Comparing Nutrients in 5 ounces Tomatoes VS Cooked Taro

Macros Ratio

	Protein	Fat	Carbs
Tomatoes	17%	9%	74%
Cooked Taro	1%	1%	98%

Macro Nutrients

	Tomatoes	Cooked Taro	Recommended Dietary Allowance
Energy	0.88% 25.5kcal	6.94% 201kcal	2900kcal per day for Men 19-50 years
Fat	0.29% 0.28g	0.16% 0.16g	97g per day for Men 19-50 years
Saturated Fat	0.12% 0.04g	0.1% 0.033g	32g per day for Men 19-50 years
Omega 3	0.27% 0.004g	1.24% 0.02g	1.6g per day for Men 19-50 years
Omega 6	0.67% 0.11g	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	4.24% 5.5g	37.7% 49g	130g per day for Men 19-50 years
Sugars	5.14% 3.73g	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	2.68% 1.94g	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	4.48% 1.7g	19% 7.23g	38g per day for Men 19-50 years
Protein	2.23% 1.25g	1.3% 0.74g	56g per day for Men 19-50 years

Vitamins

	Tomatoes	Cooked Taro	Recommended Dietary Allowance
Vitamin A	6.6% 59.5μg	0.63% 5.67μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.37% 0.052mg	12.6% 0.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.07% 0.027mg	3.05% 0.04mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.26% 0.84mg	4.5% 0.72mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.52% 0.13mg	9.53% 0.48mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.72% 0.11mg	36% 0.47mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	2.2% 0.66μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	5.3% 21.3μg	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	21.6% 19.4mg	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	5.1% 0.77mg	27.7% 4.15mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	9.33% 11μg	1.4% 1.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomatoes	Cooked Taro	Recommended Dietary Allowance
Calcium	1.4% 14mg	2.55% 25.5mg	1000mg per day for Men 19-50 years
Copper	9.3% 0.084mg	31.7% 0.28mg	0.9mg per day for Men 19-50 years
Fluoride	0.082% 3.26μg	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	4.8% 0.38mg	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	7.03% 0.16mg	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	4.86% 34mg	15.4% 108mg	700mg per day for Men 19-50 years
Potassium	9.9% 336mg	20% 686mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	2.3% 1.28μg	55μg per day for Men 19-50 years
Sodium	0.47% 7.1mg	1.4% 21.3mg	1500mg per day for Men 19-50 years
Zinc	2.2% 0.24mg	3.48% 0.38mg	11mg per day for Men 19-50 years
Water	3.62% 134g	2.44% 90g	3700g per day for Men 19-50 years

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

• Raw Ripe Red Tomatoes have 10.5 times more Vitamin A, 2.7 times more Vitamin C and 6.6 times more Vitamin K than Cooked Taro no Salt.
• While Cooked Taro no Salt contains 2.9 times more Vitamin B1, 1.5 times more Vitamin B2, 3.8 times more Vitamin B5, 4.1 times more Vitamin B6, 1.3 times more Vitamin B9 and 5.4 times more Vitamin E than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes and Cooked Taro no Salt have similar amounts of Vitamin B3 per 5 oz.
• Both Raw Ripe Red Tomatoes as well as Cooked Taro no Salt have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Tomatoes vs Cooked Taro:

• Raw Ripe Red Tomatoes have 1.5 times more Water than Cooked Taro no Salt.
• While Cooked Taro no Salt contains 1.8 times more Calcium, 3.4 times more Copper, 2.7 times more Iron, 2.7 times more Magnesium, 3.9 times more Manganese, 3.2 times more Phosphorus, 2 times more Potassium, more Selenium, 3 times more Sodium and 1.6 times more Zinc than Raw Ripe Red Tomatoes.

Comparison of macro-nutrients per 5 ounces:

• Raw Ripe Red Tomatoes have 5.4 times more Sugars and 1.7 times more Protein than Cooked Taro no Salt.
• While Cooked Taro no Salt contains 7.9 times more Energy, 8.9 times more Carbohydrate and 4.3 times more Fiber than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes as well as Cooked Taro no Salt have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 5 oz.