Comparing Nutrients in 300 calories Stewed Canned Tomatoes VS Taro Leaves

Weight per 300 calories

• Stewed Canned Tomatoes: 1154g
• Taro Leaves: 714g

Raw Taro Leaves have 1.6 times more energy per unit of mass than Stewed Canned Ripe Red Tomatoes, which is low in comparison to other foods. Stewed Canned Tomatoes having very low energy density.

Discover which food has more nutrients per 300 calories - Stewed Canned Tomatoes or Taro Leaves?

Macros Ratio

	Protein	Fat	Carbs
Stewed Canned Tomatoes	12%	6%	82%
Taro Leaves	37%	12%	51%

Macro Nutrients

	Stewed Canned Tomatoes	Taro Leaves	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	2.26% 2.2g	5.45% 5.3g	97g per day for Men 19-50 years
Saturated Fat	0.94% 0.3g	3.37% 1.08g	32g per day for Men 19-50 years
Omega 3	2.16% 0.035g	41.5% 0.66g	1.6g per day for Men 19-50 years
Omega 6	5.02% 0.85g	9% 1.53g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	55% 71.4g	37% 48g	130g per day for Men 19-50 years
Sugars	56% 40.6g	29.7% 21.5g	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	30% 21.7g	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	% 19g	NA	g per day for Men 19-50 years
Sucrose	% 0.23g	NA	g per day for Men 19-50 years
Fiber	30.4% 11.5g	69.5% 26.4g	38g per day for Men 19-50 years
Protein	18.8% 10.5g	63.5% 35.6g	56g per day for Men 19-50 years

Vitamins

	Stewed Canned Tomatoes	Taro Leaves	Recommended Dietary Allowance
Vitamin A	11.5% 104μg	191% 1721μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	44.2% 0.53mg	124% 1.5mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	31% 0.4mg	251% 3.26mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	51.5% 8.24mg	67.5% 11mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	26.3% 1.3mg	12% 0.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15% 0.2mg	80.2% 1.04mg	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	14.4% 57.7μg	225% 900μg	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	101% 91mg	413% 371mg	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	64% 9.58mg	96% 14.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	23% 27.7μg	646% 776μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Stewed Canned Tomatoes	Taro Leaves	Recommended Dietary Allowance
Calcium	39.2% 392mg	76.4% 764mg	1000mg per day for Men 19-50 years
Copper	144% 1.3mg	214% 1.93mg	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	192% 15.3mg	201% 16mg	8mg per day for Men 19-50 years
Magnesium	33% 138mg	76.5% 321mg	420mg per day for Men 19-50 years
Manganese	29.6% 0.68mg	222% 5.1mg	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	33% 231mg	61.2% 429mg	700mg per day for Men 19-50 years
Potassium	70.2% 2388mg	136% 4629mg	3400mg per day for Men 19-50 years
Selenium	12.6% 6.92μg	11.7% 6.43μg	55μg per day for Men 19-50 years
Sodium	170% 2550mg	1.43% 21.4mg	1500mg per day for Men 19-50 years
Zinc	18% 1.96mg	26.6% 2.93mg	11mg per day for Men 19-50 years
Water	28.5% 1056g	16.5% 612g	3700g per day for Men 19-50 years

Stewed Canned Tomatoes VS Taro Leaves Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Stewed Canned Tomatoes or Taro Leaves?

Lets compare vitamin content per 300 calories of Stewed Canned Tomatoes vs Taro Leaves:

• 300 calories of Stewed Canned Tomatoes have 2.2 times more Vitamin B5 than Taro Leaves.
• While 300 kcal of Raw Taro Leaves contain 16.6 times more Vitamin A, 2.8 times more Vitamin B1, 8.1 times more Vitamin B2, 1.3 times more Vitamin B3, 5.3 times more Vitamin B6, 15.6 times more Vitamin B9, 4.1 times more Vitamin C, 1.5 times more Vitamin E and 28 times more Vitamin K than Stewed Canned Ripe Red Tomatoes.
• Both Stewed Canned Ripe Red Tomatoes as well as Raw Taro Leaves have insufficient amounts of Vitamin B12 and Vitamin D in 300 calories.

Comparing minerals per 300 calories for Stewed Canned Tomatoes vs Taro Leaves:

• 300 calories of Stewed Canned Tomatoes have 119 times more Sodium and 1.7 times more Water than Taro Leaves.
• While 300 kcal of Raw Taro Leaves contain 1.9 times more Calcium, 1.5 times more Copper, 2.3 times more Magnesium, 7.5 times more Manganese, 1.9 times more Phosphorus, 1.9 times more Potassium and 1.5 times more Zinc than Stewed Canned Ripe Red Tomatoes.
• Both Stewed Canned Tomatoes and Taro Leaves contain similar levels of Iron and Selenium per 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Stewed Canned Tomatoes have 1.5 times more Carbohydrate and 1.9 times more Sugars than Taro Leaves.
• While 300 kcal of Raw Taro Leaves contain 19.2 times more Omega 3, 1.8 times more Omega 6, 2.3 times more Fiber and 3.4 times more Protein than Stewed Canned Ripe Red Tomatoes.
• Both Stewed Canned Tomatoes and Taro Leaves offer comparable quantities of Energy per 300 calories.
• 300 calories of Stewed Canned Tomatoes provide inadequate amounts of Omega 3 and Omega 6