Comparing Nutrients in 1 kilogram Cooked Tahitian Taro with Salt VS Tomato Juice

Macros Ratio

	Protein	Fat	Carbs
Cooked Tahitian Taro with Salt	33%	12%	55%
Tomato Juice	17%	13%	70%

Macro Nutrients

	Cooked Tahitian Taro with Salt	Tomato Juice	Recommended Dietary Allowance
Energy	15% 440kcal	5.86% 170kcal	2900kcal per day for Men 19-50 years
Fat	7% 6.8g	3% 2.9g	97g per day for Men 19-50 years
Saturated Fat	4.34% 1.4g	0.59% 0.19g	32g per day for Men 19-50 years
Omega 3	53% 0.85g	3.13% 0.05g	1.6g per day for Men 19-50 years
Omega 6	11.5% 1.96g	1.3% 0.22g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	52.7% 68.5g	27% 35.3g	130g per day for Men 19-50 years
Sugars	NA	35.6% 26g	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	18.3% 13.3g	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	% 12.5g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	NA	10.5% 4g	38g per day for Men 19-50 years
Protein	74.3% 41.6g	15% 8.5g	56g per day for Men 19-50 years

Vitamins

	Cooked Tahitian Taro with Salt	Tomato Juice	Recommended Dietary Allowance
Vitamin A	98% 880μg	25.6% 230μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	36.7% 0.44mg	83.3% 1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	152% 1.98mg	60% 0.78mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	30% 4.8mg	42% 6.73mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	25% 1.26mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	90% 1.17mg	54% 0.7mg	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	17.5% 70μg	50% 200μg	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	422% 380mg	779% 701mg	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	21.3% 3.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	19% 23μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Tahitian Taro with Salt	Tomato Juice	Recommended Dietary Allowance
Calcium	149% 1490mg	10% 100mg	1000mg per day for Men 19-50 years
Copper	84.4% 0.76mg	46.7% 0.42mg	0.9mg per day for Men 19-50 years
Fluoride	NA	1.73% 69μg	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	195% 15.6mg	48.8% 3.9mg	8mg per day for Men 19-50 years
Magnesium	121% 510mg	26% 110mg	420mg per day for Men 19-50 years
Manganese	73% 1.68mg	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	96% 670mg	27% 190mg	700mg per day for Men 19-50 years
Potassium	183% 6230mg	64% 2170mg	3400mg per day for Men 19-50 years
Selenium	14.5% 8μg	9.1% 5μg	55μg per day for Men 19-50 years
Sodium	193% 2900mg	6.67% 100mg	1500mg per day for Men 19-50 years
Zinc	9.1% 1mg	10% 1.1mg	11mg per day for Men 19-50 years
Water	23.4% 865g	25.5% 942g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Tahitian Taro with Salt VS Tomato Juice per 1 kg

Compare the macro and micronutrient content in 1 kg of Cooked Tahitian Taro with Salt versus 1 kg of Tomato Juice to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Cooked Tahitian Taro with Salt vs Tomato Juice:

• 1 kilogram of Cooked Tahitian Taro with Salt has 3.8 times more Vitamin A, 2.5 times more Vitamin B2 and 1.7 times more Vitamin B6 than Tomato Juice.
• While 1 kg of Canned Tomato Juice no Salt contains 2.3 times more Vitamin B1, 1.4 times more Vitamin B3, 2.9 times more Vitamin B9 and 1.8 times more Vitamin C than Cooked Tahitian Taro with Salt.
• 1 kilogram of Cooked Tahitian Taro with Salt have insufficient amounts of Vitamin B9
• Both Cooked Tahitian Taro with Salt as well as Canned Tomato Juice no Salt have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Cooked Tahitian Taro with Salt vs Tomato Juice:

• 1 kilogram of Cooked Tahitian Taro with Salt has 14.9 times more Calcium, 1.8 times more Copper, 4 times more Iron, 4.6 times more Magnesium, 2.5 times more Manganese, 3.5 times more Phosphorus, 2.9 times more Potassium and 29 times more Sodium than Tomato Juice.
• Both Cooked Tahitian Taro with Salt and Tomato Juice contain similar levels of Water per one kilogram.
• 1 kilogram of Tomato Juice lack sufficient amounts of Calcium
• Both Cooked Tahitian Taro with Salt as well as Canned Tomato Juice no Salt lack sufficient amounts of Selenium and Zinc in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Cooked Tahitian Taro with Salt has 17 times more Omega 3, 1.9 times more Carbohydrate and 4.9 times more Protein than Tomato Juice.
• 1 kilogram of Tomato Juice provide inadequate amounts of Omega 3 and Protein
• Both Cooked Tahitian Taro with Salt as well as Canned Tomato Juice no Salt provide inadequate amounts of Energy and Omega 6 in one kilogram.