Comparing Nutrients in 1 pound Taro Leaves VS Blanched Almonds

Macros Ratio

	Protein	Fat	Carbs
Taro Leaves	37%	12%	51%
Blanched Almonds	14%	75%	11%

Macro Nutrients

	Taro Leaves	Blanched Almonds	Recommended Dietary Allowance
Energy	6.57% 191kcal	92% 2676kcal	2900kcal per day for Men 19-50 years
Fat	3.46% 3.36g	246% 238g	97g per day for Men 19-50 years
Saturated Fat	2.14% 0.68g	56% 18g	32g per day for Men 19-50 years
Omega 3	26.4% 0.42g	1.13% 0.018g	1.6g per day for Men 19-50 years
Omega 6	5.7% 0.97g	330% 56g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	23.4% 30.4g	65% 84.7g	130g per day for Men 19-50 years
Sugars	19% 13.7g	29% 21g	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	0% 0g	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	% 0.14g	g per day for Men 19-50 years
Sucrose	NA	% 20.2g	g per day for Men 19-50 years
Fiber	44% 16.8g	118% 45g	38g per day for Men 19-50 years
Protein	40.3% 22.6g	173% 97g	56g per day for Men 19-50 years

Vitamins

	Taro Leaves	Blanched Almonds	Recommended Dietary Allowance
Vitamin A	121% 1093μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	79% 0.95mg	72% 0.87mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	159% 2.07mg	248% 3.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	43% 6.86mg	99% 16mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.62% 0.38mg	28.5% 1.42mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	51% 0.66mg	40% 0.52mg	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	143% 572μg	55.6% 222μg	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	262% 236mg	0% 0mg	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	61% 9.16mg	718% 108mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	411% 493μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Taro Leaves	Blanched Almonds	Recommended Dietary Allowance
Calcium	48.5% 485mg	107% 1070mg	1000mg per day for Men 19-50 years
Copper	136% 1.22mg	518% 4.66mg	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	128% 10.2mg	186% 15mg	8mg per day for Men 19-50 years
Magnesium	48.6% 204mg	289% 1216mg	420mg per day for Men 19-50 years
Manganese	141% 3.24mg	362% 8.32mg	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	39% 272mg	312% 2182mg	700mg per day for Men 19-50 years
Potassium	86.4% 2939mg	88% 2989mg	3400mg per day for Men 19-50 years
Selenium	7.42% 4.1μg	26.4% 14.5μg	55μg per day for Men 19-50 years
Sodium	0.91% 13.6mg	5.75% 86mg	1500mg per day for Men 19-50 years
Zinc	17% 1.86mg	122% 13.5mg	11mg per day for Men 19-50 years
Water	10.5% 389g	0.55% 20.5g	3700g per day for Men 19-50 years

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

• Raw Taro Leaves have more Vitamin A, 1.3 times more Vitamin B6, 2.6 times more Vitamin B9, more Vitamin C and more Vitamin K than Blanched Almonds.
• While Blanched Almonds contain 1.6 times more Vitamin B2, 2.3 times more Vitamin B3, 3.7 times more Vitamin B5 and 11.8 times more Vitamin E than Raw Taro Leaves.
• Both Raw Taro Leaves and Blanched Almonds have similar amounts of Vitamin B1 per 1 lb.
• Both Raw Taro Leaves as well as Blanched Almonds have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Taro Leaves vs Blanched Almonds:

• Raw Taro Leaves have 19 times more Water than Blanched Almonds.
• While Blanched Almonds contain 2.2 times more Calcium, 3.8 times more Copper, 1.5 times more Iron, 6 times more Magnesium, 2.6 times more Manganese, 8 times more Phosphorus, 3.6 times more Selenium, 6.3 times more Sodium and 7.2 times more Zinc than Raw Taro Leaves.
• Both Raw Taro Leaves and Blanched Almonds have similar amounts of Potassium per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Raw Taro Leaves have 23.3 times more Omega 3 than Blanched Almonds.
• While Blanched Almonds contain 14 times more Energy, 71 times more Fat, 26.2 times more Saturated Fat, 57.8 times more Omega 6, 2.8 times more Carbohydrate, 1.5 times more Sugars, 2.7 times more Fiber and 4.3 times more Protein than Raw Taro Leaves.
• Both Raw Taro Leaves as well as Blanched Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.