Comparing Nutrients in 7 ounces Cooked Ripe Red Tomatoes VS Steamed Taro Leaves

Macros Ratio

	Protein	Fat	Carbs
Cooked Ripe Red Tomatoes	18%	5%	77%
Steamed Taro Leaves	35%	12%	53%

Macro Nutrients

	Cooked Ripe Red Tomatoes	Steamed Taro Leaves	Recommended Dietary Allowance
Energy	1.23% 35.7kcal	1.64% 47.6kcal	2900kcal per day for Men 19-50 years
Fat	0.23% 0.22g	0.84% 0.81g	97g per day for Men 19-50 years
Saturated Fat	0.093% 0.03g	0.51% 0.16g	32g per day for Men 19-50 years
Omega 3	0.25% 0.004g	6.33% 0.1g	1.6g per day for Men 19-50 years
Omega 6	0.49% 0.083g	1.37% 0.23g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	6.12% 7.96g	6.14% 7.98g	130g per day for Men 19-50 years
Sugars	6.8% 4.94g	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	3.6% 2.6g	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	% 2.34g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	3.66% 1.4g	10.4% 3.97g	38g per day for Men 19-50 years
Protein	3.37% 1.9g	9.64% 5.4g	56g per day for Men 19-50 years

Vitamins

	Cooked Ripe Red Tomatoes	Steamed Taro Leaves	Recommended Dietary Allowance
Vitamin A	5.3% 47.6μg	46.7% 421μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.95% 0.071mg	23% 0.28mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.36% 0.044mg	58% 0.75mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.6% 1.06mg	15.7% 2.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.1% 0.26mg	1.75% 0.087mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12% 0.16mg	11% 0.14mg	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	6.45% 25.8μg	24% 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	50.3% 45.2mg	78.3% 70.4mg	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	7.4% 1.1mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.63% 5.56μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Ripe Red Tomatoes	Steamed Taro Leaves	Recommended Dietary Allowance
Calcium	2.2% 22mg	17% 171mg	1000mg per day for Men 19-50 years
Copper	16.5% 0.15mg	31% 0.28mg	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	17% 1.35mg	29.3% 2.34mg	8mg per day for Men 19-50 years
Magnesium	4.25% 18mg	9.45% 39.7mg	420mg per day for Men 19-50 years
Manganese	9.06% 0.21mg	32% 0.74mg	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	7.65% 53.6mg	700mg per day for Men 19-50 years
Potassium	12.7% 433mg	27% 913mg	3400mg per day for Men 19-50 years
Selenium	1.8% 0.99μg	3.25% 1.8μg	55μg per day for Men 19-50 years
Sodium	1.46% 22mg	0.26% 3.97mg	1500mg per day for Men 19-50 years
Zinc	2.53% 0.28mg	3.8% 0.42mg	11mg per day for Men 19-50 years
Water	5.06% 187g	4.94% 183g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Cooked Ripe Red Tomatoes vs Steamed Taro Leaves:

• Cooked Ripe Red Tomatoes have 2.9 times more Vitamin B5 than Steamed Taro Leaves.
• While Steamed Taro Leaves contain 8.8 times more Vitamin A, 3.9 times more Vitamin B1, 17.3 times more Vitamin B2, 2.4 times more Vitamin B3, 3.7 times more Vitamin B9 and 1.6 times more Vitamin C than Cooked Ripe Red Tomatoes.
• Both Cooked Ripe Red Tomatoes and Steamed Taro Leaves have similar amounts of Vitamin B6 per 7 oz.
• Both Cooked Ripe Red Tomatoes as well as Steamed Taro Leaves have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Cooked Ripe Red Tomatoes vs Steamed Taro Leaves:

• Steamed Taro Leaves contain 7.8 times more Calcium, 1.9 times more Copper, 1.7 times more Iron, 2.2 times more Magnesium, 3.5 times more Manganese, 2.1 times more Potassium, 1.8 times more Selenium and 1.5 times more Zinc than Cooked Ripe Red Tomatoes.
• Both Cooked Ripe Red Tomatoes and Steamed Taro Leaves have similar amounts of Phosphorus and Water per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Steamed Taro Leaves contain 25.5 times more Omega 3, 2.9 times more Fiber and 2.9 times more Protein than Cooked Ripe Red Tomatoes.
• Both Cooked Ripe Red Tomatoes and Steamed Taro Leaves have similar amounts of Carbohydrate per 7 oz.
• Both Cooked Ripe Red Tomatoes as well as Steamed Taro Leaves have insufficient amounts of Energy, Fat, Omega 6, Cholesterol, Glucose and Sucrose in 7 oz.