Comparing Nutrients in 300 calories Taro Shoots VS Frozen Roasted Potatoes with Salt

Weight per 300 calories

• Taro Shoots: 2727g
• Frozen Roasted Potatoes with Salt: 236g

Frozen Roasted Potatoes with Salt have 11.5 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.

Which food has more nutrients per 300 calories - Taro Shoots or Frozen Roasted Potatoes with Salt?

Macros Ratio

	Protein	Fat	Carbs
Taro Shoots	27%	6%	67%
Frozen Roasted Potatoes with Salt	7%	13%	80%

Macro Nutrients

	Taro Shoots	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	2.53% 2.45g	4.4% 4.28g	97g per day for Men 19-50 years
Saturated Fat	1.53% 0.49g	1.23% 0.39g	32g per day for Men 19-50 years
Omega 3	18.8% 0.3g	NA	1.6g per day for Men 19-50 years
Omega 6	4.17% 0.71g	NA	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	47.5% 61.8g	130g per day for Men 19-50 years
Sugars	NA	2.25% 1.63g	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	16% 6.14g	38g per day for Men 19-50 years
Protein	45% 25g	9.36% 5.24g	56g per day for Men 19-50 years

Vitamins

	Taro Shoots	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Vitamin A	9.1% 82μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	91% 1.1mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	105% 1.36mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	136% 22mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	41% 2.05mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	233% 3.03mg	NA	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	NA	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	636% 573mg	4.46% 4mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Taro Shoots	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Calcium	32.7% 327mg	3.54% 35.4mg	1000mg per day for Men 19-50 years
Copper	267% 2.4mg	NA	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	14.8% 1.2mg	8mg per day for Men 19-50 years
Magnesium	52% 218mg	NA	420mg per day for Men 19-50 years
Manganese	145% 3.33mg	NA	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	NA	700mg per day for Men 19-50 years
Potassium	266% 9055mg	31.3% 1063mg	3400mg per day for Men 19-50 years
Selenium	44.6% 24.5μg	NA	55μg per day for Men 19-50 years
Sodium	1.8% 27.3mg	47% 704mg	1500mg per day for Men 19-50 years
Zinc	126% 14mg	NA	11mg per day for Men 19-50 years
Water	70.6% 2613g	4.35% 161g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Taro Shoots vs Frozen Roasted Potatoes with Salt:

• Raw Taro Shoots have 142.6 times more Vitamin C than Frozen Roasted Potatoes with Salt.

Comparing minerals per 300 calories for Taro Shoots vs Frozen Roasted Potatoes with Salt:

• Raw Taro Shoots have 9.2 times more Calcium, 13.9 times more Iron, 8.5 times more Potassium and 16.2 times more Water than Frozen Roasted Potatoes with Salt.
• While Frozen Roasted Potatoes with Salt contain 25.8 times more Sodium than Raw Taro Shoots.

Comparison of macro-nutrients per 300 calories:

• Raw Taro Shoots have 4.8 times more Protein than Frozen Roasted Potatoes with Salt.
• While Frozen Roasted Potatoes with Salt contain 1.7 times more Fat than Raw Taro Shoots.
• Both Raw Taro Shoots and Frozen Roasted Potatoes with Salt have similar amounts of Energy and Carbohydrate per 300 kcal.
• Both Raw Taro Shoots as well as Frozen Roasted Potatoes with Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.