Comparing Nutrients in 300 calories Tomatoes VS Cooked Tahitian Taro with Salt

Weight per 300 calories

• Tomatoes: 1667g
• Cooked Tahitian Taro with Salt: 682g

Cooked Tahitian Taro with Salt has 2.4 times more energy per unit of mass than Raw Ripe Red Tomatoes, which is low in comparison to other foods. Tomatoes having very low energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Tomatoes	17%	9%	74%
Cooked Tahitian Taro with Salt	33%	12%	55%

Macro Nutrients

	Tomatoes	Cooked Tahitian Taro with Salt	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	3.44% 3.33g	4.78% 4.64g	97g per day for Men 19-50 years
Saturated Fat	1.46% 0.47g	2.96% 0.95g	32g per day for Men 19-50 years
Omega 3	3.13% 0.05g	36.2% 0.58g	1.6g per day for Men 19-50 years
Omega 6	7.84% 1.33g	7.86% 1.34g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	50% 65g	36% 46.7g	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	50.6% 28.4g	56g per day for Men 19-50 years

Vitamins

	Tomatoes	Cooked Tahitian Taro with Salt	Recommended Dietary Allowance
Vitamin A	77.8% 700μg	66.7% 600μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	51.4% 0.62mg	25% 0.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	24.4% 0.32mg	104% 1.35mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	62% 9.9mg	20.5% 3.27mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	29.7% 1.5mg	17% 0.86mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	103% 1.33mg	61.4% 0.8mg	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	12% 47.7μg	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	288% 259mg	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	Cooked Tahitian Taro with Salt	Recommended Dietary Allowance
Calcium	16.7% 167mg	102% 1016mg	1000mg per day for Men 19-50 years
Copper	109% 0.98mg	57.6% 0.52mg	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	133% 10.6mg	8mg per day for Men 19-50 years
Magnesium	43.7% 183mg	82.8% 348mg	420mg per day for Men 19-50 years
Manganese	82.6% 1.9mg	50% 1.15mg	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	65.3% 457mg	700mg per day for Men 19-50 years
Potassium	116% 3950mg	125% 4248mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	9.9% 5.45μg	55μg per day for Men 19-50 years
Sodium	5.56% 83.3mg	132% 1977mg	1500mg per day for Men 19-50 years
Zinc	25.8% 2.83mg	6.2% 0.68mg	11mg per day for Men 19-50 years
Water	42.6% 1575g	16% 590g	3700g per day for Men 19-50 years

Tomatoes VS Cooked Tahitian Taro With Salt Nutrients Per 300 Kcal

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

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

• 300 calories of Tomatoes have 2.1 times more Vitamin B1, 3 times more Vitamin B3, 1.7 times more Vitamin B5, 1.7 times more Vitamin B6 and 5.2 times more Vitamin B9 than Cooked Tahitian Taro with Salt.
• While 300 kcal of Cooked Tahitian Taro with Salt contain 4.3 times more Vitamin B2 than Raw Ripe Red Tomatoes.
• Both Tomatoes and Cooked Tahitian Taro with Salt provide similar amounts of Vitamin A and Vitamin C per 300 calories.
• Both Raw Ripe Red Tomatoes as well as Cooked Tahitian Taro with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 300 calories.

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

• 300 calories of Tomatoes have 1.9 times more Copper, 1.7 times more Manganese, 4.2 times more Zinc and 2.7 times more Water than Cooked Tahitian Taro with Salt.
• While 300 kcal of Cooked Tahitian Taro with Salt contain 6.1 times more Calcium, 2.4 times more Iron, 1.9 times more Magnesium, more Selenium and 23.7 times more Sodium than Raw Ripe Red Tomatoes.
• Both Tomatoes and Cooked Tahitian Taro with Salt contain similar levels of Phosphorus and Potassium per 300 calories.
• 300 calories of Tomatoes lack sufficient amounts of Selenium

Comparison of macro-nutrients per 300 calories:

• 300 calories of Tomatoes have 1.4 times more Carbohydrate than Cooked Tahitian Taro with Salt.
• While 300 kcal of Cooked Tahitian Taro with Salt contain 11.6 times more Omega 3 and 1.9 times more Protein than Raw Ripe Red Tomatoes.
• Both Tomatoes and Cooked Tahitian Taro with Salt offer comparable quantities of Energy and Omega 6 per 300 calories.
• 300 calories of Tomatoes provide inadequate amounts of Omega 3