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

Macros Ratio

	Protein	Fat	Carbs
Tomato Juice with Salt	17%	13%	70%
Cooked Taro	1%	1%	98%

Macro Nutrients

	Tomato Juice with Salt	Cooked Taro	Recommended Dietary Allowance
Energy	0.83% 24kcal	6.94% 201kcal	2900kcal per day for Men 19-50 years
Fat	0.42% 0.41g	0.16% 0.16g	97g per day for Men 19-50 years
Saturated Fat	0.084% 0.027g	0.1% 0.033g	32g per day for Men 19-50 years
Omega 3	0.44% 0.007g	1.24% 0.02g	1.6g per day for Men 19-50 years
Omega 6	0.18% 0.031g	0.27% 0.045g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	3.85% 5g	37.7% 49g	130g per day for Men 19-50 years
Sugars	5.04% 3.66g	0.96% 0.69g	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	2.6% 1.9g	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	% 1.77g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	1.5% 0.57g	19% 7.23g	38g per day for Men 19-50 years
Protein	2.15% 1.2g	1.3% 0.74g	56g per day for Men 19-50 years

Vitamins

	Tomato Juice with Salt	Cooked Taro	Recommended Dietary Allowance
Vitamin A	3.62% 32.6μg	0.63% 5.67μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12% 0.14mg	12.6% 0.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.5% 0.11mg	3.05% 0.04mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.96% 0.95mg	4.5% 0.72mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	9.53% 0.48mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.63% 0.099mg	36% 0.47mg	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	7.1% 28.3μg	6.73% 27μg	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	110% 99mg	7.87% 7.1mg	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	3.02% 0.45mg	27.7% 4.15mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.7% 3.26μg	1.4% 1.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomato Juice with Salt	Cooked Taro	Recommended Dietary Allowance
Calcium	1.4% 14mg	2.55% 25.5mg	1000mg per day for Men 19-50 years
Copper	6.6% 0.06mg	31.7% 0.28mg	0.9mg per day for Men 19-50 years
Fluoride	0.24% 9.8μg	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	6.9% 0.55mg	12.8% 1.02mg	8mg per day for Men 19-50 years
Magnesium	3.7% 15.6mg	10% 42.5mg	420mg per day for Men 19-50 years
Manganese	4.2% 0.096mg	27.7% 0.64mg	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	3.85% 27mg	15.4% 108mg	700mg per day for Men 19-50 years
Potassium	9.05% 308mg	20% 686mg	3400mg per day for Men 19-50 years
Selenium	1.3% 0.71μg	2.3% 1.28μg	55μg per day for Men 19-50 years
Sodium	24% 359mg	1.4% 21.3mg	1500mg per day for Men 19-50 years
Zinc	1.4% 0.16mg	3.48% 0.38mg	11mg per day for Men 19-50 years
Water	3.6% 134g	2.44% 90g	3700g per day for Men 19-50 years

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

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

Lets compare vitamin content per 5 ounces of Tomato Juice with Salt vs Cooked Taro:

• 5 ounces of Tomato Juice with Salt have 5.8 times more Vitamin A, 2.8 times more Vitamin B2, 1.3 times more Vitamin B3 and 14 times more Vitamin C than Cooked Taro.
• While 5 oz of Cooked Taro no Salt contain 4.7 times more Vitamin B6 and 9.2 times more Vitamin E than Canned Tomato Juice with Salt.
• Both Tomato Juice with Salt and Cooked Taro provide similar amounts of Vitamin B1 and Vitamin B9 per five ounces.
• 5 ounces of Cooked Taro have insufficient amounts of Vitamin A
• Both Canned Tomato Juice with Salt as well as Cooked Taro no Salt have insufficient amounts of Vitamin B12, Vitamin D and Vitamin K in five ounces.

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

• 5 ounces of Tomato Juice with Salt have 16.9 times more Sodium and 1.5 times more Water than Cooked Taro.
• While 5 oz of Cooked Taro no Salt contain 4.8 times more Copper, 1.8 times more Iron, 2.7 times more Magnesium, 6.6 times more Manganese, 4 times more Phosphorus, 2.2 times more Potassium and 2.5 times more Zinc than Canned Tomato Juice with Salt.
• 5 ounces of Tomato Juice with Salt lack sufficient amounts of Zinc
• Both Canned Tomato Juice with Salt as well as Cooked Taro no Salt lack sufficient amounts of Calcium and Selenium in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Tomato Juice with Salt have 5.3 times more Sugars than Cooked Taro.
• While 5 oz of Cooked Taro no Salt contain 8.4 times more Energy, 9.8 times more Carbohydrate and 12.8 times more Fiber than Canned Tomato Juice with Salt.
• 5 ounces of Tomato Juice with Salt provide inadequate amounts of Energy and Fiber
• Both Canned Tomato Juice with Salt as well as Cooked Taro no Salt provide inadequate amounts of Omega 3, Omega 6 and Protein in five ounces.