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

Macros Ratio

	Protein	Fat	Carbs
Cooked Tahitian Taro with Salt	33%	12%	55%
Tomato Juice	17%	13%	70%

Macro Nutrients

	Cooked Tahitian Taro with Salt	Tomato Juice	Recommended Dietary Allowance
Energy	6.9% 200kcal	2.66% 77kcal	2900kcal per day for Men 19-50 years
Fat	3.18% 3.1g	1.36% 1.3g	97g per day for Men 19-50 years
Saturated Fat	1.97% 0.63g	0.27% 0.086g	32g per day for Men 19-50 years
Omega 3	24% 0.39g	1.4% 0.023g	1.6g per day for Men 19-50 years
Omega 6	5.23% 0.89g	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	24% 31g	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	33.7% 19g	6.9% 3.86g	56g per day for Men 19-50 years

Vitamins

	Cooked Tahitian Taro with Salt	Tomato Juice	Recommended Dietary Allowance
Vitamin A	44.4% 399μg	11.6% 104μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16.6% 0.2mg	37.8% 0.45mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	69% 0.9mg	27.2% 0.35mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13.6% 2.18mg	19% 3.05mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11.4% 0.57mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	41% 0.53mg	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	7.94% 31.8μg	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	192% 172mg	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 Tahitian Taro with Salt	Tomato Juice	Recommended Dietary Allowance
Calcium	67.6% 676mg	4.54% 45.4mg	1000mg per day for Men 19-50 years
Copper	38.3% 0.34mg	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	88.5% 7.08mg	22% 1.77mg	8mg per day for Men 19-50 years
Magnesium	55% 231mg	12% 50mg	420mg per day for Men 19-50 years
Manganese	33% 0.76mg	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	43.4% 304mg	12.3% 86mg	700mg per day for Men 19-50 years
Potassium	83% 2826mg	29% 984mg	3400mg per day for Men 19-50 years
Selenium	6.6% 3.63μg	4.12% 2.27μg	55μg per day for Men 19-50 years
Sodium	87.7% 1315mg	3.02% 45.4mg	1500mg per day for Men 19-50 years
Zinc	4.12% 0.45mg	4.54% 0.5mg	11mg per day for Men 19-50 years
Water	10.6% 392g	11.6% 427g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 1 lb of Cooked Tahitian 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 Tahitian Taro with Salt vs Tomato Juice:

• 1 pound of Cooked Tahitian Taro with Salt has 3.8 times more Vitamin A, 2.5 times more Vitamin B2 and 1.7 times more Vitamin B6 than Tomato Juice.
• While 1 lb of Canned Tomato Juice no Salt contains 2.3 times more Vitamin B1, 1.4 times more Vitamin B3, 2.9 times more Vitamin B9 and 1.8 times more Vitamin C than Cooked Tahitian Taro with Salt.
• 1 pound of Cooked Tahitian Taro with Salt have insufficient amounts of Vitamin B9
• Both Cooked Tahitian 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 Tahitian Taro with Salt vs Tomato Juice:

• 1 pound of Cooked Tahitian Taro with Salt has 14.9 times more Calcium, 1.8 times more Copper, 4 times more Iron, 4.6 times more Magnesium, 2.5 times more Manganese, 3.5 times more Phosphorus, 2.9 times more Potassium and 29 times more Sodium than Tomato Juice.
• Both Cooked Tahitian Taro with Salt and Tomato Juice contain similar levels of Water per one pound.
• 1 pound of Tomato Juice lack sufficient amounts of Calcium
• Both Cooked Tahitian Taro with Salt as well as Canned Tomato Juice no Salt lack sufficient amounts of Selenium and Zinc in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Cooked Tahitian Taro with Salt has 17 times more Omega 3, 1.9 times more Carbohydrate and 4.9 times more Protein than Tomato Juice.
• 1 pound of Tomato Juice provide inadequate amounts of Omega 3 and Protein
• Both Cooked Tahitian Taro with Salt as well as Canned Tomato Juice no Salt provide inadequate amounts of Energy and Omega 6 in one pound.