Comparing Nutrients in 5 ounces Cooked Tahitian Taro VS Roasted Almonds

Macros Ratio

	Protein	Fat	Carbs
Cooked Tahitian Taro	33%	12%	55%
Roasted Almonds	13%	74%	13%

Macro Nutrients

	Cooked Tahitian Taro	Roasted Almonds	Recommended Dietary Allowance
Energy	2.15% 62.4kcal	29.2% 848kcal	2900kcal per day for Men 19-50 years
Fat	0.99% 0.96g	76.8% 74.5g	97g per day for Men 19-50 years
Saturated Fat	0.62% 0.2g	18% 5.8g	32g per day for Men 19-50 years
Omega 3	7.53% 0.12g	0.89% 0.014g	1.6g per day for Men 19-50 years
Omega 6	1.63% 0.28g	108% 18.3g	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	23% 29.8g	130g per day for Men 19-50 years
Sugars	NA	9.5% 6.9g	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	0.02% 0.014g	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	% 0.014g	g per day for Men 19-50 years
Sucrose	NA	% 6.73g	g per day for Men 19-50 years
Fiber	NA	40.7% 15.5g	38g per day for Men 19-50 years
Protein	10.5% 5.9g	53% 29.7g	56g per day for Men 19-50 years

Vitamins

	Cooked Tahitian Taro	Roasted Almonds	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	9.1% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	21.6% 0.28mg	131% 1.7mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.25% 0.68mg	32.2% 5.16mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.57% 0.18mg	9.1% 0.46mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12.8% 0.17mg	15% 0.19mg	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	19.5% 78μg	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	0% 0mg	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	226% 34mg	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 Tahitian Taro	Roasted Almonds	Recommended Dietary Allowance
Calcium	21% 211mg	38% 380mg	1000mg per day for Men 19-50 years
Copper	12% 0.11mg	173% 1.56mg	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	66% 5.3mg	8mg per day for Men 19-50 years
Magnesium	17.2% 72.3mg	94% 395mg	420mg per day for Men 19-50 years
Manganese	10.4% 0.24mg	138% 3.16mg	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	95% 668mg	700mg per day for Men 19-50 years
Potassium	26% 883mg	29.7% 1011mg	3400mg per day for Men 19-50 years
Selenium	2.06% 1.13μg	5.15% 2.83μg	55μg per day for Men 19-50 years
Sodium	5.1% 76.5mg	0.28% 4.25mg	1500mg per day for Men 19-50 years
Zinc	1.3% 0.14mg	42.7% 4.7mg	11mg per day for Men 19-50 years
Water	3.3% 123g	0.092% 3.4g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Cooked Tahitian Taro vs Roasted Almonds:

• Cooked Tahitian Taro no Salt has more Vitamin A and more Vitamin C than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 1.8 times more Vitamin B1, 6 times more Vitamin B2, 7.6 times more Vitamin B3, 2.5 times more Vitamin B5 and 7.9 times more Vitamin B9 than Cooked Tahitian Taro no Salt.
• Both Cooked Tahitian Taro no Salt and Dry Roasted Almonds have similar amounts of Vitamin B6 per 5 oz.
• Both Cooked Tahitian Taro no Salt as well as Dry Roasted Almonds have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Cooked Tahitian Taro vs Roasted Almonds:

• Cooked Tahitian Taro no Salt has 18 times more Sodium and 35.9 times more Water than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 1.8 times more Calcium, 14.5 times more Copper, 2.4 times more Iron, 5.5 times more Magnesium, 13.3 times more Manganese, 7 times more Phosphorus, 2.5 times more Selenium and 33.1 times more Zinc than Cooked Tahitian Taro no Salt.
• Both Cooked Tahitian Taro no Salt and Dry Roasted Almonds have similar amounts of Potassium per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Cooked Tahitian Taro no Salt has 8.5 times more Omega 3 than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 13.6 times more Energy, 77.3 times more Fat, 29.4 times more Saturated Fat, 66 times more Omega 6, 3.1 times more Carbohydrate and 5 times more Protein than Cooked Tahitian Taro no Salt.
• Both Cooked Tahitian Taro no Salt as well as Dry Roasted Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.