Comparing Nutrients in 1 pound Taro Leaves VS Brazilnuts

Macros Ratio

	Protein	Fat	Carbs
Taro Leaves	37%	12%	51%
Brazilnuts	8%	85%	7%

Macro Nutrients

	Taro Leaves	Brazilnuts	Recommended Dietary Allowance
Energy	6.57% 191kcal	103% 2989kcal	2900kcal per day for Men 19-50 years
Fat	3.46% 3.36g	314% 304g	97g per day for Men 19-50 years
Saturated Fat	2.14% 0.68g	229% 73g	32g per day for Men 19-50 years
Omega 3	26.4% 0.42g	10.2% 0.16g	1.6g per day for Men 19-50 years
Omega 6	5.7% 0.97g	650% 111g	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	41% 53.3g	130g per day for Men 19-50 years
Sugars	19% 13.7g	14.6% 10.6g	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	% 0g	g per day for Men 19-50 years
Sucrose	NA	% 10.6g	g per day for Men 19-50 years
Fiber	44% 16.8g	89.5% 34g	38g per day for Men 19-50 years
Protein	40.3% 22.6g	116% 65g	56g per day for Men 19-50 years

Vitamins

	Taro Leaves	Brazilnuts	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	233% 2.8mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	159% 2.07mg	12.2% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	43% 6.86mg	8.36% 1.34mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.62% 0.38mg	16.7% 0.83mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	51% 0.66mg	35.2% 0.46mg	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	25% 100μg	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	3.53% 3.18mg	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	171% 25.6mg	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	Brazilnuts	Recommended Dietary Allowance
Calcium	48.5% 485mg	72.6% 726mg	1000mg per day for Men 19-50 years
Copper	136% 1.22mg	878% 7.9mg	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	138% 11mg	8mg per day for Men 19-50 years
Magnesium	48.6% 204mg	406% 1706mg	420mg per day for Men 19-50 years
Manganese	141% 3.24mg	241% 5.55mg	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	470% 3289mg	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	15810% 8695μg	55μg per day for Men 19-50 years
Sodium	0.91% 13.6mg	0.91% 13.6mg	1500mg per day for Men 19-50 years
Zinc	17% 1.86mg	167% 18.4mg	11mg per day for Men 19-50 years
Water	10.5% 389g	0.42% 15.5g	3700g per day for Men 19-50 years

Nutrient Comparison: Taro Leaves VS Brazilnuts per 1 lb

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

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

• 1 pound of Taro Leaves has more Vitamin A, 13 times more Vitamin B2, 5.1 times more Vitamin B3, 1.4 times more Vitamin B6, 5.7 times more Vitamin B9, 74.3 times more Vitamin C and more Vitamin K than Brazilnuts.
• While 1 lb of Dried Brazilnuts contains 3 times more Vitamin B1, 2.2 times more Vitamin B5 and 2.8 times more Vitamin E than Raw Taro Leaves.
• 1 pound of Taro Leaves have insufficient amounts of Vitamin B5
• 1 pound of Brazilnuts have insufficient amounts of Vitamin A, Vitamin B3, Vitamin C and Vitamin K
• Both Raw Taro Leaves as well as Dried Brazilnuts have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Taro Leaves vs Brazilnuts:

• 1 pound of Taro Leaves has 25 times more Water than Brazilnuts.
• While 1 lb of Dried Brazilnuts contains 1.5 times more Calcium, 6.5 times more Copper, 8.4 times more Magnesium, 1.7 times more Manganese, 12.1 times more Phosphorus, 2130 times more Selenium and 9.9 times more Zinc than Raw Taro Leaves.
• Both Taro Leaves and Brazilnuts contain similar levels of Iron and Potassium per one pound.
• 1 pound of Taro Leaves lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Taro Leaves has 2.6 times more Omega 3 and 1.3 times more Sugars than Brazilnuts.
• While 1 lb of Dried Brazilnuts contains 15.7 times more Energy, 90.7 times more Fat, 106.8 times more Saturated Fat, 113.8 times more Omega 6, 1.8 times more Carbohydrate, 2 times more Fiber and 2.9 times more Protein than Raw Taro Leaves.
• 1 pound of Taro Leaves provide inadequate amounts of Energy and Omega 6