Comparing Nutrients in 1 pound Tomatoes VS Steamed Taro Leaves

Macros Ratio

	Protein	Fat	Carbs
Tomatoes	17%	9%	74%
Steamed Taro Leaves	35%	12%	53%

Macro Nutrients

	Tomatoes	Steamed Taro Leaves	Recommended Dietary Allowance
Energy	2.8% 81.6kcal	3.75% 109kcal	2900kcal per day for Men 19-50 years
Fat	0.94% 0.91g	1.9% 1.86g	97g per day for Men 19-50 years
Saturated Fat	0.4% 0.13g	1.18% 0.38g	32g per day for Men 19-50 years
Omega 3	0.85% 0.014g	14.5% 0.23g	1.6g per day for Men 19-50 years
Omega 6	2.13% 0.36g	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	13.6% 17.6g	14% 18.2g	130g per day for Men 19-50 years
Sugars	16.5% 12g	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	8.57% 6.2g	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	% 5.67g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	14.3% 5.44g	24% 9.07g	38g per day for Men 19-50 years
Protein	7.13% 4g	22% 12.3g	56g per day for Men 19-50 years

Vitamins

	Tomatoes	Steamed Taro Leaves	Recommended Dietary Allowance
Vitamin A	21% 191μg	107% 962μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	14% 0.17mg	52.5% 0.63mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.63% 0.086mg	133% 1.72mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	17% 2.7mg	36% 5.75mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.07% 0.4mg	4% 0.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	28% 0.36mg	25% 0.33mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	7.1% 2.13μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	17% 68μg	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	69% 62mg	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	16.3% 2.45mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	30% 36μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomatoes	Steamed Taro Leaves	Recommended Dietary Allowance
Calcium	4.54% 45.4mg	39% 390mg	1000mg per day for Men 19-50 years
Copper	29.7% 0.27mg	70.6% 0.64mg	0.9mg per day for Men 19-50 years
Fluoride	0.26% 10.4μg	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	15.3% 1.22mg	67% 5.35mg	8mg per day for Men 19-50 years
Magnesium	12% 50mg	21.6% 91mg	420mg per day for Men 19-50 years
Manganese	22.5% 0.52mg	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	15.6% 109mg	17.5% 122mg	700mg per day for Men 19-50 years
Potassium	31.6% 1075mg	61.4% 2087mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	7.42% 4.1μg	55μg per day for Men 19-50 years
Sodium	1.5% 22.7mg	0.6% 9.07mg	1500mg per day for Men 19-50 years
Zinc	7% 0.77mg	8.66% 0.95mg	11mg per day for Men 19-50 years
Water	11.6% 429g	11.3% 418g	3700g per day for Men 19-50 years

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

• Raw Ripe Red Tomatoes have 2 times more Vitamin B5 than Steamed Taro Leaves.
• While Steamed Taro Leaves contain 5 times more Vitamin A, 3.8 times more Vitamin B1, 20 times more Vitamin B2, 2.1 times more Vitamin B3, 3.2 times more Vitamin B9 and 2.6 times more Vitamin C than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes and Steamed Taro Leaves have similar amounts of Vitamin B6 per 1 lb.
• Both Raw 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 Tomatoes vs Steamed Taro Leaves:

• Steamed Taro Leaves contain 8.6 times more Calcium, 2.4 times more Copper, 4.4 times more Iron, 1.8 times more Magnesium, 3.3 times more Manganese, 1.9 times more Potassium and more Selenium than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes and Steamed Taro Leaves have similar amounts of Phosphorus, Zinc and Water per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Steamed Taro Leaves contain 17 times more Omega 3, 1.7 times more Fiber and 3.1 times more Protein than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes and Steamed Taro Leaves have similar amounts of Carbohydrate per 1 lb.
• Both Raw Ripe Red Tomatoes as well as Steamed Taro Leaves have insufficient amounts of Energy, Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 lb.