Comparing Nutrients in 500 calories Taro Leaves VS Blanched Almonds

Weight per 500 calories

• Taro Leaves: 1191g
• Blanched Almonds: 84.7g

Blanched Almonds have 14 times more energy per unit of mass than Raw Taro Leaves, which is very high in comparison to other foods. Taro Leaves having low energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Taro Leaves	37%	12%	51%
Blanched Almonds	14%	75%	11%

Macro Nutrients

	Taro Leaves	Blanched Almonds	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	9.1% 8.8g	46% 44.5g	97g per day for Men 19-50 years
Saturated Fat	5.6% 1.8g	10.5% 3.35g	32g per day for Men 19-50 years
Omega 3	69% 1.1g	0.21% 0.003g	1.6g per day for Men 19-50 years
Omega 6	15% 2.55g	61.6% 10.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	61.4% 79.8g	12% 16g	130g per day for Men 19-50 years
Sugars	49.4% 36g	5.4% 3.92g	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	0% 0g	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	% 0.025g	g per day for Men 19-50 years
Sucrose	NA	% 3.78g	g per day for Men 19-50 years
Fiber	116% 44g	22% 8.4g	38g per day for Men 19-50 years
Protein	106% 59.3g	32.4% 18g	56g per day for Men 19-50 years

Vitamins

	Taro Leaves	Blanched Almonds	Recommended Dietary Allowance
Vitamin A	319% 2869μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	207% 2.5mg	13.5% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	418% 5.43mg	46.3% 0.6mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	113% 18mg	18.5% 2.97mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20% 1mg	5.32% 0.27mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	134% 1.74mg	7.5% 0.097mg	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	375% 1500μg	10.4% 41.5μg	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	688% 619mg	0% 0mg	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	160% 24mg	134% 20mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1077% 1293μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Taro Leaves	Blanched Almonds	Recommended Dietary Allowance
Calcium	127% 1274mg	20% 200mg	1000mg per day for Men 19-50 years
Copper	357% 3.2mg	97% 0.87mg	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	335% 26.8mg	34.7% 2.78mg	8mg per day for Men 19-50 years
Magnesium	128% 536mg	54% 227mg	420mg per day for Men 19-50 years
Manganese	370% 8.5mg	67.6% 1.56mg	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	102% 714mg	58.2% 408mg	700mg per day for Men 19-50 years
Potassium	227% 7714mg	16.4% 558mg	3400mg per day for Men 19-50 years
Selenium	19.5% 10.7μg	4.93% 2.7μg	55μg per day for Men 19-50 years
Sodium	2.4% 35.7mg	1.07% 16mg	1500mg per day for Men 19-50 years
Zinc	44.4% 4.9mg	23% 2.5mg	11mg per day for Men 19-50 years
Water	27.6% 1020g	0.1% 3.82g	3700g per day for Men 19-50 years

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

• Raw Taro Leaves have more Vitamin A, 15.4 times more Vitamin B1, 9 times more Vitamin B2, 6.1 times more Vitamin B3, 3.8 times more Vitamin B5, 17.8 times more Vitamin B6, 36.1 times more Vitamin B9, more Vitamin C and more Vitamin K than Blanched Almonds.
• Both Raw Taro Leaves and Blanched Almonds have similar amounts of Vitamin E per 500 kcal.
• Both Raw Taro Leaves as well as Blanched Almonds have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

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

• Raw Taro Leaves have 6.4 times more Calcium, 3.7 times more Copper, 9.6 times more Iron, 2.4 times more Magnesium, 5.5 times more Manganese, 1.8 times more Phosphorus, 13.8 times more Potassium, 4 times more Selenium, 1.9 times more Zinc and 266.8 times more Water than Blanched Almonds.

Comparison of macro-nutrients per 500 calories:

• Raw Taro Leaves have 326.6 times more Omega 3, 5 times more Carbohydrate, 9.1 times more Sugars, 5.3 times more Fiber and 3.3 times more Protein than Blanched Almonds.
• While Blanched Almonds contain 5.1 times more Fat, 1.9 times more Saturated Fat and 4.1 times more Omega 6 than Raw Taro Leaves.
• Both Raw Taro Leaves and Blanched Almonds have similar amounts of Energy per 500 kcal.
• Both Raw Taro Leaves as well as Blanched Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.