Comparing Nutrients in 1 pound Steamed Taro Leaves VS Almond paste

Macros Ratio

	Protein	Fat	Carbs
Steamed Taro Leaves	35%	12%	53%
Almond paste	8%	52%	40%

Macro Nutrients

	Steamed Taro Leaves	Almond paste	Recommended Dietary Allowance
Energy	3.75% 109kcal	71.6% 2077kcal	2900kcal per day for Men 19-50 years
Fat	1.9% 1.86g	130% 126g	97g per day for Men 19-50 years
Saturated Fat	1.18% 0.38g	37.3% 12g	32g per day for Men 19-50 years
Omega 3	14.5% 0.23g	56.4% 0.9g	1.6g per day for Men 19-50 years
Omega 6	3.12% 0.53g	149% 25.3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	14% 18.2g	167% 217g	130g per day for Men 19-50 years
Sugars	NA	227% 164g	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	24% 9.07g	57.3% 21.8g	38g per day for Men 19-50 years
Protein	22% 12.3g	73% 41g	56g per day for Men 19-50 years

Vitamins

	Steamed Taro Leaves	Almond paste	Recommended Dietary Allowance
Vitamin A	107% 962μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	52.5% 0.63mg	31% 0.37mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	133% 1.72mg	144% 1.88mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	36% 5.75mg	40.3% 6.45mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4% 0.2mg	10.3% 0.51mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	25% 0.33mg	12.6% 0.16mg	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	54.4% 218μg	82.8% 331μg	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	179% 161mg	0.5% 0.45mg	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	409% 61.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Steamed Taro Leaves	Almond paste	Recommended Dietary Allowance
Calcium	39% 390mg	78% 780mg	1000mg per day for Men 19-50 years
Copper	70.6% 0.64mg	229% 2.06mg	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	67% 5.35mg	91% 7.26mg	8mg per day for Men 19-50 years
Magnesium	21.6% 91mg	140% 590mg	420mg per day for Men 19-50 years
Manganese	73% 1.7mg	169% 3.9mg	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	17.5% 122mg	167% 1170mg	700mg per day for Men 19-50 years
Potassium	61.4% 2087mg	42% 1424mg	3400mg per day for Men 19-50 years
Selenium	7.42% 4.1μg	34.6% 19μg	55μg per day for Men 19-50 years
Sodium	0.6% 9.07mg	2.72% 41mg	1500mg per day for Men 19-50 years
Zinc	8.66% 0.95mg	61% 6.7mg	11mg per day for Men 19-50 years
Water	11.3% 418g	1.73% 64g	3700g per day for Men 19-50 years

Nutrient Comparison: Steamed Taro Leaves VS Almond paste per 1 lb

Compare the macro and micronutrient content in 1 lb of Steamed Taro Leaves versus 1 lb of Almond paste to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Steamed Taro Leaves vs Almond paste:

• 1 pound of Steamed Taro Leaves has more Vitamin A, 1.7 times more Vitamin B1, 2 times more Vitamin B6 and 355 times more Vitamin C than Almond paste.
• While 1 lb of Almond paste contains 2.6 times more Vitamin B5 and 1.5 times more Vitamin B9 than Steamed Taro Leaves.
• Both Steamed Taro Leaves and Almond paste provide similar amounts of Vitamin B2 and Vitamin B3 per one pound.
• 1 pound of Steamed Taro Leaves have insufficient amounts of Vitamin B5
• 1 pound of Almond paste have insufficient amounts of Vitamin A and Vitamin C
• Both Steamed Taro Leaves as well as Almond paste have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Steamed Taro Leaves vs Almond paste:

• 1 pound of Steamed Taro Leaves has 1.5 times more Potassium and 6.5 times more Water than Almond paste.
• While 1 lb of Almond paste contains 2 times more Calcium, 3.2 times more Copper, 1.4 times more Iron, 6.5 times more Magnesium, 2.3 times more Manganese, 9.6 times more Phosphorus, 4.7 times more Selenium and 7 times more Zinc than Steamed Taro Leaves.
• 1 pound of Steamed Taro Leaves lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 1 pound:

• 1 lb of Almond paste contains 19.1 times more Energy, 67.7 times more Fat, 31.7 times more Saturated Fat, 3.9 times more Omega 3, 47.7 times more Omega 6, 11.9 times more Carbohydrate, 2.4 times more Fiber and 3.3 times more Protein than Steamed Taro Leaves.
• 1 pound of Steamed Taro Leaves provide inadequate amounts of Energy and Omega 6