Comparing Nutrients in 7 ounces Roasted Almonds VS Tahitian Taro

Macros Ratio

	Protein	Fat	Carbs
Roasted Almonds	13%	74%	13%
Tahitian Taro	23%	18%	59%

Macro Nutrients

	Roasted Almonds	Tahitian Taro	Recommended Dietary Allowance
Energy	41% 1187kcal	3% 87.3kcal	2900kcal per day for Men 19-50 years
Fat	107% 104g	2% 1.92g	97g per day for Men 19-50 years
Saturated Fat	25.4% 8.12g	1.22% 0.39g	32g per day for Men 19-50 years
Omega 3	1.24% 0.02g	15% 0.24g	1.6g per day for Men 19-50 years
Omega 6	151% 25.7g	3.26% 0.55g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	32% 41.7g	10.5% 13.7g	130g per day for Men 19-50 years
Sugars	13.3% 9.64g	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	0.027% 0.02g	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	% 0.02g	NA	g per day for Men 19-50 years
Sucrose	% 9.43g	NA	g per day for Men 19-50 years
Fiber	57% 21.6g	NA	38g per day for Men 19-50 years
Protein	74.3% 41.6g	9.9% 5.54g	56g per day for Men 19-50 years

Vitamins

	Roasted Almonds	Tahitian Taro	Recommended Dietary Allowance
Vitamin A	0% 0μg	22.5% 202μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12.7% 0.15mg	10.3% 0.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	183% 2.38mg	37.2% 0.48mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	45% 7.2mg	12.3% 1.97mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.7% 0.64mg	4.92% 0.25mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	20.8% 0.27mg	17.7% 0.23mg	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	27.3% 109μg	4.47% 18μg	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	0% 0mg	212% 191mg	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	316% 47.4mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Almonds	Tahitian Taro	Recommended Dietary Allowance
Calcium	53% 532mg	25.6% 256mg	1000mg per day for Men 19-50 years
Copper	242% 2.2mg	15.7% 0.14mg	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	93% 7.4mg	32.2% 2.58mg	8mg per day for Men 19-50 years
Magnesium	132% 554mg	22.2% 93mg	420mg per day for Men 19-50 years
Manganese	193% 4.43mg	13.5% 0.31mg	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	134% 935mg	12.8% 89.3mg	700mg per day for Men 19-50 years
Potassium	41.6% 1415mg	35.4% 1203mg	3400mg per day for Men 19-50 years
Selenium	7.2% 3.97μg	2.53% 1.4μg	55μg per day for Men 19-50 years
Sodium	0.4% 5.95mg	6.6% 99mg	1500mg per day for Men 19-50 years
Zinc	59.7% 6.57mg	1.62% 0.18mg	11mg per day for Men 19-50 years
Water	0.13% 4.8g	4.7% 175g	3700g per day for Men 19-50 years

Nutrient Comparison: Roasted Almonds VS Tahitian Taro per 7 oz

Compare the macro and micronutrient content in 7 oz of Roasted Almonds versus 7 oz of Tahitian Taro to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Roasted Almonds vs Tahitian Taro:

• 7 ounces of Roasted Almonds have 1.2 times more Vitamin B1, 4.9 times more Vitamin B2, 3.7 times more Vitamin B3, 2.6 times more Vitamin B5 and 6.1 times more Vitamin B9 than Tahitian Taro.
• While 7 oz of Raw Tahitian Taro contain more Vitamin A and more Vitamin C than Dry Roasted Almonds.
• Both Roasted Almonds and Tahitian Taro provide similar amounts of Vitamin B6 per seven ounces.
• 7 ounces of Roasted Almonds have insufficient amounts of Vitamin A and Vitamin C
• Both Dry Roasted Almonds as well as Raw Tahitian Taro have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Roasted Almonds vs Tahitian Taro:

• 7 ounces of Roasted Almonds have 2.1 times more Calcium, 15.5 times more Copper, 2.9 times more Iron, 5.9 times more Magnesium, 14.2 times more Manganese, 10.5 times more Phosphorus, 2.9 times more Selenium and 36.8 times more Zinc than Tahitian Taro.
• While 7 oz of Raw Tahitian Taro contain 16.7 times more Sodium and 36.5 times more Water than Dry Roasted Almonds.
• Both Roasted Almonds and Tahitian Taro contain similar levels of Potassium per seven ounces.
• 7 ounces of Tahitian Taro lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Roasted Almonds have 13.6 times more Energy, 54.2 times more Fat, 20.8 times more Saturated Fat, 46.4 times more Omega 6, 3 times more Carbohydrate and 7.5 times more Protein than Tahitian Taro.
• While 7 oz of Raw Tahitian Taro contain 12.1 times more Omega 3 than Dry Roasted Almonds.
• 7 ounces of Roasted Almonds provide inadequate amounts of Omega 3
• 7 ounces of Tahitian Taro provide inadequate amounts of Energy and Omega 6