Comparing Nutrients in 1 kilogram Cooked Tahitian Taro with Salt VS Cooked Frozen Turnips with Salt

Macros Ratio

	Protein	Fat	Carbs
Cooked Tahitian Taro with Salt	33%	12%	55%
Cooked Frozen Turnips with Salt	26%	9%	65%

Macro Nutrients

	Cooked Tahitian Taro with Salt	Cooked Frozen Turnips with Salt	Recommended Dietary Allowance
Energy	15% 440kcal	7.24% 210kcal	2900kcal per day for Men 19-50 years
Fat	7% 6.8g	2.47% 2.4g	97g per day for Men 19-50 years
Saturated Fat	4.34% 1.4g	0.78% 0.25g	32g per day for Men 19-50 years
Omega 3	53% 0.85g	58.8% 0.94g	1.6g per day for Men 19-50 years
Omega 6	11.5% 1.96g	1.65% 0.28g	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	28.7% 37.3g	130g per day for Men 19-50 years
Sugars	NA	24% 17.3g	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	NA	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	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	NA	52.6% 20g	38g per day for Men 19-50 years
Protein	74.3% 41.6g	27.3% 15.3g	56g per day for Men 19-50 years

Vitamins

	Cooked Tahitian Taro with Salt	Cooked Frozen Turnips with Salt	Recommended Dietary Allowance
Vitamin A	98% 880μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	36.7% 0.44mg	29% 0.35mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	152% 1.98mg	21.5% 0.28mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	30% 4.8mg	35% 5.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	25% 1.26mg	28% 1.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	90% 1.17mg	51.5% 0.67mg	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	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	422% 380mg	43.3% 39mg	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	1.33% 0.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0.83% 1μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Tahitian Taro with Salt	Cooked Frozen Turnips with Salt	Recommended Dietary Allowance
Calcium	149% 1490mg	32% 320mg	1000mg per day for Men 19-50 years
Copper	84.4% 0.76mg	70% 0.63mg	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	123% 9.8mg	8mg per day for Men 19-50 years
Magnesium	121% 510mg	33.3% 140mg	420mg per day for Men 19-50 years
Manganese	73% 1.68mg	43.5% 1mg	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	37% 260mg	700mg per day for Men 19-50 years
Potassium	183% 6230mg	53.5% 1820mg	3400mg per day for Men 19-50 years
Selenium	14.5% 8μg	11% 6μg	55μg per day for Men 19-50 years
Sodium	193% 2900mg	181% 2720mg	1500mg per day for Men 19-50 years
Zinc	9.1% 1mg	18% 2mg	11mg per day for Men 19-50 years
Water	23.4% 865g	25.3% 936g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Tahitian Taro with Salt VS Cooked Frozen Turnips with Salt per 1 kg

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

• 1 kilogram of Cooked Tahitian Taro with Salt has more Vitamin A, 1.3 times more Vitamin B1, 7.1 times more Vitamin B2, 1.7 times more Vitamin B6 and 9.7 times more Vitamin C than Cooked Frozen Turnips with Salt.
• Both Cooked Tahitian Taro with Salt and Cooked Frozen Turnips with Salt provide similar amounts of Vitamin B3 and Vitamin B5 per one kilogram.
• 1 kilogram of Cooked Tahitian Taro with Salt have insufficient amounts of Vitamin B9
• 1 kilogram of Cooked Frozen Turnips with Salt have insufficient amounts of Vitamin A
• Both Cooked Tahitian Taro with Salt as well as Boiled Frozen Turnips, drained 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 Cooked Frozen Turnips with Salt:

• 1 kilogram of Cooked Tahitian Taro with Salt has 4.7 times more Calcium, 1.2 times more Copper, 1.6 times more Iron, 3.6 times more Magnesium, 1.7 times more Manganese, 2.6 times more Phosphorus and 3.4 times more Potassium than Cooked Frozen Turnips with Salt.
• Both Cooked Tahitian Taro with Salt and Cooked Frozen Turnips with Salt contain similar levels of Sodium and Water per one kilogram.
• Both Cooked Tahitian Taro with Salt as well as Boiled Frozen Turnips, drained with 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 1.8 times more Carbohydrate and 2.7 times more Protein than Cooked Frozen Turnips with Salt.
• Both Cooked Tahitian Taro with Salt and Cooked Frozen Turnips with Salt offer comparable quantities of Omega 3 per one kilogram.
• Both Cooked Tahitian Taro with Salt as well as Boiled Frozen Turnips, drained with Salt provide inadequate amounts of Energy and Omega 6 in one kilogram.