Comparing Nutrients in 7 ounces Cooked Taro Shoots VS Green Tomatoes

Macros Ratio

	Protein	Fat	Carbs
Cooked Taro Shoots	18%	4%	78%
Green Tomatoes	18%	7%	75%

Macro Nutrients

	Cooked Taro Shoots	Green Tomatoes	Recommended Dietary Allowance
Energy	0.96% 27.8kcal	1.57% 45.6kcal	2900kcal per day for Men 19-50 years
Fat	0.16% 0.16g	0.41% 0.4g	97g per day for Men 19-50 years
Saturated Fat	0.099% 0.032g	0.17% 0.056g	32g per day for Men 19-50 years
Omega 3	1.24% 0.02g	0.37% 0.006g	1.6g per day for Men 19-50 years
Omega 6	0.27% 0.046g	0.91% 0.15g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	4.9% 6.35g	7.8% 10g	130g per day for Men 19-50 years
Sugars	NA	11% 7.94g	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	NA	5.74% 2.2g	38g per day for Men 19-50 years
Protein	2.6% 1.45g	4.25% 2.4g	56g per day for Men 19-50 years

Vitamins

	Cooked Taro Shoots	Green Tomatoes	Recommended Dietary Allowance
Vitamin A	0.66% 5.95μg	7.06% 63.5μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.3% 0.075mg	9.92% 0.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.1% 0.11mg	6.1% 0.079mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10% 1.6mg	6.2% 0.99mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3% 0.15mg	20% 0.99mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17% 0.22mg	12.4% 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	1.5% 5.95μg	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	41.7% 37.5mg	51.6% 46.4mg	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	NA	5.03% 0.75mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	16.7% 20μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Taro Shoots	Green Tomatoes	Recommended Dietary Allowance
Calcium	2.78% 27.8mg	2.58% 25.8mg	1000mg per day for Men 19-50 years
Copper	20.7% 0.19mg	20% 0.18mg	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	10% 0.81mg	12.7% 1mg	8mg per day for Men 19-50 years
Magnesium	3.78% 16mg	4.72% 20mg	420mg per day for Men 19-50 years
Manganese	11.2% 0.26mg	8.63% 0.2mg	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	7.37% 51.6mg	7.94% 55.6mg	700mg per day for Men 19-50 years
Potassium	20% 683mg	12% 405mg	3400mg per day for Men 19-50 years
Selenium	3.6% 2μg	1.44% 0.79μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	1.7% 25.8mg	1500mg per day for Men 19-50 years
Zinc	9.74% 1.07mg	1.26% 0.14mg	11mg per day for Men 19-50 years
Water	5.1% 189g	5% 185g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Taro Shoots VS Green Tomatoes per 7 oz

Compare the macro and micronutrient content in 7 oz of Cooked Taro Shoots versus 7 oz of Green Tomatoes to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Cooked Taro Shoots vs Green Tomatoes:

• 7 ounces of Cooked Taro Shoots have 1.3 times more Vitamin B2, 1.6 times more Vitamin B3 and 1.4 times more Vitamin B6 than Green Tomatoes.
• While 7 oz of Raw Green Tomatoes contain 10.7 times more Vitamin A, 1.6 times more Vitamin B1, 6.6 times more Vitamin B5 and 3 times more Vitamin B9 than Cooked Taro Shoots no Salt.
• Both Cooked Taro Shoots and Green Tomatoes provide similar amounts of Vitamin C per seven ounces.
• 7 ounces of Cooked Taro Shoots have insufficient amounts of Vitamin A, Vitamin B5 and Vitamin B9
• Both Cooked Taro Shoots no Salt as well as Raw Green Tomatoes have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Cooked Taro Shoots vs Green Tomatoes:

• 7 ounces of Cooked Taro Shoots have 1.3 times more Manganese, 1.7 times more Potassium and 7.7 times more Zinc than Green Tomatoes.
• Both Cooked Taro Shoots and Green Tomatoes contain similar levels of Copper, Iron, Phosphorus and Water per seven ounces.
• 7 ounces of Cooked Taro Shoots lack sufficient amounts of Magnesium
• 7 ounces of Green Tomatoes lack sufficient amounts of Zinc
• Both Cooked Taro Shoots no Salt as well as Raw Green Tomatoes lack sufficient amounts of Calcium and Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Raw Green Tomatoes contain 1.6 times more Carbohydrate and 1.6 times more Protein than Cooked Taro Shoots no Salt.
• 7 ounces of Cooked Taro Shoots provide inadequate amounts of Protein
• Both Cooked Taro Shoots no Salt as well as Raw Green Tomatoes provide inadequate amounts of Energy, Omega 3 and Omega 6 in seven ounces.