Comparing Nutrients in 300 calories Cooked Shoots Taro with Salt VS Tomato Juice

Weight per 300 calories

• Cooked Shoots Taro with Salt: 2143g
• Tomato Juice: 1765g

Both foods have similar energy densities which is very low in comparison to other foods.

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

Macros Ratio

	Protein	Fat	Carbs
Cooked Shoots Taro with Salt	18%	4%	78%
Tomato Juice	17%	13%	70%

Macro Nutrients

	Cooked Shoots Taro with Salt	Tomato Juice	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	1.77% 1.7g	5.28% 5.1g	97g per day for Men 19-50 years
Saturated Fat	1.07% 0.34g	1.05% 0.34g	32g per day for Men 19-50 years
Omega 3	13.4% 0.21g	5.5% 0.088g	1.6g per day for Men 19-50 years
Omega 6	2.9% 0.49g	2.3% 0.39g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	52.6% 68.4g	48% 62.3g	130g per day for Men 19-50 years
Sugars	NA	62.8% 45.5g	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	32.4% 23.5g	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	% 22g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	NA	18.6% 7.06g	38g per day for Men 19-50 years
Protein	28% 15.6g	26.8% 15g	56g per day for Men 19-50 years

Vitamins

	Cooked Shoots Taro with Salt	Tomato Juice	Recommended Dietary Allowance
Vitamin A	7.14% 64.3μg	45% 406μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	68% 0.81mg	147% 1.76mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	87.4% 1.14mg	106% 1.38mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	108% 17.4mg	74.2% 12mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	32.6% 1.63mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	185% 2.4mg	95% 1.24mg	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	16% 64.3μg	88.2% 353μg	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	450% 405mg	1375% 1237mg	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	37.6% 5.65mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	34% 40.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Shoots Taro with Salt	Tomato Juice	Recommended Dietary Allowance
Calcium	30% 300mg	17.6% 176mg	1000mg per day for Men 19-50 years
Copper	224% 2mg	82.4% 0.74mg	0.9mg per day for Men 19-50 years
Fluoride	NA	3.04% 122μg	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	110% 8.8mg	86% 6.9mg	8mg per day for Men 19-50 years
Magnesium	41% 171mg	46.2% 194mg	420mg per day for Men 19-50 years
Manganese	121% 2.8mg	52% 1.2mg	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	79.6% 557mg	48% 335mg	700mg per day for Men 19-50 years
Potassium	217% 7371mg	113% 3829mg	3400mg per day for Men 19-50 years
Selenium	39% 21.4μg	16% 8.82μg	55μg per day for Men 19-50 years
Sodium	340% 5100mg	11.8% 176mg	1500mg per day for Men 19-50 years
Zinc	105% 11.6mg	17.6% 1.94mg	11mg per day for Men 19-50 years
Water	55% 2042g	45% 1663g	3700g per day for Men 19-50 years

Cooked Shoots Taro With Salt VS Tomato Juice Nutrients Per 300 Kcal

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

Lets compare vitamin content per 300 calories of Cooked Shoots Taro with Salt vs Tomato Juice:

• 300 calories of Cooked Shoots Taro with Salt have 1.5 times more Vitamin B3 and 1.9 times more Vitamin B6 than Tomato Juice.
• While 300 kcal of Canned Tomato Juice no Salt contain 6.3 times more Vitamin A, 2.2 times more Vitamin B1, 5.5 times more Vitamin B9 and 3.1 times more Vitamin C than Cooked Shoots Taro with Salt.
• Both Cooked Shoots Taro with Salt and Tomato Juice provide similar amounts of Vitamin B2 per 300 calories.
• Both Cooked Shoots Taro with Salt as well as Canned Tomato Juice no Salt have insufficient amounts of Vitamin B12 and Vitamin D in 300 calories.

Comparing minerals per 300 calories for Cooked Shoots Taro with Salt vs Tomato Juice:

• 300 calories of Cooked Shoots Taro with Salt have 1.7 times more Calcium, 2.7 times more Copper, 1.3 times more Iron, 2.3 times more Manganese, 1.7 times more Phosphorus, 1.9 times more Potassium, 2.4 times more Selenium, 28.9 times more Sodium, 6 times more Zinc and 1.2 times more Water than Tomato Juice.
• Both Cooked Shoots Taro with Salt and Tomato Juice contain similar levels of Magnesium per 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Cooked Shoots Taro with Salt have 2.4 times more Omega 3 than Tomato Juice.
• Both Cooked Shoots Taro with Salt and Tomato Juice offer comparable quantities of Energy, Carbohydrate and Protein per 300 calories.
• 300 calories of Tomato Juice provide inadequate amounts of Omega 3
• Both Cooked Shoots Taro with Salt as well as Canned Tomato Juice no Salt provide inadequate amounts of Omega 6 in 300 calories.