Comparing Nutrients in 5 ounces Green Tomatoes VS Tahitian Taro

Macros Ratio

	Protein	Fat	Carbs
Green Tomatoes	18%	7%	75%
Tahitian Taro	23%	18%	59%

Macro Nutrients

	Green Tomatoes	Tahitian Taro	Recommended Dietary Allowance
Energy	1.12% 32.6kcal	2.15% 62.4kcal	2900kcal per day for Men 19-50 years
Fat	0.29% 0.28g	1.4% 1.37g	97g per day for Men 19-50 years
Saturated Fat	0.12% 0.04g	0.87% 0.28g	32g per day for Men 19-50 years
Omega 3	0.27% 0.004g	10.7% 0.17g	1.6g per day for Men 19-50 years
Omega 6	0.65% 0.11g	2.33% 0.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	5.56% 7.23g	7.53% 9.8g	130g per day for Men 19-50 years
Sugars	7.82% 5.67g	NA	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	4.1% 1.56g	NA	38g per day for Men 19-50 years
Protein	3.04% 1.7g	7.06% 3.95g	56g per day for Men 19-50 years

Vitamins

	Green Tomatoes	Tahitian Taro	Recommended Dietary Allowance
Vitamin A	5.04% 45.4μg	16% 145μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.1% 0.085mg	7.32% 0.088mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.36% 0.057mg	26.6% 0.35mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.43% 0.71mg	8.8% 1.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	14% 0.71mg	3.5% 0.18mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.83% 0.11mg	12.6% 0.16mg	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	3.2% 12.8μg	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	37% 33mg	151% 136mg	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	3.6% 0.54mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	12% 14.3μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Green Tomatoes	Tahitian Taro	Recommended Dietary Allowance
Calcium	1.84% 18.4mg	18.3% 183mg	1000mg per day for Men 19-50 years
Copper	14% 0.13mg	11% 0.1mg	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	9.04% 0.72mg	23% 1.84mg	8mg per day for Men 19-50 years
Magnesium	3.37% 14mg	16% 66.6mg	420mg per day for Men 19-50 years
Manganese	6.16% 0.14mg	9.68% 0.22mg	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	5.67% 39.7mg	9.1% 63.8mg	700mg per day for Men 19-50 years
Potassium	8.5% 289mg	25.3% 859mg	3400mg per day for Men 19-50 years
Selenium	1.03% 0.57μg	1.8% 0.99μg	55μg per day for Men 19-50 years
Sodium	1.23% 18.4mg	4.72% 71mg	1500mg per day for Men 19-50 years
Zinc	0.9% 0.099mg	1.16% 0.13mg	11mg per day for Men 19-50 years
Water	3.56% 132g	3.37% 125g	3700g per day for Men 19-50 years

Nutrient Comparison: Green Tomatoes VS Tahitian Taro per 5 oz

Compare the macro and micronutrient content in 5 oz of Green Tomatoes versus 5 oz of Tahitian Taro to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 5 ounces of Green Tomatoes have 4 times more Vitamin B5 than Tahitian Taro.
• While 5 oz of Raw Tahitian Taro contain 3.2 times more Vitamin A, 6.1 times more Vitamin B2, 2 times more Vitamin B3, 1.4 times more Vitamin B6 and 4.1 times more Vitamin C than Raw Green Tomatoes.
• Both Green Tomatoes and Tahitian Taro provide similar amounts of Vitamin B1 and Vitamin B9 per five ounces.
• Both Raw Green Tomatoes as well as Raw Tahitian Taro have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

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

• 5 ounces of Green Tomatoes have 1.3 times more Copper than Tahitian Taro.
• While 5 oz of Raw Tahitian Taro contain 9.9 times more Calcium, 2.5 times more Iron, 4.7 times more Magnesium, 1.6 times more Manganese, 1.6 times more Phosphorus, 3 times more Potassium and 3.8 times more Sodium than Raw Green Tomatoes.
• Both Green Tomatoes and Tahitian Taro contain similar levels of Water per five ounces.
• 5 ounces of Green Tomatoes lack sufficient amounts of Calcium
• Both Raw Green Tomatoes as well as Raw Tahitian Taro lack sufficient amounts of Selenium and Zinc in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 oz of Raw Tahitian Taro contain 40.3 times more Omega 3, 1.4 times more Carbohydrate and 2.3 times more Protein than Raw Green Tomatoes.
• 5 ounces of Green Tomatoes provide inadequate amounts of Omega 3
• Both Raw Green Tomatoes as well as Raw Tahitian Taro provide inadequate amounts of Energy and Omega 6 in five ounces.