Comparing Nutrients in 1 kilogram 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	15% 440kcal	13% 380kcal	2900kcal per day for Men 19-50 years
Fat	7% 6.8g	2.16% 2.1g	97g per day for Men 19-50 years
Saturated Fat	4.34% 1.4g	0.91% 0.29g	32g per day for Men 19-50 years
Omega 3	53% 0.85g	2.5% 0.04g	1.6g per day for Men 19-50 years
Omega 6	11.5% 1.96g	4.82% 0.82g	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	69% 89.8g	130g per day for Men 19-50 years
Sugars	NA	66.6% 48.3g	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	33% 24g	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	% 24.5g	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	74.3% 41.6g	29.5% 16.5g	56g per day for Men 19-50 years

Vitamins

	Cooked Tahitian Taro with Salt	Tomato Puree with Salt	Recommended Dietary Allowance
Vitamin A	98% 880μg	29% 260μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	36.7% 0.44mg	21% 0.25mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	152% 1.98mg	61.5% 0.8mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	30% 4.8mg	92% 14.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	25% 1.26mg	88% 4.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	90% 1.17mg	97% 1.26mg	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	27.5% 110μg	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	118% 106mg	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	131% 19.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	28.3% 34μg	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	149% 1490mg	18% 180mg	1000mg per day for Men 19-50 years
Copper	84.4% 0.76mg	319% 2.87mg	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	195% 15.6mg	223% 18mg	8mg per day for Men 19-50 years
Magnesium	121% 510mg	54.8% 230mg	420mg per day for Men 19-50 years
Manganese	73% 1.68mg	73.5% 1.7mg	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	57% 400mg	700mg per day for Men 19-50 years
Potassium	183% 6230mg	129% 4390mg	3400mg per day for Men 19-50 years
Selenium	14.5% 8μg	12.7% 7μg	55μg per day for Men 19-50 years
Sodium	193% 2900mg	135% 2020mg	1500mg per day for Men 19-50 years
Zinc	9.1% 1mg	32.7% 3.6mg	11mg per day for Men 19-50 years
Water	23.4% 865g	23.8% 879g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 1 kg of Cooked Tahitian Taro with Salt versus 1 kg of Tomato Puree with Salt 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 Puree with Salt:

• 1 kilogram of Cooked Tahitian Taro with Salt has 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 1 kg of Canned Tomato Puree with Salt contains 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 one kilogram.
• 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 Puree with 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 Puree with Salt:

• 1 kilogram of Cooked Tahitian Taro with Salt has 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 1 kg of Canned Tomato Puree with Salt contains 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 one kilogram.
• 1 kilogram of Cooked Tahitian Taro with Salt lack sufficient amounts of Zinc
• 1 kilogram 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 one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Cooked Tahitian Taro with Salt has 21.3 times more Omega 3 and 2.5 times more Protein than Tomato Puree with Salt.
• While 1 kg of Canned Tomato Puree with Salt contains 1.3 times more Carbohydrate than Cooked Tahitian Taro with Salt.
• 1 kilogram 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 one kilogram.