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

Weight per 300 calories

• Cooked Tahitian Taro with Salt: 682g
• Tomato Juice: 1765g

Cooked Tahitian Taro with Salt has 2.6 times more energy per 100g than Tomato Juice. It has low energy density when compared to other foods. Canned Tomato Juice no Salt having very low energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Cooked Tahitian Taro with Salt	33%	12%	55%
Tomato Juice	17%	13%	70%

Macro Nutrients

	Cooked Tahitian Taro with Salt	Tomato Juice	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	4.78% 4.64g	5.28% 5.1g	97g per day for Men 19-50 years
Saturated Fat	2.96% 0.95g	1.05% 0.34g	32g per day for Men 19-50 years
Omega 3	36.2% 0.58g	5.5% 0.088g	1.6g per day for Men 19-50 years
Omega 6	7.86% 1.34g	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	36% 46.7g	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	50.6% 28.4g	26.8% 15g	56g per day for Men 19-50 years

Vitamins

	Cooked Tahitian Taro with Salt	Tomato Juice	Recommended Dietary Allowance
Vitamin A	66.7% 600μg	45% 406μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	25% 0.3mg	147% 1.76mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	104% 1.35mg	106% 1.38mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	20.5% 3.27mg	74.2% 12mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17% 0.86mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	61.4% 0.8mg	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	12% 47.7μg	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	288% 259mg	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 Tahitian Taro with Salt	Tomato Juice	Recommended Dietary Allowance
Calcium	102% 1016mg	17.6% 176mg	1000mg per day for Men 19-50 years
Copper	57.6% 0.52mg	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	133% 10.6mg	86% 6.9mg	8mg per day for Men 19-50 years
Magnesium	82.8% 348mg	46.2% 194mg	420mg per day for Men 19-50 years
Manganese	50% 1.15mg	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	65.3% 457mg	48% 335mg	700mg per day for Men 19-50 years
Potassium	125% 4248mg	113% 3829mg	3400mg per day for Men 19-50 years
Selenium	9.9% 5.45μg	16% 8.82μg	55μg per day for Men 19-50 years
Sodium	132% 1977mg	11.8% 176mg	1500mg per day for Men 19-50 years
Zinc	6.2% 0.68mg	17.6% 1.94mg	11mg per day for Men 19-50 years
Water	16% 590g	45% 1663g	3700g per day for Men 19-50 years

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

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

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

• 300 calories of Cooked Tahitian Taro with Salt have 1.5 times more Vitamin A than Tomato Juice.
• While 300 kcal of Canned Tomato Juice no Salt contain 5.9 times more Vitamin B1, 3.6 times more Vitamin B3, 1.5 times more Vitamin B6, 7.4 times more Vitamin B9 and 4.8 times more Vitamin C than Cooked Tahitian Taro with Salt.
• Both Cooked Tahitian Taro with Salt and Tomato Juice provide similar amounts of Vitamin B2 per 300 calories.
• Both Cooked Tahitian 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 Tahitian Taro with Salt vs Tomato Juice:

• 300 calories of Cooked Tahitian Taro with Salt have 5.8 times more Calcium, 1.5 times more Iron, 1.8 times more Magnesium, 1.4 times more Phosphorus and 11.2 times more Sodium than Tomato Juice.
• While 300 kcal of Canned Tomato Juice no Salt contain 1.4 times more Copper, 1.6 times more Selenium, 2.8 times more Zinc and 2.8 times more Water than Cooked Tahitian Taro with Salt.
• Both Cooked Tahitian Taro with Salt and Tomato Juice contain similar levels of Manganese and Potassium per 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Cooked Tahitian Taro with Salt have 6.6 times more Omega 3, 3.4 times more Omega 6 and 1.9 times more Protein than Tomato Juice.
• While 300 kcal of Canned Tomato Juice no Salt contain 1.3 times more Carbohydrate than Cooked Tahitian Taro with Salt.
• Both Cooked Tahitian Taro with Salt and Tomato Juice offer comparable quantities of Energy per 300 calories.
• 300 calories of Tomato Juice provide inadequate amounts of Omega 3 and Omega 6