Comparing Nutrients in 1 pound Almonds VS Taro Leaves

Macros Ratio

	Protein	Fat	Carbs
Almonds	14%	72%	14%
Taro Leaves	37%	12%	51%

Macro Nutrients

	Almonds	Taro Leaves	Recommended Dietary Allowance
Energy	91% 2626kcal	6.57% 191kcal	2900kcal per day for Men 19-50 years
Fat	233% 226g	3.46% 3.36g	97g per day for Men 19-50 years
Saturated Fat	54% 17.2g	2.14% 0.68g	32g per day for Men 19-50 years
Omega 3	0.85% 0.014g	26.4% 0.42g	1.6g per day for Men 19-50 years
Omega 6	329% 56g	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	75% 98g	23.4% 30.4g	130g per day for Men 19-50 years
Sugars	27.2% 19.7g	19% 13.7g	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	0.69% 0.5g	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	% 0.77g	NA	g per day for Men 19-50 years
Sucrose	% 18g	NA	g per day for Men 19-50 years
Fiber	149% 56.7g	44% 16.8g	38g per day for Men 19-50 years
Protein	171% 96g	40.3% 22.6g	56g per day for Men 19-50 years

Vitamins

	Almonds	Taro Leaves	Recommended Dietary Allowance
Vitamin A	0% 0μg	121% 1093μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	77.5% 0.93mg	79% 0.95mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	397% 5.16mg	159% 2.07mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	103% 16.4mg	43% 6.86mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	42.7% 2.14mg	7.62% 0.38mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	48% 0.62mg	51% 0.66mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	862% 259μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	50% 200μg	143% 572μg	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	0% 0mg	262% 236mg	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	775% 116mg	61% 9.16mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	411% 493μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Almonds	Taro Leaves	Recommended Dietary Allowance
Calcium	122% 1220mg	48.5% 485mg	1000mg per day for Men 19-50 years
Copper	520% 4.68mg	136% 1.22mg	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	210% 17mg	128% 10.2mg	8mg per day for Men 19-50 years
Magnesium	292% 1225mg	48.6% 204mg	420mg per day for Men 19-50 years
Manganese	430% 9.9mg	141% 3.24mg	2.3mg per day for Men 19-50 years
Molybdenum	457% 205μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	312% 2182mg	39% 272mg	700mg per day for Men 19-50 years
Potassium	98% 3325mg	86.4% 2939mg	3400mg per day for Men 19-50 years
Selenium	34% 18.6μg	7.42% 4.1μg	55μg per day for Men 19-50 years
Sodium	0.3% 4.54mg	0.91% 13.6mg	1500mg per day for Men 19-50 years
Zinc	129% 14mg	17% 1.86mg	11mg per day for Men 19-50 years
Water	0.54% 20g	10.5% 389g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Almonds vs Taro Leaves:

• Almonds have 2.5 times more Vitamin B2, 2.4 times more Vitamin B3, 5.6 times more Vitamin B5 and 12.7 times more Vitamin E than Raw Taro Leaves.
• While Raw Taro Leaves contain more Vitamin A, 2.9 times more Vitamin B9, more Vitamin C and more Vitamin K than Almonds.
• Both Almonds and Raw Taro Leaves have similar amounts of Vitamin B1 and Vitamin B6 per 1 lb.
• Both Almonds as well as Raw Taro Leaves have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Almonds vs Taro Leaves:

• Almonds have 2.5 times more Calcium, 3.8 times more Copper, 1.6 times more Iron, 6 times more Magnesium, 3.1 times more Manganese, 8 times more Phosphorus, 4.6 times more Selenium and 7.6 times more Zinc than Raw Taro Leaves.
• While Raw Taro Leaves contain 19.4 times more Water than Almonds.
• Both Almonds and Raw Taro Leaves have similar amounts of Potassium per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Almonds have 13.8 times more Energy, 67.5 times more Fat, 25.2 times more Saturated Fat, 57.6 times more Omega 6, 3.2 times more Carbohydrate, 1.4 times more Sugars, 3.4 times more Fiber and 4.2 times more Protein than Raw Taro Leaves.
• While Raw Taro Leaves contain 31 times more Omega 3 than Almonds.
• Both Almonds as well as Raw Taro Leaves have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.