Comparing Nutrients in 7 ounces Tomato Puree VS Cooked Tahitian Taro

Macros Ratio

	Protein	Fat	Carbs
Tomato Puree	15%	4%	81%
Cooked Tahitian Taro	33%	12%	55%

Macro Nutrients

	Tomato Puree	Cooked Tahitian Taro	Recommended Dietary Allowance
Energy	2.6% 75.4kcal	3% 87.3kcal	2900kcal per day for Men 19-50 years
Fat	0.43% 0.42g	1.4% 1.35g	97g per day for Men 19-50 years
Saturated Fat	0.18% 0.058g	0.86% 0.28g	32g per day for Men 19-50 years
Omega 3	0.5% 0.008g	10.5% 0.17g	1.6g per day for Men 19-50 years
Omega 6	0.96% 0.16g	2.3% 0.39g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	13.7% 18g	10.5% 13.6g	130g per day for Men 19-50 years
Sugars	13.2% 9.6g	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	6.5% 4.72g	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	% 4.86g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	9.92% 3.77g	NA	38g per day for Men 19-50 years
Protein	5.85% 3.27g	14.7% 8.26g	56g per day for Men 19-50 years

Vitamins

	Tomato Puree	Cooked Tahitian Taro	Recommended Dietary Allowance
Vitamin A	5.73% 51.6μg	19.4% 175μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.13% 0.05mg	7.28% 0.087mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.2% 0.16mg	30.2% 0.39mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18% 2.9mg	5.95% 0.95mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17.5% 0.87mg	5% 0.25mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	19.2% 0.25mg	18% 0.23mg	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	5.46% 22μg	3.47% 14μg	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	23.4% 21mg	83.8% 75.4mg	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	26% 3.9mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	5.62% 6.75μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomato Puree	Cooked Tahitian Taro	Recommended Dietary Allowance
Calcium	3.57% 35.7mg	29.6% 296mg	1000mg per day for Men 19-50 years
Copper	63.3% 0.57mg	16.8% 0.15mg	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	44% 3.53mg	38.7% 3.1mg	8mg per day for Men 19-50 years
Magnesium	11% 45.6mg	24% 101mg	420mg per day for Men 19-50 years
Manganese	14.6% 0.34mg	14.5% 0.33mg	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	11.3% 79.4mg	19% 133mg	700mg per day for Men 19-50 years
Potassium	25.6% 871mg	36.4% 1236mg	3400mg per day for Men 19-50 years
Selenium	2.53% 1.4μg	2.9% 1.6μg	55μg per day for Men 19-50 years
Sodium	3.7% 55.6mg	7.14% 107mg	1500mg per day for Men 19-50 years
Zinc	6.5% 0.71mg	1.8% 0.2mg	11mg per day for Men 19-50 years
Water	4.7% 174g	4.64% 172g	3700g per day for Men 19-50 years

Nutrient Comparison: Tomato Puree VS Cooked Tahitian Taro per 7 oz

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

Lets compare vitamin content per 7 ounces of Tomato Puree vs Cooked Tahitian Taro:

• 7 ounces of Tomato Puree have 3.1 times more Vitamin B3, 3.5 times more Vitamin B5 and 1.6 times more Vitamin B9 than Cooked Tahitian Taro.
• While 7 oz of Cooked Tahitian Taro no Salt contain 3.4 times more Vitamin A, 1.8 times more Vitamin B1, 2.5 times more Vitamin B2 and 3.6 times more Vitamin C than Canned Tomato Puree.
• Both Tomato Puree and Cooked Tahitian Taro provide similar amounts of Vitamin B6 per seven ounces.
• 7 ounces of Cooked Tahitian Taro have insufficient amounts of Vitamin B9
• Both Canned Tomato Puree as well as Cooked Tahitian Taro no Salt have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Tomato Puree vs Cooked Tahitian Taro:

• 7 ounces of Tomato Puree have 3.8 times more Copper and 3.6 times more Zinc than Cooked Tahitian Taro.
• While 7 oz of Cooked Tahitian Taro no Salt contain 8.3 times more Calcium, 2.2 times more Magnesium, 1.7 times more Phosphorus, 1.4 times more Potassium and 1.9 times more Sodium than Canned Tomato Puree.
• Both Tomato Puree and Cooked Tahitian Taro contain similar levels of Iron, Manganese and Water per seven ounces.
• 7 ounces of Tomato Puree lack sufficient amounts of Calcium
• 7 ounces of Cooked Tahitian Taro lack sufficient amounts of Zinc
• Both Canned Tomato Puree as well as Cooked Tahitian Taro no Salt lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Tomato Puree have 1.3 times more Carbohydrate than Cooked Tahitian Taro.
• While 7 oz of Cooked Tahitian Taro no Salt contain 21.3 times more Omega 3 and 2.5 times more Protein than Canned Tomato Puree.
• 7 ounces of Tomato Puree provide inadequate amounts of Omega 3
• Both Canned Tomato Puree as well as Cooked Tahitian Taro no Salt provide inadequate amounts of Energy and Omega 6 in seven ounces.