots.
• Both Raw Taro Shoots and Canned Red Ripe Tomatoes in Tomato Juice with Salt have similar amounts of Vitamin B2, Vitamin B3 and Vitamin B6 per 1 kg.
• Both Raw Taro Shoots as well as Canned Red Ripe Tomatoes in Tomato Juice with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Taro Shoots vs Tomatoes in Juice with Salt:

• Raw Taro Shoots have 1.7 times more Copper, 1.8 times more Manganese, 1.6 times more Phosphorus, 1.7 times more Potassium, 1.3 times more Selenium and 4.3 times more Zinc than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• While Canned Red Ripe Tomatoes in Tomato Juice with Salt contain 2.8 times more Calcium and 115 times more Sodium than Raw Taro Shoots.
• Both Raw Taro Shoots and Canned Red Ripe Tomatoes in Tomato Juice with Salt have similar amounts of Iron, Magnesium and Water per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Canned Red Ripe Tomatoes in Tomato Juice with Salt contain 1.5 times more Carbohydrate than Raw Taro Shoots.
• Both Raw Taro Shoots and Canned Red Ripe Tomatoes in Tomato Juice with Salt have similar amounts of Protein per 1 kg.
• Both Raw Taro Shoots as well as Canned Red Ripe Tomatoes in Tomato Juice with Salt have insufficient amounts of Energy, Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 1 kg.