Comparing Nutrients in 5 ounces Cooked Tahitian Taro with Salt VS Boiled Carrots

Macros Ratio

	Protein	Fat	Carbs
Cooked Tahitian Taro with Salt	33%	12%	55%
Boiled Carrots	8%	4%	88%

Macro Nutrients

	Cooked Tahitian Taro with Salt	Boiled Carrots	Recommended Dietary Allowance
Energy	2.15% 62.4kcal	1.7% 49.6kcal	2900kcal per day for Men 19-50 years
Fat	0.99% 0.96g	0.26% 0.26g	97g per day for Men 19-50 years
Saturated Fat	0.62% 0.2g	0.13% 0.043g	32g per day for Men 19-50 years
Omega 3	7.53% 0.12g	0.089% 0.001g	1.6g per day for Men 19-50 years
Omega 6	1.63% 0.28g	0.73% 0.12g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	7.47% 9.7g	8.96% 11.7g	130g per day for Men 19-50 years
Sugars	NA	6.75% 4.9g	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	0.7% 0.51g	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	% 0.57g	g per day for Men 19-50 years
Sucrose	NA	% 3.83g	g per day for Men 19-50 years
Fiber	NA	11% 4.25g	38g per day for Men 19-50 years
Protein	10.5% 5.9g	1.92% 1.08g	56g per day for Men 19-50 years

Vitamins

	Cooked Tahitian Taro with Salt	Boiled Carrots	Recommended Dietary Allowance
Vitamin A	14% 125μg	134% 1208μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.2% 0.062mg	7.8% 0.094mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	21.6% 0.28mg	4.8% 0.062mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.25% 0.68mg	5.7% 0.91mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.57% 0.18mg	6.58% 0.33mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12.8% 0.17mg	16.7% 0.22mg	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	2.5% 9.92μg	4.96% 20μg	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	60% 54mg	5.67% 5.1mg	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	9.73% 1.46mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	16% 19.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Tahitian Taro with Salt	Boiled Carrots	Recommended Dietary Allowance
Calcium	21% 211mg	4.25% 42.5mg	1000mg per day for Men 19-50 years
Copper	12% 0.11mg	2.68% 0.024mg	0.9mg per day for Men 19-50 years
Fluoride	NA	1.7% 67.3μg	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	27.6% 2.2mg	6.02% 0.48mg	8mg per day for Men 19-50 years
Magnesium	17.2% 72.3mg	3.37% 14mg	420mg per day for Men 19-50 years
Manganese	10.4% 0.24mg	9.55% 0.22mg	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	13.6% 95mg	6.07% 42.5mg	700mg per day for Men 19-50 years
Potassium	26% 883mg	9.8% 333mg	3400mg per day for Men 19-50 years
Selenium	2.06% 1.13μg	1.8% 0.99μg	55μg per day for Men 19-50 years
Sodium	27.4% 411mg	5.5% 82.2mg	1500mg per day for Men 19-50 years
Zinc	1.3% 0.14mg	2.58% 0.28mg	11mg per day for Men 19-50 years
Water	3.3% 123g	3.45% 128g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Tahitian Taro with Salt VS Boiled Carrots per 5 oz

Compare the macro and micronutrient content in 5 oz of Cooked Tahitian Taro with Salt versus 5 oz of Boiled Carrots to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Cooked Tahitian Taro with Salt vs Boiled Carrots:

• 5 ounces of Cooked Tahitian Taro with Salt have 4.5 times more Vitamin B2 and 10.6 times more Vitamin C than Boiled Carrots.
• While 5 oz of Boiled and Drained Carrots contain 9.7 times more Vitamin A, 1.5 times more Vitamin B1, 1.3 times more Vitamin B3, 1.8 times more Vitamin B5, 1.3 times more Vitamin B6 and 2 times more Vitamin B9 than Cooked Tahitian Taro with Salt.
• 5 ounces of Cooked Tahitian Taro with Salt have insufficient amounts of Vitamin B9
• Both Cooked Tahitian Taro with Salt as well as Boiled and Drained Carrots have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Cooked Tahitian Taro with Salt vs Boiled Carrots:

• 5 ounces of Cooked Tahitian Taro with Salt have 5 times more Calcium, 4.5 times more Copper, 4.6 times more Iron, 5.1 times more Magnesium, 2.2 times more Phosphorus, 2.7 times more Potassium and 5 times more Sodium than Boiled Carrots.
• Both Cooked Tahitian Taro with Salt and Boiled Carrots contain similar levels of Manganese and Water per five ounces.
• 5 ounces of Boiled Carrots lack sufficient amounts of Copper
• Both Cooked Tahitian Taro with Salt as well as Boiled and Drained Carrots lack sufficient amounts of Selenium and Zinc in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Cooked Tahitian Taro with Salt have 85 times more Omega 3 and 5.5 times more Protein than Boiled Carrots.
• Both Cooked Tahitian Taro with Salt and Boiled Carrots offer comparable quantities of Carbohydrate per five ounces.
• 5 ounces of Boiled Carrots provide inadequate amounts of Omega 3 and Protein
• Both Cooked Tahitian Taro with Salt as well as Boiled and Drained Carrots provide inadequate amounts of Energy and Omega 6 in five ounces.