Comparing Nutrients in 100 grams Cooked Taro VS Tomato Juice with Salt

Macros Ratio

	Protein	Fat	Carbs
Cooked Taro	1%	1%	98%
Tomato Juice with Salt	17%	13%	70%

Macro Nutrients

	Cooked Taro	Tomato Juice with Salt	Recommended Dietary Allowance
Energy	4.9% 142kcal	0.59% 17kcal	2900kcal per day for Men 19-50 years
Fat	0.11% 0.11g	0.3% 0.29g	97g per day for Men 19-50 years
Saturated Fat	0.072% 0.023g	0.059% 0.019g	32g per day for Men 19-50 years
Omega 3	0.88% 0.014g	0.31% 0.005g	1.6g per day for Men 19-50 years
Omega 6	0.19% 0.032g	0.13% 0.022g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	26.6% 34.6g	2.7% 3.53g	130g per day for Men 19-50 years
Sugars	0.68% 0.49g	3.56% 2.58g	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	1.83% 1.33g	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	% 1.25g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	13.4% 5.1g	1.05% 0.4g	38g per day for Men 19-50 years
Protein	0.93% 0.52g	1.5% 0.85g	56g per day for Men 19-50 years

Vitamins

	Cooked Taro	Tomato Juice with Salt	Recommended Dietary Allowance
Vitamin A	0.44% 4μg	2.56% 23μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.9% 0.11mg	8.33% 0.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.15% 0.028mg	6% 0.078mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.2% 0.51mg	4.2% 0.67mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.72% 0.34mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	25.5% 0.33mg	5.4% 0.07mg	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	4.75% 19μg	5% 20μg	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	5.56% 5mg	78% 70mg	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	19.5% 2.93mg	2.13% 0.32mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1% 1.2μg	1.9% 2.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Taro	Tomato Juice with Salt	Recommended Dietary Allowance
Calcium	1.8% 18mg	1% 10mg	1000mg per day for Men 19-50 years
Copper	22.3% 0.2mg	4.67% 0.042mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.17% 6.9μg	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	9% 0.72mg	4.88% 0.39mg	8mg per day for Men 19-50 years
Magnesium	7.14% 30mg	2.6% 11mg	420mg per day for Men 19-50 years
Manganese	19.5% 0.45mg	2.96% 0.068mg	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% 76mg	2.7% 19mg	700mg per day for Men 19-50 years
Potassium	14.2% 484mg	6.4% 217mg	3400mg per day for Men 19-50 years
Selenium	1.64% 0.9μg	0.91% 0.5μg	55μg per day for Men 19-50 years
Sodium	1% 15mg	17% 253mg	1500mg per day for Men 19-50 years
Zinc	2.45% 0.27mg	1% 0.11mg	11mg per day for Men 19-50 years
Water	1.72% 63.8g	2.55% 94g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Taro VS Tomato Juice with Salt per 100 g

Compare the macro and micronutrient content in 100 g of Cooked Taro versus 100 g of Tomato Juice with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Cooked Taro vs Tomato Juice with Salt:

• 100 grams of Cooked Taro have 4.7 times more Vitamin B6 and 9.2 times more Vitamin E than Tomato Juice with Salt.
• While 100 g of Canned Tomato Juice with Salt contain 5.8 times more Vitamin A, 2.8 times more Vitamin B2, 1.3 times more Vitamin B3 and 14 times more Vitamin C than Cooked Taro no Salt.
• Both Cooked Taro and Tomato Juice with Salt provide similar amounts of Vitamin B1 and Vitamin B9 per 100 grams.
• 100 grams of Cooked Taro have insufficient amounts of Vitamin A
• Both Cooked Taro no Salt as well as Canned Tomato Juice with Salt have insufficient amounts of Vitamin B12, Vitamin D and Vitamin K in 100 grams.

Comparing minerals per 100 grams for Cooked Taro vs Tomato Juice with Salt:

• 100 grams of Cooked Taro have 4.8 times more Copper, 1.8 times more Iron, 2.7 times more Magnesium, 6.6 times more Manganese, 4 times more Phosphorus, 2.2 times more Potassium and 2.5 times more Zinc than Tomato Juice with Salt.
• While 100 g of Canned Tomato Juice with Salt contain 16.9 times more Sodium and 1.5 times more Water than Cooked Taro no Salt.
• 100 grams of Tomato Juice with Salt lack sufficient amounts of Zinc
• Both Cooked Taro no Salt as well as Canned Tomato Juice with Salt lack sufficient amounts of Calcium and Selenium in 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 grams of Cooked Taro have 8.4 times more Energy, 9.8 times more Carbohydrate and 12.8 times more Fiber than Tomato Juice with Salt.
• While 100 g of Canned Tomato Juice with Salt contain 5.3 times more Sugars than Cooked Taro no Salt.
• 100 grams of Tomato Juice with Salt provide inadequate amounts of Energy and Fiber
• Both Cooked Taro no Salt as well as Canned Tomato Juice with Salt provide inadequate amounts of Omega 3, Omega 6 and Protein in 100 grams.