Comparing Nutrients in 300 calories Taro Shoots VS Baked Potato Flesh

Weight per 300 calories

• Taro Shoots: 2727g
• Baked Potato Flesh: 323g

Baked Potatoes Flesh no Salt have 8.5 times more energy per unit of mass than Raw Taro Shoots, which is average in comparison to other foods. Taro Shoots having very low energy density.

Discover which food has more nutrients per 300 calories - Taro Shoots or Baked Potato Flesh?

Macros Ratio

	Protein	Fat	Carbs
Taro Shoots	27%	6%	67%
Baked Potato Flesh	8%	1%	91%

Macro Nutrients

	Taro Shoots	Baked Potato Flesh	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	2.53% 2.45g	0.33% 0.32g	97g per day for Men 19-50 years
Saturated Fat	1.53% 0.49g	0.26% 0.084g	32g per day for Men 19-50 years
Omega 3	18.8% 0.3g	2% 0.032g	1.6g per day for Men 19-50 years
Omega 6	4.17% 0.71g	0.61% 0.1g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	48.7% 63.3g	53.5% 69.5g	130g per day for Men 19-50 years
Sugars	NA	7.56% 5.5g	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	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	12.7% 4.84g	38g per day for Men 19-50 years
Protein	45% 25g	11.3% 6.32g	56g per day for Men 19-50 years

Vitamins

	Taro Shoots	Baked Potato Flesh	Recommended Dietary Allowance
Vitamin A	9.1% 82μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	91% 1.1mg	28.2% 0.34mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	105% 1.36mg	5.2% 0.068mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	136% 22mg	28% 4.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	41% 2.05mg	36% 1.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	233% 3.03mg	74.7% 0.97mg	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	20.5% 82μg	7.26% 29μg	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	636% 573mg	46% 41.3mg	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	0.86% 0.13mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0.81% 0.97μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Taro Shoots	Baked Potato Flesh	Recommended Dietary Allowance
Calcium	32.7% 327mg	1.6% 16mg	1000mg per day for Men 19-50 years
Copper	267% 2.4mg	77% 0.69mg	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	205% 16.4mg	14% 1.13mg	8mg per day for Men 19-50 years
Magnesium	52% 218mg	19.2% 80.6mg	420mg per day for Men 19-50 years
Manganese	145% 3.33mg	22.6% 0.52mg	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	109% 764mg	23% 161mg	700mg per day for Men 19-50 years
Potassium	266% 9055mg	37% 1261mg	3400mg per day for Men 19-50 years
Selenium	44.6% 24.5μg	1.76% 0.97μg	55μg per day for Men 19-50 years
Sodium	1.8% 27.3mg	1.08% 16mg	1500mg per day for Men 19-50 years
Zinc	126% 14mg	8.5% 0.94mg	11mg per day for Men 19-50 years
Water	70.6% 2613g	6.58% 243g	3700g per day for Men 19-50 years

Taro Shoots VS Baked Potato Flesh Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Taro Shoots or Baked Potato Flesh?

Lets compare vitamin content per 300 calories of Taro Shoots vs Baked Potato Flesh:

• 300 calories of Taro Shoots have more Vitamin A, 3.2 times more Vitamin B1, 20.1 times more Vitamin B2, 4.8 times more Vitamin B3, 3.1 times more Vitamin B6, 2.8 times more Vitamin B9 and 13.9 times more Vitamin C than Baked Potato Flesh.
• Both Taro Shoots and Baked Potato Flesh provide similar amounts of Vitamin B5 per 300 calories.
• 300 calories of Baked Potato Flesh have insufficient amounts of Vitamin A and Vitamin B2
• Both Raw Taro Shoots as well as Baked Potatoes Flesh no Salt have insufficient amounts of Vitamin B12 and Vitamin D in 300 calories.

Comparing minerals per 300 calories for Taro Shoots vs Baked Potato Flesh:

• 300 calories of Taro Shoots have 20.3 times more Calcium, 3.5 times more Copper, 14.5 times more Iron, 2.7 times more Magnesium, 6.4 times more Manganese, 4.7 times more Phosphorus, 7.2 times more Potassium, 25.4 times more Selenium, 14.9 times more Zinc and 10.7 times more Water than Baked Potato Flesh.
• 300 calories of Baked Potato Flesh lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 300 calories:

• 300 calories of Taro Shoots have 9.3 times more Omega 3 and 4 times more Protein than Baked Potato Flesh.
• Both Taro Shoots and Baked Potato Flesh offer comparable quantities of Energy and Carbohydrate per 300 calories.
• 300 calories of Baked Potato Flesh provide inadequate amounts of Omega 3
• Both Raw Taro Shoots as well as Baked Potatoes Flesh no Salt provide inadequate amounts of Omega 6 in 300 calories.