Comparing Nutrients in 7 ounces Tahitian Taro VS Brazilnuts

Macros Ratio

	Protein	Fat	Carbs
Tahitian Taro	23%	18%	59%
Brazilnuts	8%	85%	7%

Macro Nutrients

	Tahitian Taro	Brazilnuts	Recommended Dietary Allowance
Energy	3% 87.3kcal	45% 1308kcal	2900kcal per day for Men 19-50 years
Fat	2% 1.92g	137% 133g	97g per day for Men 19-50 years
Saturated Fat	1.22% 0.39g	100% 32g	32g per day for Men 19-50 years
Omega 3	15% 0.24g	4.47% 0.071g	1.6g per day for Men 19-50 years
Omega 6	3.26% 0.55g	284% 48.3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	10.5% 13.7g	18% 23.3g	130g per day for Men 19-50 years
Sugars	NA	6.38% 4.62g	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	0% 0g	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	% 0g	g per day for Men 19-50 years
Sucrose	NA	% 4.62g	g per day for Men 19-50 years
Fiber	NA	39% 15g	38g per day for Men 19-50 years
Protein	9.9% 5.54g	50.7% 28.4g	56g per day for Men 19-50 years

Vitamins

	Tahitian Taro	Brazilnuts	Recommended Dietary Allowance
Vitamin A	22.5% 202μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	10.3% 0.12mg	102% 1.22mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	37.2% 0.48mg	5.34% 0.069mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12.3% 1.97mg	3.66% 0.59mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.92% 0.25mg	7.3% 0.37mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17.7% 0.23mg	15.4% 0.2mg	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	4.47% 18μg	11% 43.7μg	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	212% 191mg	1.54% 1.4mg	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	74.7% 11.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tahitian Taro	Brazilnuts	Recommended Dietary Allowance
Calcium	25.6% 256mg	31.8% 318mg	1000mg per day for Men 19-50 years
Copper	15.7% 0.14mg	384% 3.46mg	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	32.2% 2.58mg	60.3% 4.82mg	8mg per day for Men 19-50 years
Magnesium	22.2% 93mg	178% 746mg	420mg per day for Men 19-50 years
Manganese	13.5% 0.31mg	106% 2.43mg	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	12.8% 89.3mg	206% 1439mg	700mg per day for Men 19-50 years
Potassium	35.4% 1203mg	38.5% 1308mg	3400mg per day for Men 19-50 years
Selenium	2.53% 1.4μg	6917% 3804μg	55μg per day for Men 19-50 years
Sodium	6.6% 99mg	0.4% 5.95mg	1500mg per day for Men 19-50 years
Zinc	1.62% 0.18mg	73.2% 8.06mg	11mg per day for Men 19-50 years
Water	4.7% 175g	0.18% 6.8g	3700g per day for Men 19-50 years

Nutrient Comparison: Tahitian Taro VS Brazilnuts per 7 oz

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

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

• 7 ounces of Tahitian Taro have more Vitamin A, 7 times more Vitamin B2, 3.4 times more Vitamin B3 and 137.1 times more Vitamin C than Brazilnuts.
• While 7 oz of Dried Brazilnuts contain 10 times more Vitamin B1, 1.5 times more Vitamin B5 and 2.4 times more Vitamin B9 than Raw Tahitian Taro.
• Both Tahitian Taro and Brazilnuts provide similar amounts of Vitamin B6 per seven ounces.
• 7 ounces of Brazilnuts have insufficient amounts of Vitamin A, Vitamin B3 and Vitamin C
• Both Raw Tahitian Taro as well as Dried Brazilnuts have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Tahitian Taro vs Brazilnuts:

• 7 ounces of Tahitian Taro have 16.7 times more Sodium and 25.7 times more Water than Brazilnuts.
• While 7 oz of Dried Brazilnuts contain 24.5 times more Copper, 1.9 times more Iron, 8 times more Magnesium, 7.8 times more Manganese, 16.1 times more Phosphorus, 2738.6 times more Selenium and 45.1 times more Zinc than Raw Tahitian Taro.
• Both Tahitian Taro and Brazilnuts contain similar levels of Calcium and 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 Tahitian Taro have 3.4 times more Omega 3 than Brazilnuts.
• While 7 oz of Dried Brazilnuts contain 15 times more Energy, 69.2 times more Fat, 81.9 times more Saturated Fat, 87.3 times more Omega 6, 1.7 times more Carbohydrate and 5.1 times more Protein than Raw Tahitian Taro.
• 7 ounces of Tahitian Taro provide inadequate amounts of Energy and Omega 6

Frequently Asked Questions about Tahitian Taro VS Brazilnuts

What are the health benefits of Tahitian Taro compared to Brazilnuts?

Tahitian taro is a starchy root vegetable high in fiber, vitamins, and minerals such as vitamin C, potassium, and magnesium. It can support digestive health, boost immunity, and provide sustained energy. Brazil nuts, on the other hand, are rich in selenium, a powerful antioxidant that supports thyroid function and may reduce inflammation. However, they are also high in saturated fat and calories. Overall, both foods offer unique health benefits, so incorporating a variety of plant-based foods into your diet is ideal for optimal health.

Can I lose weight easier by eating more Tahitian Taro or Brazilnuts?

Both Tahitian taro and Brazil nuts can be part of a healthy weight loss diet due to their nutrient content and low calorie density. However, weight loss ultimately depends on creating a calorie deficit, which means consuming fewer calories than your body needs. It's important to focus on a balanced diet that includes a variety of fruits, vegetables, whole grains, legumes, nuts, and seeds to support overall health and weight loss goals. Remember to also consider factors like portion sizes, meal timing, and physical activity levels for successful weight management.

Should I eat more Tahitian Taro or more Brazilnuts to gain more muscles while training consistently?

To gain more muscles while training consistently, it is important to focus on consuming a variety of plant-based protein sources. Tahitian taro is a good source of complex carbohydrates for energy, but Brazil nuts are higher in protein and healthy fats, making them a better choice for muscle building. Incorporating both into your diet can help provide a well-rounded nutrient profile to support your fitness goals.

What is the environmental impact of producing Tahitian Taro compared to Brazilnuts?

Tahitian Taro typically has a lower environmental impact compared to Brazil nuts. Taro is a root vegetable that requires less water and land to grow, making it more sustainable. Brazil nuts, on the other hand, are harvested from the rainforest, which can contribute to deforestation and habitat destruction. Choosing taro over Brazil nuts can help reduce your carbon footprint and support environmental conservation efforts.