Comparing Nutrients in 1 pound Oil Roasted Almonds VS Steamed Taro Leaves

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Almonds	13%	76%	11%
Steamed Taro Leaves	35%	12%	53%

Macro Nutrients

	Oil Roasted Almonds	Steamed Taro Leaves	Recommended Dietary Allowance
Energy	95% 2753kcal	3.75% 109kcal	2900kcal per day for Men 19-50 years
Fat	258% 250g	1.9% 1.86g	97g per day for Men 19-50 years
Saturated Fat	59.6% 19g	1.18% 0.38g	32g per day for Men 19-50 years
Omega 3	0% 0g	14.5% 0.23g	1.6g per day for Men 19-50 years
Omega 6	361% 61.3g	3.12% 0.53g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	61.7% 80g	14% 18.2g	130g per day for Men 19-50 years
Sugars	28.5% 20.6g	NA	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% 0g	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	% 0.18g	NA	g per day for Men 19-50 years
Sucrose	% 20g	NA	g per day for Men 19-50 years
Fiber	125% 47.6g	24% 9.07g	38g per day for Men 19-50 years
Protein	172% 96g	22% 12.3g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Almonds	Steamed Taro Leaves	Recommended Dietary Allowance
Vitamin A	0% 0μg	107% 962μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	34.8% 0.42mg	52.5% 0.63mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	273% 3.54mg	133% 1.72mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	104% 16.6mg	36% 5.75mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20.8% 1.04mg	4% 0.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	41% 0.54mg	25% 0.33mg	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	30.6% 122μg	54.4% 218μg	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	179% 161mg	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	785% 118mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oil Roasted Almonds	Steamed Taro Leaves	Recommended Dietary Allowance
Calcium	132% 1320mg	39% 390mg	1000mg per day for Men 19-50 years
Copper	481% 4.33mg	70.6% 0.64mg	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	209% 16.7mg	67% 5.35mg	8mg per day for Men 19-50 years
Magnesium	296% 1243mg	21.6% 91mg	420mg per day for Men 19-50 years
Manganese	485% 11mg	73% 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	302% 2114mg	17.5% 122mg	700mg per day for Men 19-50 years
Potassium	93% 3171mg	61.4% 2087mg	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	0.6% 9.07mg	1500mg per day for Men 19-50 years
Zinc	127% 14mg	8.66% 0.95mg	11mg per day for Men 19-50 years
Water	0.34% 12.7g	11.3% 418g	3700g per day for Men 19-50 years

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

• Oil Roasted Almonds have 2.1 times more Vitamin B2, 2.9 times more Vitamin B3, 5.2 times more Vitamin B5 and 1.6 times more Vitamin B6 than Steamed Taro Leaves.
• While Steamed Taro Leaves contain more Vitamin A, 1.5 times more Vitamin B1, 1.8 times more Vitamin B9 and more Vitamin C than Oil Roasted Almonds.
• Both Oil Roasted Almonds as well as Steamed Taro Leaves have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Oil Roasted Almonds vs Steamed Taro Leaves:

• Oil Roasted Almonds have 3.4 times more Calcium, 6.8 times more Copper, 3.1 times more Iron, 13.7 times more Magnesium, 6.6 times more Manganese, 17.3 times more Phosphorus, 1.5 times more Potassium, 4.6 times more Selenium and 14.6 times more Zinc than Steamed Taro Leaves.
• While Steamed Taro Leaves contain 32.9 times more Water than Oil Roasted Almonds.

Comparison of macro-nutrients per 1 pound:

• Oil Roasted Almonds have 25.3 times more Energy, 134.6 times more Fat, 50.7 times more Saturated Fat, 115.5 times more Omega 6, 4.4 times more Carbohydrate, 5.3 times more Fiber and 7.8 times more Protein than Steamed Taro Leaves.
• While Steamed Taro Leaves contain more Omega 3 than Oil Roasted Almonds.
• Both Oil Roasted Almonds as well as Steamed Taro Leaves have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.