Comparing Nutrients in 100 calories Cooked Shoots Taro with Salt VS Canned Carrots with Liquids and Salt

Weight per 100 calories

• Cooked Shoots Taro with Salt: 714g
• Canned Carrots with Liquids and Salt: 435g

Canned Carrots Solids and Liquids with Salt have 1.6 times more energy per unit of mass than Cooked Shoots Taro with Salt, which is very low in comparison to other foods. Cooked Shoots Taro with Salt having very low energy density.

Discover which food has more nutrients per 100 calories - Cooked Shoots Taro with Salt or Canned Carrots with Liquids and Salt?

Macros Ratio

	Protein	Fat	Carbs
Cooked Shoots Taro with Salt	18%	4%	78%
Canned Carrots with Liquids and Salt	9%	5%	86%

Macro Nutrients

	Cooked Shoots Taro with Salt	Canned Carrots with Liquids and Salt	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.59% 0.57g	0.63% 0.61g	97g per day for Men 19-50 years
Saturated Fat	0.36% 0.11g	0.34% 0.11g	32g per day for Men 19-50 years
Omega 3	4.46% 0.071g	2.17% 0.035g	1.6g per day for Men 19-50 years
Omega 6	0.97% 0.16g	1.43% 0.24g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	17.5% 22.8g	18% 23.3g	130g per day for Men 19-50 years
Sugars	NA	14.8% 10.7g	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	NA	20.6% 7.83g	38g per day for Men 19-50 years
Protein	9.3% 5.2g	4.5% 2.52g	56g per day for Men 19-50 years

Vitamins

	Cooked Shoots Taro with Salt	Canned Carrots with Liquids and Salt	Recommended Dietary Allowance
Vitamin A	2.4% 21.4μg	296% 2665μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	22.6% 0.27mg	6.9% 0.083mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	29% 0.38mg	9.03% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	36% 5.8mg	11.4% 1.83mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11% 0.54mg	12% 0.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	61.5% 0.8mg	37.5% 0.49mg	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	5.36% 21.4μg	8.7% 34.8μg	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	150% 135mg	9.66% 8.7mg	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	NA	21% 3.17mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	35.5% 42.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Shoots Taro with Salt	Canned Carrots with Liquids and Salt	Recommended Dietary Allowance
Calcium	10% 100mg	13.5% 135mg	1000mg per day for Men 19-50 years
Copper	74.6% 0.67mg	49.8% 0.45mg	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	36.6% 2.93mg	28.3% 2.26mg	8mg per day for Men 19-50 years
Magnesium	13.6% 57mg	9.3% 39mg	420mg per day for Men 19-50 years
Manganese	40.4% 0.93mg	85% 1.96mg	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	26.5% 186mg	12.4% 87mg	700mg per day for Men 19-50 years
Potassium	72.3% 2457mg	22% 752mg	3400mg per day for Men 19-50 years
Selenium	13% 7.14μg	3.16% 1.74μg	55μg per day for Men 19-50 years
Sodium	113% 1700mg	69.6% 1043mg	1500mg per day for Men 19-50 years
Zinc	35% 3.86mg	11.5% 1.26mg	11mg per day for Men 19-50 years
Water	18.4% 681g	11% 404g	3700g per day for Men 19-50 years

Cooked Shoots Taro With Salt VS Canned Carrots With Liquids And Salt Nutrients Per 100 Kcal

Discover which food has more nutrients per 100 calories - Cooked Shoots Taro with Salt or Canned Carrots with Liquids and Salt?

Lets compare vitamin content per 100 calories of Cooked Shoots Taro with Salt vs Canned Carrots with Liquids and Salt:

• 100 calories of Cooked Shoots Taro with Salt have 3.3 times more Vitamin B1, 3.2 times more Vitamin B2, 3.2 times more Vitamin B3, 1.6 times more Vitamin B6 and 15.5 times more Vitamin C than Canned Carrots with Liquids and Salt.
• While 100 kcal of Canned Carrots Solids and Liquids with Salt contain 124.4 times more Vitamin A and 1.6 times more Vitamin B9 than Cooked Shoots Taro with Salt.
• Both Cooked Shoots Taro with Salt and Canned Carrots with Liquids and Salt provide similar amounts of Vitamin B5 per 100 calories.
• Both Cooked Shoots Taro with Salt as well as Canned Carrots Solids and Liquids with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 100 calories.

Comparing minerals per 100 calories for Cooked Shoots Taro with Salt vs Canned Carrots with Liquids and Salt:

• 100 calories of Cooked Shoots Taro with Salt have 1.5 times more Copper, 1.3 times more Iron, 1.5 times more Magnesium, 2.1 times more Phosphorus, 3.3 times more Potassium, 4.1 times more Selenium, 1.6 times more Sodium, 3.1 times more Zinc and 1.7 times more Water than Canned Carrots with Liquids and Salt.
• While 100 kcal of Canned Carrots Solids and Liquids with Salt contain 1.3 times more Calcium and 2.1 times more Manganese than Cooked Shoots Taro with Salt.

Comparison of macro-nutrients per 100 calories:

• 100 calories of Cooked Shoots Taro with Salt have 2.1 times more Omega 3 and 2.1 times more Protein than Canned Carrots with Liquids and Salt.
• Both Cooked Shoots Taro with Salt and Canned Carrots with Liquids and Salt offer comparable quantities of Energy and Carbohydrate per 100 calories.
• Both Cooked Shoots Taro with Salt as well as Canned Carrots Solids and Liquids with Salt provide inadequate amounts of Omega 6 in 100 calories.