Comparing Nutrients in 300 calories Canned Carrots with Salt VS Cooked Taro Shoots

Weight per 300 calories

• Canned Carrots with Salt: 1200g
• Cooked Taro Shoots: 2143g

Canned Carrots with Salt have 1.8 times more energy per 100g than Cooked Taro Shoots. It has very low energy density when compared to other foods. Cooked Taro Shoots no Salt having very low energy density.

Discover which food has more nutrients per 300 calories - Canned Carrots with Salt or Cooked Taro Shoots?

Macros Ratio

	Protein	Fat	Carbs
Canned Carrots with Salt	10%	6%	84%
Cooked Taro Shoots	18%	4%	78%

Macro Nutrients

	Canned Carrots with Salt	Cooked Taro Shoots	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	2.35% 2.28g	1.77% 1.7g	97g per day for Men 19-50 years
Saturated Fat	1.35% 0.43g	1.07% 0.34g	32g per day for Men 19-50 years
Omega 3	8.25% 0.13g	13.4% 0.21g	1.6g per day for Men 19-50 years
Omega 6	5.58% 0.95g	2.9% 0.49g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	51% 66.5g	52.7% 68.6g	130g per day for Men 19-50 years
Sugars	41% 29.8g	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	47.4% 18g	NA	38g per day for Men 19-50 years
Protein	13.7% 7.68g	28% 15.6g	56g per day for Men 19-50 years

Vitamins

	Canned Carrots with Salt	Cooked Taro Shoots	Recommended Dietary Allowance
Vitamin A	744% 6696μg	7.14% 64.3μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	18% 0.22mg	68% 0.81mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	27.7% 0.36mg	87.4% 1.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	41.4% 6.62mg	108% 17.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	32.4% 1.62mg	32.6% 1.63mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	103% 1.34mg	185% 2.4mg	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	27% 108μg	16% 64.3μg	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	36% 32.4mg	450% 405mg	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	59.2% 8.9mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	98% 118μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Carrots with Salt	Cooked Taro Shoots	Recommended Dietary Allowance
Calcium	30% 300mg	30% 300mg	1000mg per day for Men 19-50 years
Copper	139% 1.25mg	224% 2mg	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	96% 7.68mg	110% 8.8mg	8mg per day for Men 19-50 years
Magnesium	23% 96mg	41% 171mg	420mg per day for Men 19-50 years
Manganese	235% 5.4mg	121% 2.8mg	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	41% 288mg	79.6% 557mg	700mg per day for Men 19-50 years
Potassium	63% 2148mg	217% 7371mg	3400mg per day for Men 19-50 years
Selenium	8.73% 4.8μg	39% 21.4μg	55μg per day for Men 19-50 years
Sodium	194% 2904mg	2.86% 43mg	1500mg per day for Men 19-50 years
Zinc	28.4% 3.12mg	105% 11.6mg	11mg per day for Men 19-50 years
Water	30% 1115g	55% 2042g	3700g per day for Men 19-50 years

Canned Carrots With Salt VS Cooked Taro Shoots Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Canned Carrots with Salt or Cooked Taro Shoots?

Lets compare vitamin content per 300 calories of Canned Carrots with Salt vs Cooked Taro Shoots:

• 300 calories of Canned Carrots with Salt have 104.2 times more Vitamin A and 1.7 times more Vitamin B9 than Cooked Taro Shoots.
• While 300 kcal of Cooked Taro Shoots no Salt contain 3.8 times more Vitamin B1, 3.2 times more Vitamin B2, 2.6 times more Vitamin B3, 1.8 times more Vitamin B6 and 12.5 times more Vitamin C than Drained Canned Carrots with Salt.
• Both Canned Carrots with Salt and Cooked Taro Shoots provide similar amounts of Vitamin B5 per 300 calories.
• Both Drained Canned Carrots with Salt as well as Cooked Taro Shoots no Salt have insufficient amounts of Vitamin B12 and Vitamin D in 300 calories.

Comparing minerals per 300 calories for Canned Carrots with Salt vs Cooked Taro Shoots:

• 300 calories of Canned Carrots with Salt have 1.9 times more Manganese and 67.8 times more Sodium than Cooked Taro Shoots.
• While 300 kcal of Cooked Taro Shoots no Salt contain 1.6 times more Copper, 1.8 times more Magnesium, 1.9 times more Phosphorus, 3.4 times more Potassium, 4.5 times more Selenium, 3.7 times more Zinc and 1.8 times more Water than Drained Canned Carrots with Salt.
• Both Canned Carrots with Salt and Cooked Taro Shoots contain similar levels of Calcium and Iron per 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 kcal of Cooked Taro Shoots no Salt contain 1.6 times more Omega 3 and 2 times more Protein than Drained Canned Carrots with Salt.
• Both Canned Carrots with Salt and Cooked Taro Shoots offer comparable quantities of Energy and Carbohydrate per 300 calories.
• Both Drained Canned Carrots with Salt as well as Cooked Taro Shoots no Salt provide inadequate amounts of Omega 6 in 300 calories.