Comparing Nutrients in 100 grams 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	0.79% 23kcal	0.48% 14kcal	2900kcal per day for Men 19-50 years
Fat	0.21% 0.2g	0.082% 0.08g	97g per day for Men 19-50 years
Saturated Fat	0.088% 0.028g	0.05% 0.016g	32g per day for Men 19-50 years
Omega 3	0.19% 0.003g	0.63% 0.01g	1.6g per day for Men 19-50 years
Omega 6	0.46% 0.078g	0.14% 0.023g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	3.92% 5.1g	2.46% 3.2g	130g per day for Men 19-50 years
Sugars	5.5% 4g	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	2.9% 1.1g	NA	38g per day for Men 19-50 years
Protein	2.14% 1.2g	1.3% 0.73g	56g per day for Men 19-50 years

Vitamins

	Green Tomatoes	Cooked Taro Shoots	Recommended Dietary Allowance
Vitamin A	3.56% 32μg	0.33% 3μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5% 0.06mg	3.17% 0.038mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.08% 0.04mg	4.08% 0.053mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.13% 0.5mg	5.06% 0.81mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10% 0.5mg	1.52% 0.076mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.23% 0.081mg	8.6% 0.11mg	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	2.25% 9μg	0.75% 3μg	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	26% 23.4mg	21% 19mg	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	2.53% 0.38mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	8.4% 10μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Green Tomatoes	Cooked Taro Shoots	Recommended Dietary Allowance
Calcium	1.3% 13mg	1.4% 14mg	1000mg per day for Men 19-50 years
Copper	10% 0.09mg	10.4% 0.094mg	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	6.38% 0.51mg	5.13% 0.41mg	8mg per day for Men 19-50 years
Magnesium	2.4% 10mg	1.9% 8mg	420mg per day for Men 19-50 years
Manganese	4.35% 0.1mg	5.65% 0.13mg	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	4% 28mg	3.7% 26mg	700mg per day for Men 19-50 years
Potassium	6% 204mg	10% 344mg	3400mg per day for Men 19-50 years
Selenium	0.73% 0.4μg	1.8% 1μg	55μg per day for Men 19-50 years
Sodium	0.87% 13mg	0.13% 2mg	1500mg per day for Men 19-50 years
Zinc	0.64% 0.07mg	4.9% 0.54mg	11mg per day for Men 19-50 years
Water	2.5% 93g	2.58% 95g	3700g per day for Men 19-50 years

Nutrient Comparison: Green Tomatoes VS Cooked Taro Shoots per 100 g

Compare the macro and micronutrient content in 100 g of Green Tomatoes versus 100 g of Cooked Taro Shoots to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Green Tomatoes vs Cooked Taro Shoots:

• 100 grams 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 100 g 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.
• 100 grams 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 100 grams.

Comparing minerals per 100 grams for Green Tomatoes vs Cooked Taro Shoots:

• 100 grams of Green Tomatoes have 1.2 times more Iron and 1.3 times more Magnesium than Cooked Taro Shoots.
• While 100 g 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 100 grams.
• 100 grams of Green Tomatoes lack sufficient amounts of Zinc
• 100 grams 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 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 grams of Green Tomatoes have 1.6 times more Carbohydrate and 1.6 times more Protein than Cooked Taro Shoots.
• 100 grams 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 100 grams.