Comparing Nutrients in 1 pound Green Tomatoes VS Cooked Tahitian Taro

Macros Ratio

	Protein	Fat	Carbs
Green Tomatoes	18%	7%	75%
Cooked Tahitian Taro	33%	12%	55%

Macro Nutrients

	Green Tomatoes	Cooked Tahitian Taro	Recommended Dietary Allowance
Energy	3.6% 104kcal	6.9% 200kcal	2900kcal per day for Men 19-50 years
Fat	0.94% 0.91g	3.18% 3.1g	97g per day for Men 19-50 years
Saturated Fat	0.4% 0.13g	1.97% 0.63g	32g per day for Men 19-50 years
Omega 3	0.85% 0.014g	24% 0.39g	1.6g per day for Men 19-50 years
Omega 6	2.1% 0.35g	5.23% 0.89g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	17.8% 23g	24% 31g	130g per day for Men 19-50 years
Sugars	25% 18g	NA	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	NA	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	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	13% 5g	NA	38g per day for Men 19-50 years
Protein	9.7% 5.44g	33.7% 19g	56g per day for Men 19-50 years

Vitamins

	Green Tomatoes	Cooked Tahitian Taro	Recommended Dietary Allowance
Vitamin A	16% 145μg	44.4% 399μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	22.7% 0.27mg	16.6% 0.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14% 0.18mg	69% 0.9mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14% 2.27mg	13.6% 2.18mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	45.4% 2.27mg	11.4% 0.57mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	28.3% 0.37mg	41% 0.53mg	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	10.2% 41μg	7.94% 31.8μg	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	118% 106mg	192% 172mg	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	11.5% 1.72mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	38% 46μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Green Tomatoes	Cooked Tahitian Taro	Recommended Dietary Allowance
Calcium	5.9% 59mg	67.6% 676mg	1000mg per day for Men 19-50 years
Copper	45.4% 0.41mg	38.3% 0.34mg	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	29% 2.3mg	88.5% 7.08mg	8mg per day for Men 19-50 years
Magnesium	10.8% 45.4mg	55% 231mg	420mg per day for Men 19-50 years
Manganese	19.7% 0.45mg	33% 0.76mg	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	18% 127mg	43.4% 304mg	700mg per day for Men 19-50 years
Potassium	27.2% 925mg	83% 2826mg	3400mg per day for Men 19-50 years
Selenium	3.3% 1.8μg	6.6% 3.63μg	55μg per day for Men 19-50 years
Sodium	3.93% 59mg	16.3% 245mg	1500mg per day for Men 19-50 years
Zinc	2.9% 0.32mg	4.12% 0.45mg	11mg per day for Men 19-50 years
Water	11.4% 422g	10.6% 392g	3700g per day for Men 19-50 years

Nutrient Comparison: Green Tomatoes VS Cooked Tahitian Taro per 1 lb

Compare the macro and micronutrient content in 1 lb of Green Tomatoes versus 1 lb of Cooked Tahitian Taro to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Green Tomatoes vs Cooked Tahitian Taro:

• 1 pound of Green Tomatoes has 1.4 times more Vitamin B1, 4 times more Vitamin B5 and 1.3 times more Vitamin B9 than Cooked Tahitian Taro.
• While 1 lb of Cooked Tahitian Taro no Salt contains 2.8 times more Vitamin A, 5 times more Vitamin B2, 1.4 times more Vitamin B6 and 1.6 times more Vitamin C than Raw Green Tomatoes.
• Both Green Tomatoes and Cooked Tahitian Taro provide similar amounts of Vitamin B3 per one pound.
• 1 pound of Cooked Tahitian Taro have insufficient amounts of Vitamin B9
• Both Raw Green Tomatoes as well as Cooked Tahitian Taro no Salt have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Green Tomatoes vs Cooked Tahitian Taro:

• 1 lb of Cooked Tahitian Taro no Salt contains 11.5 times more Calcium, 3.1 times more Iron, 5.1 times more Magnesium, 1.7 times more Manganese, 2.4 times more Phosphorus, 3.1 times more Potassium and 4.2 times more Sodium than Raw Green Tomatoes.
• Both Green Tomatoes and Cooked Tahitian Taro contain similar levels of Copper and Water per one pound.
• 1 pound of Green Tomatoes lack sufficient amounts of Calcium
• Both Raw Green Tomatoes as well as Cooked Tahitian Taro no Salt lack sufficient amounts of Selenium and Zinc in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 lb of Cooked Tahitian Taro no Salt contains 28.3 times more Omega 3, 1.3 times more Carbohydrate and 3.5 times more Protein than Raw Green Tomatoes.
• 1 pound of Green Tomatoes provide inadequate amounts of Omega 3
• Both Raw Green Tomatoes as well as Cooked Tahitian Taro no Salt provide inadequate amounts of Energy and Omega 6 in one pound.