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

Weight per 300 calories

• Cooked Tahitian Taro: 682g
• Canned Carrots with Salt: 1200g

Cooked Tahitian Taro has 1.8 times more energy per 100g than Canned Carrots with Salt. It has low energy density when compared to other foods. Drained Canned Carrots with Salt having very low energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Cooked Tahitian Taro	33%	12%	55%
Canned Carrots with Salt	10%	6%	84%

Macro Nutrients

	Cooked Tahitian Taro	Canned Carrots with Salt	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	4.78% 4.64g	2.35% 2.28g	97g per day for Men 19-50 years
Saturated Fat	2.96% 0.95g	1.35% 0.43g	32g per day for Men 19-50 years
Omega 3	36.2% 0.58g	8.25% 0.13g	1.6g per day for Men 19-50 years
Omega 6	7.86% 1.34g	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	36% 46.7g	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	50.6% 28.4g	13.7% 7.68g	56g per day for Men 19-50 years

Vitamins

	Cooked Tahitian Taro	Canned Carrots with Salt	Recommended Dietary Allowance
Vitamin A	66.7% 600μg	744% 6696μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	25% 0.3mg	18% 0.22mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	104% 1.35mg	27.7% 0.36mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	20.5% 3.27mg	41.4% 6.62mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17% 0.86mg	32.4% 1.62mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	61.4% 0.8mg	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	12% 47.7μg	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	288% 259mg	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 Tahitian Taro	Canned Carrots with Salt	Recommended Dietary Allowance
Calcium	102% 1016mg	30% 300mg	1000mg per day for Men 19-50 years
Copper	57.6% 0.52mg	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	133% 10.6mg	96% 7.68mg	8mg per day for Men 19-50 years
Magnesium	82.8% 348mg	23% 96mg	420mg per day for Men 19-50 years
Manganese	50% 1.15mg	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	65.3% 457mg	41% 288mg	700mg per day for Men 19-50 years
Potassium	125% 4248mg	63% 2148mg	3400mg per day for Men 19-50 years
Selenium	9.9% 5.45μg	8.73% 4.8μg	55μg per day for Men 19-50 years
Sodium	24.5% 368mg	194% 2904mg	1500mg per day for Men 19-50 years
Zinc	6.2% 0.68mg	28.4% 3.12mg	11mg per day for Men 19-50 years
Water	16% 590g	30% 1115g	3700g per day for Men 19-50 years

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

• Cooked Tahitian Taro no Salt has 1.4 times more Vitamin B1, 3.8 times more Vitamin B2 and 8 times more Vitamin C than Drained Canned Carrots with Salt.
• While Drained Canned Carrots with Salt contain 11.2 times more Vitamin A, 2 times more Vitamin B3, 1.9 times more Vitamin B5, 1.7 times more Vitamin B6 and 2.3 times more Vitamin B9 than Cooked Tahitian Taro no Salt.
• Both Cooked Tahitian Taro 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 Tahitian Taro vs Canned Carrots with Salt:

• Cooked Tahitian Taro no Salt has 3.4 times more Calcium, 1.4 times more Iron, 3.6 times more Magnesium, 1.6 times more Phosphorus and 2 times more Potassium than Drained Canned Carrots with Salt.
• While Drained Canned Carrots with Salt contain 2.4 times more Copper, 4.7 times more Manganese, 7.9 times more Sodium, 4.6 times more Zinc and 1.9 times more Water than Cooked Tahitian Taro no Salt.
• Both Cooked Tahitian Taro no Salt and Drained Canned Carrots with Salt have similar amounts of Selenium per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Cooked Tahitian Taro no Salt has 2 times more Fat, 4.4 times more Omega 3, 1.4 times more Omega 6 and 3.7 times more Protein than Drained Canned Carrots with Salt.
• While Drained Canned Carrots with Salt contain 1.4 times more Carbohydrate than Cooked Tahitian Taro no Salt.
• Both Cooked Tahitian Taro no Salt and Drained Canned Carrots with Salt have similar amounts of Energy per 300 kcal.
• Both Cooked Tahitian Taro no Salt as well as Drained Canned Carrots with Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.