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

Macros Ratio

	Protein	Fat	Carbs
Cooked Tahitian Taro with Salt	33%	12%	55%
Tomato Puree with Salt	15%	4%	81%

Macro Nutrients

	Cooked Tahitian Taro with Salt	Tomato Puree with Salt	Recommended Dietary Allowance
Energy	6.9% 200kcal	5.94% 172kcal	2900kcal per day for Men 19-50 years
Fat	3.18% 3.1g	0.98% 0.95g	97g per day for Men 19-50 years
Saturated Fat	1.97% 0.63g	0.41% 0.13g	32g per day for Men 19-50 years
Omega 3	24% 0.39g	1.13% 0.018g	1.6g per day for Men 19-50 years
Omega 6	5.23% 0.89g	2.2% 0.37g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	24% 31g	31.3% 40.7g	130g per day for Men 19-50 years
Sugars	NA	30.2% 22g	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	15% 10.8g	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	% 11g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	NA	22.7% 8.6g	38g per day for Men 19-50 years
Protein	33.7% 19g	13.4% 7.5g	56g per day for Men 19-50 years

Vitamins

	Cooked Tahitian Taro with Salt	Tomato Puree with Salt	Recommended Dietary Allowance
Vitamin A	44.4% 399μg	13% 118μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16.6% 0.2mg	9.45% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	69% 0.9mg	28% 0.36mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13.6% 2.18mg	41.6% 6.65mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11.4% 0.57mg	40% 2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	41% 0.53mg	44% 0.57mg	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	12.5% 50μg	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	53.4% 48mg	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	59.6% 8.94mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	13% 15.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Tahitian Taro with Salt	Tomato Puree with Salt	Recommended Dietary Allowance
Calcium	67.6% 676mg	8.16% 81.6mg	1000mg per day for Men 19-50 years
Copper	38.3% 0.34mg	145% 1.3mg	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	88.5% 7.08mg	101% 8.07mg	8mg per day for Men 19-50 years
Magnesium	55% 231mg	25% 104mg	420mg per day for Men 19-50 years
Manganese	33% 0.76mg	33.3% 0.77mg	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	26% 181mg	700mg per day for Men 19-50 years
Potassium	83% 2826mg	58.6% 1991mg	3400mg per day for Men 19-50 years
Selenium	6.6% 3.63μg	5.77% 3.18μg	55μg per day for Men 19-50 years
Sodium	87.7% 1315mg	61% 916mg	1500mg per day for Men 19-50 years
Zinc	4.12% 0.45mg	15% 1.63mg	11mg per day for Men 19-50 years
Water	10.6% 392g	10.8% 399g	3700g per day for Men 19-50 years

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

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

• 1 pound of Cooked Tahitian Taro with Salt has 3.4 times more Vitamin A, 1.8 times more Vitamin B1, 2.5 times more Vitamin B2 and 3.6 times more Vitamin C than Tomato Puree with Salt.
• While 1 lb of Canned Tomato Puree with Salt contains 3.1 times more Vitamin B3, 3.5 times more Vitamin B5 and 1.6 times more Vitamin B9 than Cooked Tahitian Taro with Salt.
• Both Cooked Tahitian Taro with Salt and Tomato Puree with Salt provide similar amounts of Vitamin B6 per one pound.
• 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 Puree with 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 Puree with Salt:

• 1 pound of Cooked Tahitian Taro with Salt has 8.3 times more Calcium, 2.2 times more Magnesium, 1.7 times more Phosphorus, 1.4 times more Potassium and 1.4 times more Sodium than Tomato Puree with Salt.
• While 1 lb of Canned Tomato Puree with Salt contains 3.8 times more Copper and 3.6 times more Zinc than Cooked Tahitian Taro with Salt.
• Both Cooked Tahitian Taro with Salt and Tomato Puree with Salt contain similar levels of Iron, Manganese and Water per one pound.
• 1 pound of Cooked Tahitian Taro with Salt lack sufficient amounts of Zinc
• 1 pound of Tomato Puree with Salt lack sufficient amounts of Calcium
• Both Cooked Tahitian Taro with Salt as well as Canned Tomato Puree with Salt lack sufficient amounts of Selenium in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Cooked Tahitian Taro with Salt has 21.3 times more Omega 3 and 2.5 times more Protein than Tomato Puree with Salt.
• While 1 lb of Canned Tomato Puree with Salt contains 1.3 times more Carbohydrate than Cooked Tahitian Taro with Salt.
• 1 pound of Tomato Puree with Salt provide inadequate amounts of Omega 3
• Both Cooked Tahitian Taro with Salt as well as Canned Tomato Puree with Salt provide inadequate amounts of Energy and Omega 6 in one pound.