Comparing Nutrients in 500 calories Almonds VS Steamed Taro Leaves

Weight per 500 calories

• Almonds: 86.4g
• Steamed Taro Leaves: 2083g

Almonds have 24.1 times more energy per 100g than Steamed Taro Leaves. It has very high energy density when compared to other foods. Steamed Taro Leaves having very low energy density.

Which food has more nutrients per 500 calories - Almonds or Steamed Taro Leaves?

Macros Ratio

	Protein	Fat	Carbs
Almonds	14%	72%	14%
Steamed Taro Leaves	35%	12%	53%

Macro Nutrients

	Almonds	Steamed Taro Leaves	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	44.5% 43g	8.8% 8.54g	97g per day for Men 19-50 years
Saturated Fat	10.3% 3.3g	5.4% 1.73g	32g per day for Men 19-50 years
Omega 3	0.16% 0.003g	66.4% 1.06g	1.6g per day for Men 19-50 years
Omega 6	62.6% 10.6g	14.3% 2.44g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	14.3% 18.6g	64.4% 83.8g	130g per day for Men 19-50 years
Sugars	5.2% 3.76g	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	0.13% 0.095g	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	% 0.15g	NA	g per day for Men 19-50 years
Sucrose	% 3.4g	NA	g per day for Men 19-50 years
Fiber	28.4% 10.8g	110% 41.7g	38g per day for Men 19-50 years
Protein	32.6% 18.3g	101% 56.7g	56g per day for Men 19-50 years

Vitamins

	Almonds	Steamed Taro Leaves	Recommended Dietary Allowance
Vitamin A	0% 0μg	491% 4417μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	14.8% 0.18mg	241% 2.9mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	75.6% 0.98mg	609% 7.9mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	19.5% 3.12mg	165% 26.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.13% 0.41mg	18.3% 0.92mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.1% 0.12mg	115% 1.5mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	164% 49.2μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	9.5% 38μg	250% 1000μg	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	0% 0mg	822% 740mg	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	148% 22mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Almonds	Steamed Taro Leaves	Recommended Dietary Allowance
Calcium	23.2% 232mg	179% 1792mg	1000mg per day for Men 19-50 years
Copper	99% 0.89mg	324% 2.9mg	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	40% 3.2mg	307% 24.6mg	8mg per day for Men 19-50 years
Magnesium	55.5% 233mg	99% 417mg	420mg per day for Men 19-50 years
Manganese	82% 1.9mg	336% 7.73mg	2.3mg per day for Men 19-50 years
Molybdenum	87% 39μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	59.3% 415mg	80.4% 563mg	700mg per day for Men 19-50 years
Potassium	18.6% 633mg	282% 9583mg	3400mg per day for Men 19-50 years
Selenium	6.44% 3.54μg	34% 18.8μg	55μg per day for Men 19-50 years
Sodium	0.058% 0.86mg	2.78% 41.7mg	1500mg per day for Men 19-50 years
Zinc	24.5% 2.7mg	39.8% 4.38mg	11mg per day for Men 19-50 years
Water	0.1% 3.8g	52% 1920g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Almonds vs Steamed Taro Leaves:

• Steamed Taro Leaves contain more Vitamin A, 16.4 times more Vitamin B1, 8.1 times more Vitamin B2, 8.4 times more Vitamin B3, 2.3 times more Vitamin B5, 12.7 times more Vitamin B6, 26.3 times more Vitamin B9 and more Vitamin C than Almonds.
• Both Almonds as well as Steamed Taro Leaves have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Almonds vs Steamed Taro Leaves:

• Steamed Taro Leaves contain 7.7 times more Calcium, 3.3 times more Copper, 7.7 times more Iron, 1.8 times more Magnesium, 4.1 times more Manganese, 1.4 times more Phosphorus, 15.1 times more Potassium, 5.3 times more Selenium, 1.6 times more Zinc and 504.1 times more Water than Almonds.

Comparison of macro-nutrients per 500 calories:

• Almonds have 5 times more Fat, 1.9 times more Saturated Fat and 4.4 times more Omega 6 than Steamed Taro Leaves.
• While Steamed Taro Leaves contain 410.1 times more Omega 3, 4.5 times more Carbohydrate, 3.9 times more Fiber and 3.1 times more Protein than Almonds.
• Both Almonds and Steamed Taro Leaves have similar amounts of Energy per 500 kcal.
• Both Almonds as well as Steamed Taro Leaves have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.