Comparing Nutrients in 300 calories Dried Beechnuts VS Taro

Weight per 300 calories

• Dried Beechnuts: 52g
• Taro: 268g

Dried Beechnuts have 5.1 times more energy per 100g than Taro. It has very high energy density when compared to other foods. Raw Taro having average energy density.

Discover which food has more nutrients per 300 calories - Dried Beechnuts or Taro?

Macros Ratio

	Protein	Fat	Carbs
Dried Beechnuts	4%	74%	22%
Taro	5%	2%	93%

Macro Nutrients

	Dried Beechnuts	Taro	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	27% 26g	0.55% 0.54g	97g per day for Men 19-50 years
Saturated Fat	9.3% 2.98g	0.34% 0.11g	32g per day for Men 19-50 years
Omega 3	55.3% 0.89g	4.2% 0.067g	1.6g per day for Men 19-50 years
Omega 6	56.3% 9.58g	0.91% 0.16g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	13.4% 17.4g	54.5% 71g	130g per day for Men 19-50 years
Sugars	NA	1.48% 1.07g	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	29% 11g	38g per day for Men 19-50 years
Protein	5.77% 3.23g	7.17% 4g	56g per day for Men 19-50 years

Vitamins

	Dried Beechnuts	Taro	Recommended Dietary Allowance
Vitamin A	0% 0μg	1.2% 10.7μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13% 0.16mg	21.2% 0.25mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15% 0.19mg	5.15% 0.067mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.85% 0.46mg	10% 1.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.64% 0.48mg	16.2% 0.81mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	27.4% 0.36mg	58.3% 0.76mg	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	14.7% 59μg	14.7% 59μg	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	8.97% 8.07mg	13.4% 12mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	42.5% 6.38mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	2.23% 2.68μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dried Beechnuts	Taro	Recommended Dietary Allowance
Calcium	0.052% 0.52mg	11.5% 115mg	1000mg per day for Men 19-50 years
Copper	38.8% 0.35mg	51% 0.46mg	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	16% 1.3mg	18.4% 1.47mg	8mg per day for Men 19-50 years
Magnesium	0% 0mg	21% 88.4mg	420mg per day for Men 19-50 years
Manganese	30.4% 0.7mg	44.6% 1.03mg	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	0% 0mg	32% 225mg	700mg per day for Men 19-50 years
Potassium	15.6% 530mg	46.6% 1583mg	3400mg per day for Men 19-50 years
Selenium	NA	3.4% 1.88μg	55μg per day for Men 19-50 years
Sodium	1.3% 19.8mg	1.96% 29.5mg	1500mg per day for Men 19-50 years
Zinc	1.7% 0.19mg	5.6% 0.62mg	11mg per day for Men 19-50 years
Water	0.093% 3.44g	5.1% 189g	3700g per day for Men 19-50 years

Dried Beechnuts VS Taro Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Dried Beechnuts or Taro?

Lets compare vitamin content per 300 calories of Dried Beechnuts vs Taro:

• 300 calories of Dried Beechnuts have 2.9 times more Vitamin B2 than Taro.
• While 300 kcal of Raw Taro contain 1.6 times more Vitamin B1, 3.5 times more Vitamin B3, 1.7 times more Vitamin B5, 2.1 times more Vitamin B6 and 1.5 times more Vitamin C than Dried Beechnuts.
• Both Dried Beechnuts and Taro provide similar amounts of Vitamin B9 per 300 calories.
• 300 calories of Dried Beechnuts have insufficient amounts of Vitamin B3
• 300 calories of Taro have insufficient amounts of Vitamin B2
• Both Dried Beechnuts as well as Raw Taro have insufficient amounts of Vitamin A and Vitamin B12 in 300 calories.

Comparing minerals per 300 calories for Dried Beechnuts vs Taro:

• 300 kcal of Raw Taro contain 221.1 times more Calcium, 1.3 times more Copper, more Magnesium, 1.5 times more Manganese, more Phosphorus and 3 times more Potassium than Dried Beechnuts.
• Both Dried Beechnuts and Taro contain similar levels of Iron per 300 calories.
• 300 calories of Dried Beechnuts lack sufficient amounts of Calcium, Magnesium and Phosphorus
• Both Dried Beechnuts as well as Raw Taro lack sufficient amounts of Zinc in 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Dried Beechnuts have 48.6 times more Fat, 27.1 times more Saturated Fat, 13.2 times more Omega 3 and 61.7 times more Omega 6 than Taro.
• While 300 kcal of Raw Taro contain 4.1 times more Carbohydrate than Dried Beechnuts.
• Both Dried Beechnuts and Taro offer comparable quantities of Energy per 300 calories.
• 300 calories of Dried Beechnuts provide inadequate amounts of Protein
• 300 calories of Taro provide inadequate amounts of Omega 3 and Omega 6