Comparing Nutrients in 5 ounces Cooked Taro Shoots VS Almond paste

Macros Ratio

	Protein	Fat	Carbs
Cooked Taro Shoots	18%	4%	78%
Almond paste	8%	52%	40%

Macro Nutrients

	Cooked Taro Shoots	Almond paste	Recommended Dietary Allowance
Energy	0.68% 20kcal	22.4% 649kcal	2900kcal per day for Men 19-50 years
Fat	0.12% 0.11g	40.5% 39.3g	97g per day for Men 19-50 years
Saturated Fat	0.071% 0.023g	11.6% 3.73g	32g per day for Men 19-50 years
Omega 3	0.89% 0.014g	17.6% 0.28g	1.6g per day for Men 19-50 years
Omega 6	0.19% 0.033g	46.5% 7.9g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	3.5% 4.54g	52% 67.8g	130g per day for Men 19-50 years
Sugars	NA	71% 51.4g	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	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	NA	18% 6.8g	38g per day for Men 19-50 years
Protein	1.85% 1.03g	22.8% 12.8g	56g per day for Men 19-50 years

Vitamins

	Cooked Taro Shoots	Almond paste	Recommended Dietary Allowance
Vitamin A	0.47% 4.25μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.5% 0.054mg	9.7% 0.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.78% 0.075mg	45% 0.59mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.18% 1.15mg	12.6% 2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.15% 0.11mg	3.2% 0.16mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12.2% 0.16mg	3.93% 0.051mg	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	1.06% 4.25μg	26% 103μg	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	29.8% 26.8mg	0.16% 0.14mg	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	NA	128% 19mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Taro Shoots	Almond paste	Recommended Dietary Allowance
Calcium	2% 20mg	24.4% 244mg	1000mg per day for Men 19-50 years
Copper	15% 0.13mg	71.5% 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	7.26% 0.58mg	28.3% 2.27mg	8mg per day for Men 19-50 years
Magnesium	2.7% 11.3mg	44% 184mg	420mg per day for Men 19-50 years
Manganese	8% 0.18mg	52.8% 1.2mg	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	5.26% 37mg	52.2% 366mg	700mg per day for Men 19-50 years
Potassium	14.3% 488mg	13% 445mg	3400mg per day for Men 19-50 years
Selenium	2.58% 1.4μg	11% 5.95μg	55μg per day for Men 19-50 years
Sodium	0.19% 2.83mg	0.85% 12.8mg	1500mg per day for Men 19-50 years
Zinc	6.96% 0.77mg	19% 2.1mg	11mg per day for Men 19-50 years
Water	3.65% 135g	0.54% 20g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Taro Shoots VS Almond paste per 5 oz

Compare the macro and micronutrient content in 5 oz of Cooked Taro Shoots versus 5 oz of Almond paste to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Cooked Taro Shoots vs Almond paste:

• 5 ounces of Cooked Taro Shoots have 3.1 times more Vitamin B6 and 189 times more Vitamin C than Almond paste.
• While 5 oz of Almond paste contain 2.2 times more Vitamin B1, 7.8 times more Vitamin B2, 1.8 times more Vitamin B3, 1.5 times more Vitamin B5 and 24.3 times more Vitamin B9 than Cooked Taro Shoots no Salt.
• 5 ounces of Cooked Taro Shoots have insufficient amounts of Vitamin B5 and Vitamin B9
• 5 ounces of Almond paste have insufficient amounts of Vitamin C
• Both Cooked Taro Shoots no Salt as well as Almond paste have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Cooked Taro Shoots vs Almond paste:

• 5 ounces of Cooked Taro Shoots have 6.8 times more Water than Almond paste.
• While 5 oz of Almond paste contain 12.3 times more Calcium, 4.8 times more Copper, 3.9 times more Iron, 16.3 times more Magnesium, 6.6 times more Manganese, 9.9 times more Phosphorus, 4.2 times more Selenium and 2.7 times more Zinc than Cooked Taro Shoots no Salt.
• Both Cooked Taro Shoots and Almond paste contain similar levels of Potassium per five ounces.
• 5 ounces of Cooked Taro Shoots lack sufficient amounts of Calcium, Magnesium and Selenium

Comparison of macro-nutrients per 5 ounces:

• 5 oz of Almond paste contain 32.7 times more Energy, 346.8 times more Fat, 164.3 times more Saturated Fat, 19.9 times more Omega 3, 242.4 times more Omega 6, 14.9 times more Carbohydrate and 12.3 times more Protein than Cooked Taro Shoots no Salt.
• 5 ounces of Cooked Taro Shoots provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein