Comparing Nutrients in 5 ounces Cooked Tahitian Taro VS Green Tomatoes

Macros Ratio

	Protein	Fat	Carbs
Cooked Tahitian Taro	33%	12%	55%
Green Tomatoes	18%	7%	75%

Macro Nutrients

	Cooked Tahitian Taro	Green Tomatoes	Recommended Dietary Allowance
Energy	2.15% 62.4kcal	1.12% 32.6kcal	2900kcal per day for Men 19-50 years
Fat	0.99% 0.96g	0.29% 0.28g	97g per day for Men 19-50 years
Saturated Fat	0.62% 0.2g	0.12% 0.04g	32g per day for Men 19-50 years
Omega 3	7.53% 0.12g	0.27% 0.004g	1.6g per day for Men 19-50 years
Omega 6	1.63% 0.28g	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	7.47% 9.7g	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	10.5% 5.9g	3.04% 1.7g	56g per day for Men 19-50 years

Vitamins

	Cooked Tahitian Taro	Green Tomatoes	Recommended Dietary Allowance
Vitamin A	14% 125μg	5.04% 45.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.2% 0.062mg	7.1% 0.085mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	21.6% 0.28mg	4.36% 0.057mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.25% 0.68mg	4.43% 0.71mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.57% 0.18mg	14% 0.71mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12.8% 0.17mg	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	2.5% 9.92μg	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	60% 54mg	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 Tahitian Taro	Green Tomatoes	Recommended Dietary Allowance
Calcium	21% 211mg	1.84% 18.4mg	1000mg per day for Men 19-50 years
Copper	12% 0.11mg	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	27.6% 2.2mg	9.04% 0.72mg	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	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	5.67% 39.7mg	700mg per day for Men 19-50 years
Potassium	26% 883mg	8.5% 289mg	3400mg per day for Men 19-50 years
Selenium	2.06% 1.13μg	1.03% 0.57μg	55μg per day for Men 19-50 years
Sodium	5.1% 76.5mg	1.23% 18.4mg	1500mg per day for Men 19-50 years
Zinc	1.3% 0.14mg	0.9% 0.099mg	11mg per day for Men 19-50 years
Water	3.3% 123g	3.56% 132g	3700g per day for Men 19-50 years

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

• Cooked Tahitian Taro no Salt has 2.8 times more Vitamin A, 5 times more Vitamin B2, 1.4 times more Vitamin B6 and 1.6 times more Vitamin C than Raw Green Tomatoes.
• While Raw Green Tomatoes contain 1.4 times more Vitamin B1, 4 times more Vitamin B5 and 1.3 times more Vitamin B9 than Cooked Tahitian Taro no Salt.
• Both Cooked Tahitian Taro no Salt and Raw Green Tomatoes have similar amounts of Vitamin B3 per 5 oz.
• Both Cooked Tahitian Taro no Salt as well as Raw Green Tomatoes have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

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

• Cooked Tahitian Taro no Salt has 11.5 times more Calcium, 3.1 times more Iron, 5.1 times more Magnesium, 1.7 times more Manganese, 2.4 times more Phosphorus, 3.1 times more Potassium, 2 times more Selenium and 4.2 times more Sodium than Raw Green Tomatoes.
• Both Cooked Tahitian Taro no Salt and Raw Green Tomatoes have similar amounts of Copper and Water per 5 oz.
• Both Cooked Tahitian Taro no Salt as well as Raw Green Tomatoes have insufficient amounts of Zinc in 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Cooked Tahitian Taro no Salt has 1.9 times more Energy, 28.3 times more Omega 3, 2.5 times more Omega 6, 1.3 times more Carbohydrate and 3.5 times more Protein than Raw Green Tomatoes.
• Both Cooked Tahitian Taro no Salt as well as Raw Green Tomatoes have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 5 oz.