Comparing Nutrients in 7 ounces Cooked Tahitian Taro with Salt VS Tomatoes in Juice

Macros Ratio

	Protein	Fat	Carbs
Cooked Tahitian Taro with Salt	33%	12%	55%
Tomatoes in Juice	16%	12%	72%

Macro Nutrients

	Cooked Tahitian Taro with Salt	Tomatoes in Juice	Recommended Dietary Allowance
Energy	3% 87.3kcal	1.1% 31.8kcal	2900kcal per day for Men 19-50 years
Fat	1.4% 1.35g	0.51% 0.5g	97g per day for Men 19-50 years
Saturated Fat	0.86% 0.28g	0.21% 0.067g	32g per day for Men 19-50 years
Omega 3	10.5% 0.17g	0.5% 0.008g	1.6g per day for Men 19-50 years
Omega 6	2.3% 0.39g	1.13% 0.19g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	10.5% 13.6g	5.3% 6.9g	130g per day for Men 19-50 years
Sugars	NA	6.98% 5.06g	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	3.6% 2.6g	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	% 2.46g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	NA	9.92% 3.77g	38g per day for Men 19-50 years
Protein	14.7% 8.26g	2.8% 1.57g	56g per day for Men 19-50 years

Vitamins

	Cooked Tahitian Taro with Salt	Tomatoes in Juice	Recommended Dietary Allowance
Vitamin A	19.4% 175μg	4.85% 43.7μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.28% 0.087mg	95% 1.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	30.2% 0.39mg	8.4% 0.11mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.95% 0.95mg	8.83% 1.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5% 0.25mg	4.64% 0.23mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	18% 0.23mg	17% 0.22mg	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	3.47% 14μg	3.97% 16μg	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	83.8% 75.4mg	27.8% 25mg	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	7.8% 1.17mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	4.8% 5.75μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Tahitian Taro with Salt	Tomatoes in Juice	Recommended Dietary Allowance
Calcium	29.6% 296mg	6.55% 65.5mg	1000mg per day for Men 19-50 years
Copper	16.8% 0.15mg	11.5% 0.1mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.25% 10μg	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	38.7% 3.1mg	14% 1.13mg	8mg per day for Men 19-50 years
Magnesium	24% 101mg	4.72% 20mg	420mg per day for Men 19-50 years
Manganese	14.5% 0.33mg	5.87% 0.13mg	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	19% 133mg	4.8% 33.7mg	700mg per day for Men 19-50 years
Potassium	36.4% 1236mg	11% 379mg	3400mg per day for Men 19-50 years
Selenium	2.9% 1.6μg	2.53% 1.4μg	55μg per day for Men 19-50 years
Sodium	38.4% 575mg	1.32% 20mg	1500mg per day for Men 19-50 years
Zinc	1.8% 0.2mg	2.16% 0.24mg	11mg per day for Men 19-50 years
Water	4.64% 172g	5.1% 188g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Tahitian Taro with Salt VS Tomatoes in Juice per 7 oz

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

Lets compare vitamin content per 7 ounces of Cooked Tahitian Taro with Salt vs Tomatoes in Juice:

• 7 ounces of Cooked Tahitian Taro with Salt have 4 times more Vitamin A, 3.6 times more Vitamin B2 and 3 times more Vitamin C than Tomatoes in Juice.
• While 7 oz of Canned Red Ripe Tomatoes in Tomato Juice contain 13.1 times more Vitamin B1 and 1.5 times more Vitamin B3 than Cooked Tahitian Taro with Salt.
• Both Cooked Tahitian Taro with Salt and Tomatoes in Juice provide similar amounts of Vitamin B5 and Vitamin B6 per seven ounces.
• 7 ounces of Cooked Tahitian Taro with Salt have insufficient amounts of Vitamin B9
• Both Cooked Tahitian Taro with Salt as well as Canned Red Ripe Tomatoes in Tomato Juice have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Cooked Tahitian Taro with Salt vs Tomatoes in Juice:

• 7 ounces of Cooked Tahitian Taro with Salt have 4.5 times more Calcium, 1.5 times more Copper, 2.7 times more Iron, 5.1 times more Magnesium, 2.5 times more Manganese, 3.9 times more Phosphorus, 3.3 times more Potassium and 29 times more Sodium than Tomatoes in Juice.
• Both Cooked Tahitian Taro with Salt and Tomatoes in Juice contain similar levels of Water per seven ounces.
• Both Cooked Tahitian Taro with Salt as well as Canned Red Ripe Tomatoes in Tomato Juice lack sufficient amounts of Selenium and Zinc in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Cooked Tahitian Taro with Salt have 21.3 times more Omega 3, 2 times more Carbohydrate and 5.3 times more Protein than Tomatoes in Juice.
• 7 ounces of Tomatoes in Juice provide inadequate amounts of Omega 3 and Protein
• Both Cooked Tahitian Taro with Salt as well as Canned Red Ripe Tomatoes in Tomato Juice provide inadequate amounts of Energy and Omega 6 in seven ounces.