Comparing Nutrients in 5 ounces Cooked Tahitian Taro with Salt VS Cooked Frozen Turnips with Salt

Macros Ratio

	Protein	Fat	Carbs
Cooked Tahitian Taro with Salt	33%	12%	55%
Cooked Frozen Turnips with Salt	26%	9%	65%

Macro Nutrients

	Cooked Tahitian Taro with Salt	Cooked Frozen Turnips with Salt	Recommended Dietary Allowance
Energy	2.15% 62.4kcal	1.03% 29.8kcal	2900kcal per day for Men 19-50 years
Fat	0.99% 0.96g	0.35% 0.34g	97g per day for Men 19-50 years
Saturated Fat	0.62% 0.2g	0.11% 0.035g	32g per day for Men 19-50 years
Omega 3	7.53% 0.12g	8.33% 0.13g	1.6g per day for Men 19-50 years
Omega 6	1.63% 0.28g	0.23% 0.04g	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	4.07% 5.3g	130g per day for Men 19-50 years
Sugars	NA	3.4% 2.45g	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	7.46% 2.83g	38g per day for Men 19-50 years
Protein	10.5% 5.9g	3.87% 2.17g	56g per day for Men 19-50 years

Vitamins

	Cooked Tahitian Taro with Salt	Cooked Frozen Turnips with Salt	Recommended Dietary Allowance
Vitamin A	14% 125μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.2% 0.062mg	4.13% 0.05mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	21.6% 0.28mg	3.05% 0.04mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.25% 0.68mg	4.96% 0.79mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.57% 0.18mg	4% 0.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12.8% 0.17mg	7.3% 0.095mg	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	2.83% 11.3μg	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	6.14% 5.53mg	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	0.19% 0.028mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0.12% 0.14μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Tahitian Taro with Salt	Cooked Frozen Turnips with Salt	Recommended Dietary Allowance
Calcium	21% 211mg	4.54% 45.4mg	1000mg per day for Men 19-50 years
Copper	12% 0.11mg	9.92% 0.089mg	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	27.6% 2.2mg	17.4% 1.4mg	8mg per day for Men 19-50 years
Magnesium	17.2% 72.3mg	4.72% 20mg	420mg per day for Men 19-50 years
Manganese	10.4% 0.24mg	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	13.6% 95mg	5.26% 37mg	700mg per day for Men 19-50 years
Potassium	26% 883mg	7.6% 258mg	3400mg per day for Men 19-50 years
Selenium	2.06% 1.13μg	1.55% 0.85μg	55μg per day for Men 19-50 years
Sodium	27.4% 411mg	25.7% 386mg	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	3.6% 133g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Tahitian Taro with Salt VS Cooked Frozen Turnips with Salt per 5 oz

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

• 5 ounces of Cooked Tahitian Taro with Salt have more Vitamin A, 1.3 times more Vitamin B1, 7.1 times more Vitamin B2, 1.7 times more Vitamin B6 and 9.7 times more Vitamin C than Cooked Frozen Turnips with Salt.
• Both Cooked Tahitian Taro with Salt and Cooked Frozen Turnips with Salt provide similar amounts of Vitamin B3 and Vitamin B5 per five ounces.
• 5 ounces of Cooked Tahitian Taro with Salt have insufficient amounts of Vitamin B9
• 5 ounces of Cooked Frozen Turnips with Salt have insufficient amounts of Vitamin A
• Both Cooked Tahitian Taro with Salt as well as Boiled Frozen Turnips, drained with 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 Cooked Frozen Turnips with Salt:

• 5 ounces of Cooked Tahitian Taro with Salt have 4.7 times more Calcium, 1.2 times more Copper, 1.6 times more Iron, 3.6 times more Magnesium, 1.7 times more Manganese, 2.6 times more Phosphorus and 3.4 times more Potassium than Cooked Frozen Turnips with Salt.
• Both Cooked Tahitian Taro with Salt and Cooked Frozen Turnips with Salt contain similar levels of Sodium and Water per five ounces.
• Both Cooked Tahitian Taro with Salt as well as Boiled Frozen Turnips, drained with 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 1.8 times more Carbohydrate and 2.7 times more Protein than Cooked Frozen Turnips with Salt.
• Both Cooked Tahitian Taro with Salt and Cooked Frozen Turnips with Salt offer comparable quantities of Omega 3 per five ounces.
• Both Cooked Tahitian Taro with Salt as well as Boiled Frozen Turnips, drained with Salt provide inadequate amounts of Energy and Omega 6 in five ounces.