Comparing Nutrients in 1 pound Cooked Ripe Red Tomatoes VS Steamed Taro Leaves

Macros Ratio

	Protein	Fat	Carbs
Cooked Ripe Red Tomatoes	18%	5%	77%
Steamed Taro Leaves	35%	12%	53%

Macro Nutrients

	Cooked Ripe Red Tomatoes	Steamed Taro Leaves	Recommended Dietary Allowance
Energy	2.8% 81.6kcal	3.75% 109kcal	2900kcal per day for Men 19-50 years
Fat	0.51% 0.5g	1.9% 1.86g	97g per day for Men 19-50 years
Saturated Fat	0.21% 0.068g	1.18% 0.38g	32g per day for Men 19-50 years
Omega 3	0.57% 0.009g	14.5% 0.23g	1.6g per day for Men 19-50 years
Omega 6	1.12% 0.19g	3.12% 0.53g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	14% 18g	14% 18.2g	130g per day for Men 19-50 years
Sugars	15.6% 11.3g	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	8.2% 5.94g	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	% 5.35g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	8.36% 3.18g	24% 9.07g	38g per day for Men 19-50 years
Protein	7.7% 4.3g	22% 12.3g	56g per day for Men 19-50 years

Vitamins

	Cooked Ripe Red Tomatoes	Steamed Taro Leaves	Recommended Dietary Allowance
Vitamin A	12% 109μg	107% 962μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13.6% 0.16mg	52.5% 0.63mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.68% 0.1mg	133% 1.72mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15% 2.4mg	36% 5.75mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11.7% 0.59mg	4% 0.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	27.6% 0.36mg	25% 0.33mg	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	14.7% 59μg	54.4% 218μg	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	115% 103mg	179% 161mg	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	17% 2.54mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	10.6% 12.7μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Ripe Red Tomatoes	Steamed Taro Leaves	Recommended Dietary Allowance
Calcium	5% 50mg	39% 390mg	1000mg per day for Men 19-50 years
Copper	37.8% 0.34mg	70.6% 0.64mg	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	38.6% 3.1mg	67% 5.35mg	8mg per day for Men 19-50 years
Magnesium	9.7% 41mg	21.6% 91mg	420mg per day for Men 19-50 years
Manganese	20.7% 0.48mg	73% 1.7mg	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	17.5% 122mg	700mg per day for Men 19-50 years
Potassium	29% 989mg	61.4% 2087mg	3400mg per day for Men 19-50 years
Selenium	4.12% 2.27μg	7.42% 4.1μg	55μg per day for Men 19-50 years
Sodium	3.33% 50mg	0.6% 9.07mg	1500mg per day for Men 19-50 years
Zinc	5.77% 0.64mg	8.66% 0.95mg	11mg per day for Men 19-50 years
Water	11.6% 428g	11.3% 418g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Cooked Ripe Red Tomatoes vs Steamed Taro Leaves:

• Cooked Ripe Red Tomatoes have 2.9 times more Vitamin B5 than Steamed Taro Leaves.
• While Steamed Taro Leaves contain 8.8 times more Vitamin A, 3.9 times more Vitamin B1, 17.3 times more Vitamin B2, 2.4 times more Vitamin B3, 3.7 times more Vitamin B9 and 1.6 times more Vitamin C than Cooked Ripe Red Tomatoes.
• Both Cooked Ripe Red Tomatoes and Steamed Taro Leaves have similar amounts of Vitamin B6 per 1 lb.
• Both Cooked Ripe Red Tomatoes as well as Steamed Taro Leaves have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Cooked Ripe Red Tomatoes vs Steamed Taro Leaves:

• Steamed Taro Leaves contain 7.8 times more Calcium, 1.9 times more Copper, 1.7 times more Iron, 2.2 times more Magnesium, 3.5 times more Manganese, 2.1 times more Potassium, 1.8 times more Selenium and 1.5 times more Zinc than Cooked Ripe Red Tomatoes.
• Both Cooked Ripe Red Tomatoes and Steamed Taro Leaves have similar amounts of Phosphorus and Water per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Steamed Taro Leaves contain 25.5 times more Omega 3, 2.9 times more Fiber and 2.9 times more Protein than Cooked Ripe Red Tomatoes.
• Both Cooked Ripe Red Tomatoes and Steamed Taro Leaves have similar amounts of Carbohydrate per 1 lb.
• Both Cooked Ripe Red Tomatoes as well as Steamed Taro Leaves have insufficient amounts of Energy, Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 lb.