Comparing Nutrients in 100 calories Cooked Tahitian Taro VS Green Tomatoes

Weight per 100 calories

• Cooked Tahitian Taro: 227g
• Green Tomatoes: 435g

Cooked Tahitian Taro has 1.9 times more energy per 100g than Green Tomatoes. It has low energy density when compared to other foods. Raw Green Tomatoes having very low energy density.

Which food has more nutrients per 100 calories - Cooked Tahitian Taro or Green Tomatoes?

Macros Ratio

	Protein	Fat	Carbs
Cooked Tahitian Taro	33%	12%	55%
Green Tomatoes	18%	7%	75%

Macro Nutrients

	Cooked Tahitian Taro	Green Tomatoes	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	1.6% 1.55g	0.9% 0.87g	97g per day for Men 19-50 years
Saturated Fat	0.99% 0.32g	0.38% 0.12g	32g per day for Men 19-50 years
Omega 3	12% 0.19g	0.82% 0.013g	1.6g per day for Men 19-50 years
Omega 6	2.62% 0.45g	2% 0.34g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	12% 15.6g	17% 22g	130g per day for Men 19-50 years
Sugars	NA	24% 17.4g	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	12.6% 4.8g	38g per day for Men 19-50 years
Protein	17% 9.45g	9.3% 5.2g	56g per day for Men 19-50 years

Vitamins

	Cooked Tahitian Taro	Green Tomatoes	Recommended Dietary Allowance
Vitamin A	22.2% 200μg	15.5% 139μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.33% 0.1mg	21.7% 0.26mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	34.6% 0.45mg	13.4% 0.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.8% 1.1mg	13.6% 2.17mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.73% 0.29mg	43.5% 2.17mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	20.5% 0.27mg	27% 0.35mg	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	3.98% 16μg	9.8% 39μg	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	96% 86.4mg	113% 102mg	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	11% 1.65mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	36.6% 44μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Tahitian Taro	Green Tomatoes	Recommended Dietary Allowance
Calcium	34% 339mg	5.65% 56.5mg	1000mg per day for Men 19-50 years
Copper	19% 0.17mg	43.5% 0.39mg	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	44.3% 3.55mg	27.7% 2.2mg	8mg per day for Men 19-50 years
Magnesium	27.6% 116mg	10.4% 43.5mg	420mg per day for Men 19-50 years
Manganese	16.6% 0.38mg	19% 0.43mg	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	21.8% 152mg	17.4% 122mg	700mg per day for Men 19-50 years
Potassium	41.6% 1416mg	26% 887mg	3400mg per day for Men 19-50 years
Selenium	3.3% 1.8μg	3.16% 1.74μg	55μg per day for Men 19-50 years
Sodium	8.2% 123mg	3.77% 56.5mg	1500mg per day for Men 19-50 years
Zinc	2.07% 0.23mg	2.77% 0.3mg	11mg per day for Men 19-50 years
Water	5.3% 197g	11% 404g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 calories of Cooked Tahitian Taro vs Green Tomatoes:

• Cooked Tahitian Taro no Salt has 1.4 times more Vitamin A and 2.6 times more Vitamin B2 than Raw Green Tomatoes.
• While Raw Green Tomatoes contain 2.6 times more Vitamin B1, 2 times more Vitamin B3, 7.6 times more Vitamin B5, 1.3 times more Vitamin B6 and 2.5 times more Vitamin B9 than Cooked Tahitian Taro no Salt.
• Both Cooked Tahitian Taro no Salt and Raw Green Tomatoes have similar amounts of Vitamin C per 100 kcal.
• Both Cooked Tahitian Taro no Salt as well as Raw Green Tomatoes have insufficient amounts of Vitamin B12 and Vitamin D in 100 kcal.

Comparing minerals per 100 calories for Cooked Tahitian Taro vs Green Tomatoes:

• Cooked Tahitian Taro no Salt has 6 times more Calcium, 1.6 times more Iron, 2.7 times more Magnesium, 1.3 times more Phosphorus, 1.6 times more Potassium and 2.2 times more Sodium than Raw Green Tomatoes.
• While Raw Green Tomatoes contain 2.3 times more Copper, 1.3 times more Zinc and 2.1 times more Water than Cooked Tahitian Taro no Salt.
• Both Cooked Tahitian Taro no Salt and Raw Green Tomatoes have similar amounts of Manganese and Selenium per 100 kcal.

Comparison of macro-nutrients per 100 calories:

• Cooked Tahitian Taro no Salt has 1.8 times more Fat, 14.8 times more Omega 3, 1.3 times more Omega 6 and 1.8 times more Protein than Raw Green Tomatoes.
• While Raw Green Tomatoes contain 1.4 times more Carbohydrate than Cooked Tahitian Taro no Salt.
• Both Cooked Tahitian Taro no Salt and Raw Green Tomatoes have similar amounts of Energy per 100 kcal.
• Both Cooked Tahitian Taro no Salt as well as Raw Green Tomatoes have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 kcal.