Comparing Nutrients in 1 pound Canned Tomatoes with Green Chilies VS Taro

Macros Ratio

	Protein	Fat	Carbs
Canned Tomatoes with Green Chilies	15%	4%	81%
Taro	5%	2%	93%

Macro Nutrients

	Canned Tomatoes with Green Chilies	Taro	Recommended Dietary Allowance
Energy	2.35% 68kcal	17.5% 508kcal	2900kcal per day for Men 19-50 years
Fat	0.37% 0.36g	0.94% 0.91g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.05g	0.58% 0.19g	32g per day for Men 19-50 years
Omega 3	0.28% 0.005g	7.1% 0.11g	1.6g per day for Men 19-50 years
Omega 6	0.77% 0.13g	1.55% 0.26g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	12.6% 16.4g	92% 120g	130g per day for Men 19-50 years
Sugars	NA	2.5% 1.8g	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	NA	49% 18.6g	38g per day for Men 19-50 years
Protein	5.6% 3.13g	12% 6.8g	56g per day for Men 19-50 years

Vitamins

	Canned Tomatoes with Green Chilies	Taro	Recommended Dietary Allowance
Vitamin A	10% 91μg	2% 18μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13% 0.15mg	36% 0.43mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.63% 0.086mg	8.72% 0.11mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18% 2.9mg	17% 2.72mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13.4% 0.67mg	27.5% 1.37mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	36% 0.47mg	99% 1.3mg	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	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	31.2% 28mg	22.7% 20.4mg	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	72% 10.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	3.78% 4.54μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Tomatoes with Green Chilies	Taro	Recommended Dietary Allowance
Calcium	9.07% 91mg	19.5% 195mg	1000mg per day for Men 19-50 years
Copper	45.4% 0.41mg	86.7% 0.78mg	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	14.7% 1.18mg	31% 2.5mg	8mg per day for Men 19-50 years
Magnesium	12% 50mg	35.6% 150mg	420mg per day for Men 19-50 years
Manganese	26% 0.6mg	75.5% 1.74mg	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	9.07% 63.5mg	54.4% 381mg	700mg per day for Men 19-50 years
Potassium	14.3% 485mg	79% 2681mg	3400mg per day for Men 19-50 years
Selenium	3.3% 1.8μg	5.77% 3.18μg	55μg per day for Men 19-50 years
Sodium	121% 1819mg	3.33% 50mg	1500mg per day for Men 19-50 years
Zinc	5.36% 0.59mg	9.5% 1.04mg	11mg per day for Men 19-50 years
Water	11.6% 427g	8.66% 320g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Tomatoes with Green Chilies VS Taro per 1 lb

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

Lets compare vitamin content per 1 pound of Canned Tomatoes with Green Chilies vs Taro:

• 1 pound of Canned Tomatoes with Green Chilies has 5 times more Vitamin A and 1.4 times more Vitamin C than Taro.
• While 1 lb of Raw Taro contains 2.8 times more Vitamin B1, 2 times more Vitamin B5, 2.7 times more Vitamin B6 and 2.4 times more Vitamin B9 than Canned Red Ripe Tomatoes with Green Chilies.
• Both Canned Tomatoes with Green Chilies and Taro provide similar amounts of Vitamin B3 per one pound.
• 1 pound of Taro have insufficient amounts of Vitamin A
• Both Canned Red Ripe Tomatoes with Green Chilies as well as Raw Taro have insufficient amounts of Vitamin B2, Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Canned Tomatoes with Green Chilies vs Taro:

• 1 pound of Canned Tomatoes with Green Chilies has 36.5 times more Sodium and 1.3 times more Water than Taro.
• While 1 lb of Raw Taro contains 2.2 times more Calcium, 1.9 times more Copper, 2.1 times more Iron, 3 times more Magnesium, 2.9 times more Manganese, 6 times more Phosphorus, 5.5 times more Potassium and 1.8 times more Zinc than Canned Red Ripe Tomatoes with Green Chilies.
• 1 pound of Canned Tomatoes with Green Chilies lack sufficient amounts of Zinc
• Both Canned Red Ripe Tomatoes with Green Chilies as well as Raw Taro lack sufficient amounts of Selenium in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 lb of Raw Taro contains 7.5 times more Energy, 7.3 times more Carbohydrate and 2.2 times more Protein than Canned Red Ripe Tomatoes with Green Chilies.
• 1 pound of Canned Tomatoes with Green Chilies provide inadequate amounts of Energy and Protein
• Both Canned Red Ripe Tomatoes with Green Chilies as well as Raw Taro provide inadequate amounts of Omega 3 and Omega 6 in one pound.