Comparing Nutrients in 300 calories Tomatoes VS Taro Shoots

Weight per 300 calories

• Tomatoes: 1667g
• Taro Shoots: 2727g

Tomatoes have 1.6 times more energy per 100g than Taro Shoots. It has very low energy density when compared to other foods. Raw Taro Shoots having very low energy density.

Which food has more nutrients per 300 calories - Tomatoes or Taro Shoots?

Macros Ratio

	Protein	Fat	Carbs
Tomatoes	17%	9%	74%
Taro Shoots	27%	6%	67%

Macro Nutrients

	Tomatoes	Taro Shoots	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	3.44% 3.33g	2.53% 2.45g	97g per day for Men 19-50 years
Saturated Fat	1.46% 0.47g	1.53% 0.49g	32g per day for Men 19-50 years
Omega 3	3.13% 0.05g	18.8% 0.3g	1.6g per day for Men 19-50 years
Omega 6	7.84% 1.33g	4.17% 0.71g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	50% 65g	48.7% 63.3g	130g per day for Men 19-50 years
Sugars	60.5% 44g	NA	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	31.5% 23g	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	% 21g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	52.6% 20g	NA	38g per day for Men 19-50 years
Protein	26% 14.7g	45% 25g	56g per day for Men 19-50 years

Vitamins

	Tomatoes	Taro Shoots	Recommended Dietary Allowance
Vitamin A	77.8% 700μg	9.1% 82μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	51.4% 0.62mg	91% 1.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	24.4% 0.32mg	105% 1.36mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	62% 9.9mg	136% 22mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	29.7% 1.5mg	41% 2.05mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	103% 1.33mg	233% 3.03mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	26% 7.8μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	62.5% 250μg	20.5% 82μg	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	254% 228mg	636% 573mg	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	60% 9mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	110% 132μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomatoes	Taro Shoots	Recommended Dietary Allowance
Calcium	16.7% 167mg	32.7% 327mg	1000mg per day for Men 19-50 years
Copper	109% 0.98mg	267% 2.4mg	0.9mg per day for Men 19-50 years
Fluoride	0.96% 38.3μg	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	56.3% 4.5mg	205% 16.4mg	8mg per day for Men 19-50 years
Magnesium	43.7% 183mg	52% 218mg	420mg per day for Men 19-50 years
Manganese	82.6% 1.9mg	145% 3.33mg	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	57% 400mg	109% 764mg	700mg per day for Men 19-50 years
Potassium	116% 3950mg	266% 9055mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	44.6% 24.5μg	55μg per day for Men 19-50 years
Sodium	5.56% 83.3mg	1.8% 27.3mg	1500mg per day for Men 19-50 years
Zinc	25.8% 2.83mg	126% 14mg	11mg per day for Men 19-50 years
Water	42.6% 1575g	70.6% 2613g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Tomatoes vs Taro Shoots:

• Raw Ripe Red Tomatoes have 8.6 times more Vitamin A and 3.1 times more Vitamin B9 than Raw Taro Shoots.
• While Raw Taro Shoots contain 1.8 times more Vitamin B1, 4.3 times more Vitamin B2, 2.2 times more Vitamin B3, 1.4 times more Vitamin B5, 2.3 times more Vitamin B6 and 2.5 times more Vitamin C than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes as well as Raw Taro Shoots have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Tomatoes vs Taro Shoots:

• Raw Ripe Red Tomatoes have 3.1 times more Sodium than Raw Taro Shoots.
• While Raw Taro Shoots contain 2 times more Calcium, 2.4 times more Copper, 3.6 times more Iron, 1.8 times more Manganese, 1.9 times more Phosphorus, 2.3 times more Potassium, more Selenium, 4.9 times more Zinc and 1.7 times more Water than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes and Raw Taro Shoots have similar amounts of Magnesium per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Raw Ripe Red Tomatoes have 1.4 times more Fat and 1.9 times more Omega 6 than Raw Taro Shoots.
• While Raw Taro Shoots contain 6 times more Omega 3 and 1.7 times more Protein than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes and Raw Taro Shoots have similar amounts of Energy and Carbohydrate per 300 kcal.
• Both Raw Ripe Red Tomatoes as well as Raw Taro Shoots have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.