Comparing Nutrients in 7 ounces Taro Leaves VS Almond paste

Macros Ratio

	Protein	Fat	Carbs
Taro Leaves	37%	12%	51%
Almond paste	8%	52%	40%

Macro Nutrients

	Taro Leaves	Almond paste	Recommended Dietary Allowance
Energy	2.87% 83.3kcal	31.3% 909kcal	2900kcal per day for Men 19-50 years
Fat	1.5% 1.47g	56.8% 55g	97g per day for Men 19-50 years
Saturated Fat	0.94% 0.3g	16.3% 5.2g	32g per day for Men 19-50 years
Omega 3	11.5% 0.18g	24.7% 0.39g	1.6g per day for Men 19-50 years
Omega 6	2.5% 0.42g	65% 11g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	10.2% 13.3g	73% 95g	130g per day for Men 19-50 years
Sugars	8.24% 5.97g	99% 72g	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	19.3% 7.34g	25% 9.53g	38g per day for Men 19-50 years
Protein	17.6% 9.9g	32% 18g	56g per day for Men 19-50 years

Vitamins

	Taro Leaves	Almond paste	Recommended Dietary Allowance
Vitamin A	53% 478μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	34.6% 0.41mg	13.6% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	69.6% 0.9mg	63% 0.82mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18.8% 3mg	17.6% 2.82mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.33% 0.17mg	4.5% 0.22mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	22.3% 0.29mg	5.5% 0.071mg	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	62.5% 250μg	36.2% 145μg	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	115% 103mg	0.22% 0.2mg	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	26.7% 4mg	179% 27mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	180% 216μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Taro Leaves	Almond paste	Recommended Dietary Allowance
Calcium	21.2% 212mg	34% 341mg	1000mg per day for Men 19-50 years
Copper	59.5% 0.54mg	100% 0.9mg	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	56% 4.47mg	39.7% 3.18mg	8mg per day for Men 19-50 years
Magnesium	21.3% 89.3mg	61.4% 258mg	420mg per day for Men 19-50 years
Manganese	61.6% 1.4mg	74% 1.7mg	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	17% 119mg	73% 512mg	700mg per day for Men 19-50 years
Potassium	38% 1286mg	18.3% 623mg	3400mg per day for Men 19-50 years
Selenium	3.25% 1.8μg	15% 8.33μg	55μg per day for Men 19-50 years
Sodium	0.4% 5.95mg	1.2% 18mg	1500mg per day for Men 19-50 years
Zinc	7.4% 0.81mg	26.7% 2.94mg	11mg per day for Men 19-50 years
Water	4.6% 170g	0.76% 28g	3700g per day for Men 19-50 years

Nutrient Comparison: Taro Leaves VS Almond paste per 7 oz

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

Lets compare vitamin content per 7 ounces of Taro Leaves vs Almond paste:

• 7 ounces of Taro Leaves have more Vitamin A, 2.5 times more Vitamin B1, 4.1 times more Vitamin B6, 1.7 times more Vitamin B9, 520 times more Vitamin C and more Vitamin K than Almond paste.
• While 7 oz of Almond paste contain 1.3 times more Vitamin B5 and 6.7 times more Vitamin E than Raw Taro Leaves.
• Both Taro Leaves and Almond paste provide similar amounts of Vitamin B2 and Vitamin B3 per seven ounces.
• 7 ounces of Taro Leaves have insufficient amounts of Vitamin B5
• 7 ounces of Almond paste have insufficient amounts of Vitamin A, Vitamin C and Vitamin K
• Both Raw Taro Leaves as well as Almond paste have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Taro Leaves vs Almond paste:

• 7 ounces of Taro Leaves have 1.4 times more Iron, 2.1 times more Potassium and 6.1 times more Water than Almond paste.
• While 7 oz of Almond paste contain 1.6 times more Calcium, 1.7 times more Copper, 2.9 times more Magnesium, 4.3 times more Phosphorus, 4.7 times more Selenium and 3.6 times more Zinc than Raw Taro Leaves.
• Both Taro Leaves and Almond paste contain similar levels of Manganese per seven ounces.
• 7 ounces of Taro Leaves lack sufficient amounts of Selenium

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Almond paste contain 10.9 times more Energy, 37.5 times more Fat, 17.4 times more Saturated Fat, 2.1 times more Omega 3, 26.1 times more Omega 6, 7.1 times more Carbohydrate, 12 times more Sugars, 1.3 times more Fiber and 1.8 times more Protein than Raw Taro Leaves.
• 7 ounces of Taro Leaves provide inadequate amounts of Energy and Omega 6