Comparing Nutrients in 1 pound Cooked Shoots Taro with Salt VS Tomato Juice

Macros Ratio

	Protein	Fat	Carbs
Cooked Shoots Taro with Salt	18%	4%	78%
Tomato Juice	17%	13%	70%

Macro Nutrients

	Cooked Shoots Taro with Salt	Tomato Juice	Recommended Dietary Allowance
Energy	2.2% 63.5kcal	2.66% 77kcal	2900kcal per day for Men 19-50 years
Fat	0.37% 0.36g	1.36% 1.3g	97g per day for Men 19-50 years
Saturated Fat	0.23% 0.073g	0.27% 0.086g	32g per day for Men 19-50 years
Omega 3	2.83% 0.045g	1.4% 0.023g	1.6g per day for Men 19-50 years
Omega 6	0.61% 0.1g	0.59% 0.1g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	11% 14.5g	12.3% 16g	130g per day for Men 19-50 years
Sugars	NA	16% 11.7g	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	NA	8.32% 6.03g	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	% 5.67g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	NA	4.77% 1.8g	38g per day for Men 19-50 years
Protein	5.9% 3.3g	6.9% 3.86g	56g per day for Men 19-50 years

Vitamins

	Cooked Shoots Taro with Salt	Tomato Juice	Recommended Dietary Allowance
Vitamin A	1.5% 13.6μg	11.6% 104μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	14.4% 0.17mg	37.8% 0.45mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18.5% 0.24mg	27.2% 0.35mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	23% 3.67mg	19% 3.05mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.9% 0.34mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	39% 0.51mg	24.4% 0.32mg	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	3.4% 13.6μg	22.7% 91μg	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	95% 85.7mg	353% 318mg	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	9.68% 1.45mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	8.7% 10.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Shoots Taro with Salt	Tomato Juice	Recommended Dietary Allowance
Calcium	6.35% 63.5mg	4.54% 45.4mg	1000mg per day for Men 19-50 years
Copper	47.4% 0.43mg	21% 0.19mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.78% 31.3μg	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	23.2% 1.86mg	22% 1.77mg	8mg per day for Men 19-50 years
Magnesium	8.64% 36.3mg	12% 50mg	420mg per day for Men 19-50 years
Manganese	25.6% 0.59mg	13.4% 0.31mg	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% 118mg	12.3% 86mg	700mg per day for Men 19-50 years
Potassium	46% 1560mg	29% 984mg	3400mg per day for Men 19-50 years
Selenium	8.25% 4.54μg	4.12% 2.27μg	55μg per day for Men 19-50 years
Sodium	72% 1080mg	3.02% 45.4mg	1500mg per day for Men 19-50 years
Zinc	22.3% 2.45mg	4.54% 0.5mg	11mg per day for Men 19-50 years
Water	11.7% 432g	11.6% 427g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Shoots Taro with Salt VS Tomato Juice per 1 lb

Compare the macro and micronutrient content in 1 lb of Cooked Shoots Taro with Salt versus 1 lb of Tomato Juice to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Cooked Shoots Taro with Salt vs Tomato Juice:

• 1 pound of Cooked Shoots Taro with Salt has 1.2 times more Vitamin B3 and 1.6 times more Vitamin B6 than Tomato Juice.
• While 1 lb of Canned Tomato Juice no Salt contains 7.7 times more Vitamin A, 2.6 times more Vitamin B1, 1.5 times more Vitamin B2, 6.7 times more Vitamin B9 and 3.7 times more Vitamin C than Cooked Shoots Taro with Salt.
• 1 pound of Cooked Shoots Taro with Salt have insufficient amounts of Vitamin A and Vitamin B9
• Both Cooked Shoots Taro with Salt as well as Canned Tomato Juice no Salt have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Cooked Shoots Taro with Salt vs Tomato Juice:

• 1 pound of Cooked Shoots Taro with Salt has 2.2 times more Copper, 1.9 times more Manganese, 1.4 times more Phosphorus, 1.6 times more Potassium, 23.8 times more Sodium and 4.9 times more Zinc than Tomato Juice.
• While 1 lb of Canned Tomato Juice no Salt contains 1.4 times more Magnesium than Cooked Shoots Taro with Salt.
• Both Cooked Shoots Taro with Salt and Tomato Juice contain similar levels of Iron and Water per one pound.
• 1 pound of Cooked Shoots Taro with Salt lack sufficient amounts of Magnesium
• 1 pound of Tomato Juice lack sufficient amounts of Zinc
• Both Cooked Shoots Taro with Salt as well as Canned Tomato Juice no Salt lack sufficient amounts of Calcium and Selenium in one pound.

Comparison of macro-nutrients per 1 pound:

• Both Cooked Shoots Taro with Salt and Canned Tomato Juice no Salt have similar amounts of macro-nutrients per 1 lb
• Both Cooked Shoots Taro with Salt and Tomato Juice offer comparable quantities of Carbohydrate per one pound.
• Both Cooked Shoots Taro with Salt as well as Canned Tomato Juice no Salt provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein in one pound.