Comparing Nutrients in 7 ounces Green Tomatoes VS Cooked Taro Shoots

Macros Ratio

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

Macro Nutrients

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

Vitamins

	Green Tomatoes	Cooked Taro Shoots	Recommended Dietary Allowance
Vitamin A	7.06% 63.5μg	0.66% 5.95μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	9.92% 0.12mg	6.3% 0.075mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.1% 0.079mg	8.1% 0.11mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.2% 0.99mg	10% 1.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20% 0.99mg	3% 0.15mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12.4% 0.16mg	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	4.47% 18μg	1.5% 5.95μg	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	51.6% 46.4mg	41.7% 37.5mg	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	5.03% 0.75mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	16.7% 20μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

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

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

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

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

• 7 ounces of Green Tomatoes have 10.7 times more Vitamin A, 1.6 times more Vitamin B1, 6.6 times more Vitamin B5, 3 times more Vitamin B9 and 1.2 times more Vitamin C than Cooked Taro Shoots.
• While 7 oz of Cooked Taro Shoots no Salt contain 1.3 times more Vitamin B2, 1.6 times more Vitamin B3 and 1.4 times more Vitamin B6 than Raw Green Tomatoes.
• 7 ounces of Cooked Taro Shoots have insufficient amounts of Vitamin A, Vitamin B5 and Vitamin B9
• Both Raw Green Tomatoes as well as Cooked Taro Shoots no Salt have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

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

• 7 ounces of Green Tomatoes have 1.2 times more Iron and 1.3 times more Magnesium than Cooked Taro Shoots.
• While 7 oz of Cooked Taro Shoots no Salt contain 1.3 times more Manganese, 1.7 times more Potassium and 7.7 times more Zinc than Raw Green Tomatoes.
• Both Green Tomatoes and Cooked Taro Shoots contain similar levels of Copper, Phosphorus and Water per seven ounces.
• 7 ounces of Green Tomatoes lack sufficient amounts of Zinc
• 7 ounces of Cooked Taro Shoots lack sufficient amounts of Magnesium
• Both Raw Green Tomatoes as well as Cooked Taro Shoots no Salt lack sufficient amounts of Calcium and Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

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