Comparing Nutrients in 7 ounces Oil Roasted Almonds VS Steamed Taro Leaves

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Almonds	13%	76%	11%
Steamed Taro Leaves	35%	12%	53%

Macro Nutrients

	Oil Roasted Almonds	Steamed Taro Leaves	Recommended Dietary Allowance
Energy	41.5% 1205kcal	1.64% 47.6kcal	2900kcal per day for Men 19-50 years
Fat	113% 109g	0.84% 0.81g	97g per day for Men 19-50 years
Saturated Fat	26% 8.35g	0.51% 0.16g	32g per day for Men 19-50 years
Omega 3	0% 0g	6.33% 0.1g	1.6g per day for Men 19-50 years
Omega 6	158% 27g	1.37% 0.23g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	27% 35g	6.14% 7.98g	130g per day for Men 19-50 years
Sugars	12.5% 9.03g	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% 0g	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	% 0.079g	NA	g per day for Men 19-50 years
Sucrose	% 8.7g	NA	g per day for Men 19-50 years
Fiber	55% 21g	10.4% 3.97g	38g per day for Men 19-50 years
Protein	75.2% 42g	9.64% 5.4g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Almonds	Steamed Taro Leaves	Recommended Dietary Allowance
Vitamin A	0% 0μg	46.7% 421μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	15.2% 0.18mg	23% 0.28mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	119% 1.55mg	58% 0.75mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	45.5% 7.27mg	15.7% 2.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.1% 0.45mg	1.75% 0.087mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	18% 0.23mg	11% 0.14mg	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	13.4% 53.6μg	24% 95μg	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	78.3% 70.4mg	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	344% 51.5mg	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

	Oil Roasted Almonds	Steamed Taro Leaves	Recommended Dietary Allowance
Calcium	57.7% 577mg	17% 171mg	1000mg per day for Men 19-50 years
Copper	211% 1.9mg	31% 0.28mg	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	91% 7.3mg	29.3% 2.34mg	8mg per day for Men 19-50 years
Magnesium	129% 544mg	9.45% 39.7mg	420mg per day for Men 19-50 years
Manganese	212% 4.9mg	32% 0.74mg	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	132% 925mg	7.65% 53.6mg	700mg per day for Men 19-50 years
Potassium	40.8% 1387mg	27% 913mg	3400mg per day for Men 19-50 years
Selenium	14.8% 8.14μg	3.25% 1.8μg	55μg per day for Men 19-50 years
Sodium	0.13% 2mg	0.26% 3.97mg	1500mg per day for Men 19-50 years
Zinc	55.4% 6.1mg	3.8% 0.42mg	11mg per day for Men 19-50 years
Water	0.15% 5.56g	4.94% 183g	3700g per day for Men 19-50 years

Nutrient Comparison: Oil Roasted Almonds VS Steamed Taro Leaves per 7 oz

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

Lets compare vitamin content per 7 ounces of Oil Roasted Almonds vs Steamed Taro Leaves:

• 7 ounces of Oil Roasted Almonds have 2.1 times more Vitamin B2, 2.9 times more Vitamin B3, 5.2 times more Vitamin B5 and 1.6 times more Vitamin B6 than Steamed Taro Leaves.
• While 7 oz of Steamed Taro Leaves contain more Vitamin A, 1.5 times more Vitamin B1, 1.8 times more Vitamin B9 and more Vitamin C than Oil Roasted Almonds.
• 7 ounces of Oil Roasted Almonds have insufficient amounts of Vitamin A and Vitamin C
• 7 ounces of Steamed Taro Leaves have insufficient amounts of Vitamin B5
• Both Oil Roasted Almonds as well as Steamed Taro Leaves have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Oil Roasted Almonds vs Steamed Taro Leaves:

• 7 ounces of Oil Roasted Almonds have 3.4 times more Calcium, 6.8 times more Copper, 3.1 times more Iron, 13.7 times more Magnesium, 6.6 times more Manganese, 17.3 times more Phosphorus, 1.5 times more Potassium, 4.6 times more Selenium and 14.6 times more Zinc than Steamed Taro Leaves.
• While 7 oz of Steamed Taro Leaves contain 32.9 times more Water than Oil Roasted Almonds.
• 7 ounces of Steamed Taro Leaves lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Oil Roasted Almonds have 25.3 times more Energy, 134.6 times more Fat, 50.7 times more Saturated Fat, 115.5 times more Omega 6, 4.4 times more Carbohydrate, 5.3 times more Fiber and 7.8 times more Protein than Steamed Taro Leaves.
• While 7 oz of Steamed Taro Leaves contain more Omega 3 than Oil Roasted Almonds.
• 7 ounces of Oil Roasted Almonds provide inadequate amounts of Omega 3
• 7 ounces of Steamed Taro Leaves provide inadequate amounts of Energy and Omega 6