Comparing Nutrients in 5 ounces Cooked Taro Shoots VS Green Tomatoes

Macros Ratio

	Protein	Fat	Carbs
Cooked Taro Shoots	18%	4%	78%
Green Tomatoes	18%	7%	75%

Macro Nutrients

	Cooked Taro Shoots	Green Tomatoes	Recommended Dietary Allowance
Energy	0.68% 20kcal	1.12% 32.6kcal	2900kcal per day for Men 19-50 years
Fat	0.12% 0.11g	0.29% 0.28g	97g per day for Men 19-50 years
Saturated Fat	0.071% 0.023g	0.12% 0.04g	32g per day for Men 19-50 years
Omega 3	0.89% 0.014g	0.27% 0.004g	1.6g per day for Men 19-50 years
Omega 6	0.19% 0.033g	0.65% 0.11g	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	5.56% 7.23g	130g per day for Men 19-50 years
Sugars	NA	7.82% 5.67g	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	4.1% 1.56g	38g per day for Men 19-50 years
Protein	1.85% 1.03g	3.04% 1.7g	56g per day for Men 19-50 years

Vitamins

	Cooked Taro Shoots	Green Tomatoes	Recommended Dietary Allowance
Vitamin A	0.47% 4.25μg	5.04% 45.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.5% 0.054mg	7.1% 0.085mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.78% 0.075mg	4.36% 0.057mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.18% 1.15mg	4.43% 0.71mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.15% 0.11mg	14% 0.71mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12.2% 0.16mg	8.83% 0.11mg	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	3.2% 12.8μg	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	37% 33mg	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	3.6% 0.54mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	12% 14.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Taro Shoots	Green Tomatoes	Recommended Dietary Allowance
Calcium	2% 20mg	1.84% 18.4mg	1000mg per day for Men 19-50 years
Copper	15% 0.13mg	14% 0.13mg	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	9.04% 0.72mg	8mg per day for Men 19-50 years
Magnesium	2.7% 11.3mg	3.37% 14mg	420mg per day for Men 19-50 years
Manganese	8% 0.18mg	6.16% 0.14mg	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	5.67% 39.7mg	700mg per day for Men 19-50 years
Potassium	14.3% 488mg	8.5% 289mg	3400mg per day for Men 19-50 years
Selenium	2.58% 1.4μg	1.03% 0.57μg	55μg per day for Men 19-50 years
Sodium	0.19% 2.83mg	1.23% 18.4mg	1500mg per day for Men 19-50 years
Zinc	6.96% 0.77mg	0.9% 0.099mg	11mg per day for Men 19-50 years
Water	3.65% 135g	3.56% 132g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Taro Shoots VS Green Tomatoes per 5 oz

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

Lets compare vitamin content per 5 ounces of Cooked Taro Shoots vs Green Tomatoes:

• 5 ounces of Cooked Taro Shoots have 1.3 times more Vitamin B2, 1.6 times more Vitamin B3 and 1.4 times more Vitamin B6 than Green Tomatoes.
• While 5 oz of Raw Green Tomatoes contain 10.7 times more Vitamin A, 1.6 times more Vitamin B1, 6.6 times more Vitamin B5 and 3 times more Vitamin B9 than Cooked Taro Shoots no Salt.
• Both Cooked Taro Shoots and Green Tomatoes provide similar amounts of Vitamin C per five ounces.
• 5 ounces of Cooked Taro Shoots have insufficient amounts of Vitamin A, Vitamin B5 and Vitamin B9
• Both Cooked Taro Shoots no Salt as well as Raw Green Tomatoes have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Cooked Taro Shoots vs Green Tomatoes:

• 5 ounces of Cooked Taro Shoots have 1.3 times more Manganese, 1.7 times more Potassium and 7.7 times more Zinc than Green Tomatoes.
• Both Cooked Taro Shoots and Green Tomatoes contain similar levels of Copper, Iron, Phosphorus and Water per five ounces.
• 5 ounces of Cooked Taro Shoots lack sufficient amounts of Magnesium
• 5 ounces of Green Tomatoes lack sufficient amounts of Zinc
• Both Cooked Taro Shoots no Salt as well as Raw Green Tomatoes lack sufficient amounts of Calcium and Selenium in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 oz of Raw Green Tomatoes contain 1.6 times more Carbohydrate and 1.6 times more Protein than Cooked Taro Shoots no Salt.
• 5 ounces of Cooked Taro Shoots provide inadequate amounts of Protein
• Both Cooked Taro Shoots no Salt as well as Raw Green Tomatoes provide inadequate amounts of Energy, Omega 3 and Omega 6 in five ounces.