Comparing Nutrients in 500 calories Roasted Almonds VS Taro Leaves

Weight per 500 calories

• Roasted Almonds: 83.6g
• Taro Leaves: 1191g

Roasted Almonds have 14.2 times more energy per 100g than Taro Leaves. It has very high energy density when compared to other foods. Raw Taro Leaves having low energy density.

Discover which food has more nutrients per 500 calories - Roasted Almonds or Taro Leaves?

Macros Ratio

	Protein	Fat	Carbs
Roasted Almonds	13%	74%	13%
Taro Leaves	37%	12%	51%

Macro Nutrients

	Roasted Almonds	Taro Leaves	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	45.3% 44g	9.1% 8.8g	97g per day for Men 19-50 years
Saturated Fat	10.7% 3.42g	5.6% 1.8g	32g per day for Men 19-50 years
Omega 3	0.52% 0.008g	69% 1.1g	1.6g per day for Men 19-50 years
Omega 6	63.7% 11g	15% 2.55g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	13.5% 17.6g	61.4% 79.8g	130g per day for Men 19-50 years
Sugars	5.6% 4.06g	49.4% 36g	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	0.012% 0.008g	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	% 0.008g	NA	g per day for Men 19-50 years
Sucrose	% 3.97g	NA	g per day for Men 19-50 years
Fiber	24% 9.1g	116% 44g	38g per day for Men 19-50 years
Protein	31.3% 17.5g	106% 59.3g	56g per day for Men 19-50 years

Vitamins

	Roasted Almonds	Taro Leaves	Recommended Dietary Allowance
Vitamin A	0% 0μg	319% 2869μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.37% 0.064mg	207% 2.5mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	77% 1mg	418% 5.43mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	19% 3.04mg	113% 18mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.37% 0.27mg	20% 1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.75% 0.11mg	134% 1.74mg	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	11.5% 46μg	375% 1500μg	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	688% 619mg	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	133% 20mg	160% 24mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	1077% 1293μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Almonds	Taro Leaves	Recommended Dietary Allowance
Calcium	22.4% 224mg	127% 1274mg	1000mg per day for Men 19-50 years
Copper	102% 0.92mg	357% 3.2mg	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	39% 3.1mg	335% 26.8mg	8mg per day for Men 19-50 years
Magnesium	55.5% 233mg	128% 536mg	420mg per day for Men 19-50 years
Manganese	81% 1.87mg	370% 8.5mg	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	56.3% 394mg	102% 714mg	700mg per day for Men 19-50 years
Potassium	17.5% 596mg	227% 7714mg	3400mg per day for Men 19-50 years
Selenium	3.04% 1.67μg	19.5% 10.7μg	55μg per day for Men 19-50 years
Sodium	0.17% 2.5mg	2.4% 35.7mg	1500mg per day for Men 19-50 years
Zinc	25% 2.77mg	44.4% 4.9mg	11mg per day for Men 19-50 years
Water	0.054% 2g	27.6% 1020g	3700g per day for Men 19-50 years

Roasted Almonds VS Taro Leaves Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Roasted Almonds or Taro Leaves?

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

• 500 kcal of Raw Taro Leaves contain more Vitamin A, 38.6 times more Vitamin B1, 5.4 times more Vitamin B2, 5.9 times more Vitamin B3, 3.7 times more Vitamin B5, 15.3 times more Vitamin B6, 32.6 times more Vitamin B9, more Vitamin C and more Vitamin K than Dry Roasted Almonds.
• Both Roasted Almonds and Taro Leaves provide similar amounts of Vitamin E per 500 calories.
• 500 calories of Roasted Almonds have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B5, Vitamin B6, Vitamin C and Vitamin K
• Both Dry Roasted Almonds as well as Raw Taro Leaves have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

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

• 500 kcal of Raw Taro Leaves contain 5.7 times more Calcium, 3.5 times more Copper, 8.6 times more Iron, 2.3 times more Magnesium, 4.6 times more Manganese, 1.8 times more Phosphorus, 12.9 times more Potassium, 6.4 times more Selenium, 1.8 times more Zinc and 506.1 times more Water than Dry Roasted Almonds.
• 500 calories of Roasted Almonds lack sufficient amounts of Selenium

Comparison of macro-nutrients per 500 calories:

• 500 calories of Roasted Almonds have 5 times more Fat, 1.9 times more Saturated Fat and 4.2 times more Omega 6 than Taro Leaves.
• While 500 kcal of Raw Taro Leaves contain 132.4 times more Omega 3, 4.5 times more Carbohydrate, 8.8 times more Sugars, 4.8 times more Fiber and 3.4 times more Protein than Dry Roasted Almonds.
• Both Roasted Almonds and Taro Leaves offer comparable quantities of Energy per 500 calories.
• 500 calories of Roasted Almonds provide inadequate amounts of Omega 3