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

Weight per 300 calories

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

Drained Canned Carrots with Salt have 1.8 times more energy per unit of mass than Cooked Taro Shoots no Salt, which is very low in comparison to other foods. Cooked Taro Shoots having very low energy density.

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

Macros Ratio

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

Macro Nutrients

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

Vitamins

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

Minerals

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

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

• Cooked Taro Shoots no Salt have 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.
• While Drained Canned Carrots with Salt contain 104.2 times more Vitamin A and 1.7 times more Vitamin B9 than Cooked Taro Shoots no Salt.
• Both Cooked Taro Shoots no Salt and Drained Canned Carrots with Salt have similar amounts of Vitamin B5 per 300 kcal.
• Both Cooked Taro Shoots no Salt as well as Drained Canned Carrots with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

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

• Cooked Taro Shoots no Salt have 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.
• While Drained Canned Carrots with Salt contain 1.9 times more Manganese and 67.8 times more Sodium than Cooked Taro Shoots no Salt.
• Both Cooked Taro Shoots no Salt and Drained Canned Carrots with Salt have similar amounts of Calcium and Iron per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Cooked Taro Shoots no Salt have 1.6 times more Omega 3 and 2 times more Protein than Drained Canned Carrots with Salt.
• While Drained Canned Carrots with Salt contain 1.9 times more Omega 6 than Cooked Taro Shoots no Salt.
• Both Cooked Taro Shoots no Salt and Drained Canned Carrots with Salt have similar amounts of Energy and Carbohydrate per 300 kcal.
• Both Cooked Taro Shoots no Salt as well as Drained Canned Carrots with Salt have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 300 kcal.