Comparing Nutrients in 300 calories Cooked Tahitian Taro VS Green Tomatoes

Weight per 300 calories

• Cooked Tahitian Taro: 682g
• Green Tomatoes: 1304g

Cooked Tahitian Taro has 1.9 times more energy per 100g than Green Tomatoes. It has low energy density when compared to other foods. Raw Green Tomatoes having very low energy density.

Which food has more nutrients per 300 calories - Cooked Tahitian Taro or Green Tomatoes?

Macros Ratio

	Protein	Fat	Carbs
Cooked Tahitian Taro	33%	12%	55%
Green Tomatoes	18%	7%	75%

Macro Nutrients

	Cooked Tahitian Taro	Green Tomatoes	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	4.78% 4.64g	2.7% 2.6g	97g per day for Men 19-50 years
Saturated Fat	2.96% 0.95g	1.14% 0.37g	32g per day for Men 19-50 years
Omega 3	36.2% 0.58g	2.45% 0.039g	1.6g per day for Men 19-50 years
Omega 6	7.86% 1.34g	6% 1g	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	72% 52g	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	37.8% 14.3g	38g per day for Men 19-50 years
Protein	50.6% 28.4g	28% 15.7g	56g per day for Men 19-50 years

Vitamins

	Cooked Tahitian Taro	Green Tomatoes	Recommended Dietary Allowance
Vitamin A	66.7% 600μg	46.4% 417μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	25% 0.3mg	65.2% 0.78mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	104% 1.35mg	40% 0.52mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	20.5% 3.27mg	40.8% 6.52mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17% 0.86mg	130% 6.52mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	61.4% 0.8mg	81.3% 1.06mg	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	29.3% 117μg	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	339% 305mg	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	33% 4.96mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	110% 132μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Tahitian Taro	Green Tomatoes	Recommended Dietary Allowance
Calcium	102% 1016mg	17% 170mg	1000mg per day for Men 19-50 years
Copper	57.6% 0.52mg	130% 1.17mg	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	83% 6.65mg	8mg per day for Men 19-50 years
Magnesium	82.8% 348mg	31% 130mg	420mg per day for Men 19-50 years
Manganese	50% 1.15mg	56.7% 1.3mg	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	52% 365mg	700mg per day for Men 19-50 years
Potassium	125% 4248mg	78.3% 2661mg	3400mg per day for Men 19-50 years
Selenium	9.9% 5.45μg	9.5% 5.2μg	55μg per day for Men 19-50 years
Sodium	24.5% 368mg	11.3% 170mg	1500mg per day for Men 19-50 years
Zinc	6.2% 0.68mg	8.3% 0.91mg	11mg per day for Men 19-50 years
Water	16% 590g	32.8% 1213g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Cooked Tahitian Taro vs Green Tomatoes:

• Cooked Tahitian Taro no Salt has 1.4 times more Vitamin A and 2.6 times more Vitamin B2 than Raw Green Tomatoes.
• While Raw Green Tomatoes contain 2.6 times more Vitamin B1, 2 times more Vitamin B3, 7.6 times more Vitamin B5, 1.3 times more Vitamin B6 and 2.5 times more Vitamin B9 than Cooked Tahitian Taro no Salt.
• Both Cooked Tahitian Taro no Salt and Raw Green Tomatoes have similar amounts of Vitamin C per 300 kcal.
• Both Cooked Tahitian Taro no Salt as well as Raw Green Tomatoes have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Cooked Tahitian Taro vs Green Tomatoes:

• Cooked Tahitian Taro no Salt has 6 times more Calcium, 1.6 times more Iron, 2.7 times more Magnesium, 1.3 times more Phosphorus, 1.6 times more Potassium and 2.2 times more Sodium than Raw Green Tomatoes.
• While Raw Green Tomatoes contain 2.3 times more Copper, 1.3 times more Zinc and 2.1 times more Water than Cooked Tahitian Taro no Salt.
• Both Cooked Tahitian Taro no Salt and Raw Green Tomatoes have similar amounts of Manganese and Selenium per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Cooked Tahitian Taro no Salt has 1.8 times more Fat, 14.8 times more Omega 3, 1.3 times more Omega 6 and 1.8 times more Protein than Raw Green Tomatoes.
• While Raw Green Tomatoes contain 1.4 times more Carbohydrate than Cooked Tahitian Taro no Salt.
• Both Cooked Tahitian Taro no Salt and Raw Green Tomatoes have similar amounts of Energy per 300 kcal.
• Both Cooked Tahitian Taro no Salt as well as Raw Green Tomatoes have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.