Comparing Nutrients in 5 ounces Cooked Tahitian Taro with Salt VS Tomato Juice

Macros Ratio

	Protein	Fat	Carbs
Cooked Tahitian Taro with Salt	33%	12%	55%
Tomato Juice	17%	13%	70%

Macro Nutrients

	Cooked Tahitian Taro with Salt	Tomato Juice	Recommended Dietary Allowance
Energy	2.15% 62.4kcal	0.83% 24kcal	2900kcal per day for Men 19-50 years
Fat	0.99% 0.96g	0.42% 0.41g	97g per day for Men 19-50 years
Saturated Fat	0.62% 0.2g	0.084% 0.027g	32g per day for Men 19-50 years
Omega 3	7.53% 0.12g	0.44% 0.007g	1.6g per day for Men 19-50 years
Omega 6	1.63% 0.28g	0.18% 0.031g	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	3.85% 5g	130g per day for Men 19-50 years
Sugars	NA	5.04% 3.66g	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	2.6% 1.9g	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	% 1.77g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	NA	1.5% 0.57g	38g per day for Men 19-50 years
Protein	10.5% 5.9g	2.15% 1.2g	56g per day for Men 19-50 years

Vitamins

	Cooked Tahitian Taro with Salt	Tomato Juice	Recommended Dietary Allowance
Vitamin A	14% 125μg	3.62% 32.6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.2% 0.062mg	12% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	21.6% 0.28mg	8.5% 0.11mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.25% 0.68mg	5.96% 0.95mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.57% 0.18mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12.8% 0.17mg	7.63% 0.099mg	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	7.1% 28.3μg	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	110% 99mg	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	3.02% 0.45mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	2.7% 3.26μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Tahitian Taro with Salt	Tomato Juice	Recommended Dietary Allowance
Calcium	21% 211mg	1.4% 14mg	1000mg per day for Men 19-50 years
Copper	12% 0.11mg	6.6% 0.06mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.24% 9.8μg	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	6.9% 0.55mg	8mg per day for Men 19-50 years
Magnesium	17.2% 72.3mg	3.7% 15.6mg	420mg per day for Men 19-50 years
Manganese	10.4% 0.24mg	4.2% 0.096mg	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	3.85% 27mg	700mg per day for Men 19-50 years
Potassium	26% 883mg	9.05% 308mg	3400mg per day for Men 19-50 years
Selenium	2.06% 1.13μg	1.3% 0.71μg	55μg per day for Men 19-50 years
Sodium	27.4% 411mg	0.94% 14mg	1500mg per day for Men 19-50 years
Zinc	1.3% 0.14mg	1.4% 0.16mg	11mg per day for Men 19-50 years
Water	3.3% 123g	3.6% 134g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Tahitian Taro with Salt VS Tomato Juice per 5 oz

Compare the macro and micronutrient content in 5 oz of Cooked Tahitian Taro with Salt versus 5 oz of Tomato Juice 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 Tomato Juice:

• 5 ounces of Cooked Tahitian Taro with Salt have 3.8 times more Vitamin A, 2.5 times more Vitamin B2 and 1.7 times more Vitamin B6 than Tomato Juice.
• While 5 oz of Canned Tomato Juice no Salt contain 2.3 times more Vitamin B1, 1.4 times more Vitamin B3, 2.9 times more Vitamin B9 and 1.8 times more Vitamin C 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 Canned Tomato Juice no Salt have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Cooked Tahitian Taro with Salt vs Tomato Juice:

• 5 ounces of Cooked Tahitian Taro with Salt have 14.9 times more Calcium, 1.8 times more Copper, 4 times more Iron, 4.6 times more Magnesium, 2.5 times more Manganese, 3.5 times more Phosphorus, 2.9 times more Potassium and 29 times more Sodium than Tomato Juice.
• Both Cooked Tahitian Taro with Salt and Tomato Juice contain similar levels of Water per five ounces.
• 5 ounces of Tomato Juice lack sufficient amounts of Calcium
• Both Cooked Tahitian Taro with Salt as well as Canned Tomato Juice no Salt 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 17 times more Omega 3, 1.9 times more Carbohydrate and 4.9 times more Protein than Tomato Juice.
• 5 ounces of Tomato Juice provide inadequate amounts of Omega 3 and Protein
• Both Cooked Tahitian Taro with Salt as well as Canned Tomato Juice no Salt provide inadequate amounts of Energy and Omega 6 in five ounces.