Comparing Nutrients in 500 calories Canned Carrots with Salt VS Taro Shoots

Weight per 500 calories

• Canned Carrots with Salt: 2000g
• Taro Shoots: 4546g

Canned Carrots with Salt have 2.3 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.

Discover which food has more nutrients per 500 calories - Canned Carrots with Salt or Taro Shoots?

Macros Ratio

	Protein	Fat	Carbs
Canned Carrots with Salt	10%	6%	84%
Taro Shoots	27%	6%	67%

Macro Nutrients

	Canned Carrots with Salt	Taro Shoots	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	3.9% 3.8g	4.2% 4.1g	97g per day for Men 19-50 years
Saturated Fat	2.25% 0.72g	2.56% 0.82g	32g per day for Men 19-50 years
Omega 3	13.8% 0.22g	31.3% 0.5g	1.6g per day for Men 19-50 years
Omega 6	9.3% 1.58g	6.95% 1.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	85.2% 111g	81% 105g	130g per day for Men 19-50 years
Sugars	68.4% 49.6g	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	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	79% 30g	NA	38g per day for Men 19-50 years
Protein	23% 13g	74.7% 42g	56g per day for Men 19-50 years

Vitamins

	Canned Carrots with Salt	Taro Shoots	Recommended Dietary Allowance
Vitamin A	1240% 11160μg	15% 136μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	30% 0.36mg	152% 1.8mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	46% 0.6mg	175% 2.27mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	69% 11mg	227% 36.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	54% 2.7mg	68% 3.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	172% 2.24mg	388% 5.05mg	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	45% 180μg	34% 136μg	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	60% 54mg	1061% 955mg	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	99% 15mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	163% 196μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Carrots with Salt	Taro Shoots	Recommended Dietary Allowance
Calcium	50% 500mg	54.5% 545mg	1000mg per day for Men 19-50 years
Copper	231% 2.08mg	444% 4mg	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	160% 13mg	341% 27.3mg	8mg per day for Men 19-50 years
Magnesium	38% 160mg	86.6% 364mg	420mg per day for Men 19-50 years
Manganese	391% 9mg	241% 5.55mg	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	68.6% 480mg	182% 1273mg	700mg per day for Men 19-50 years
Potassium	105% 3580mg	444% 15091mg	3400mg per day for Men 19-50 years
Selenium	14.5% 8μg	74.4% 41μg	55μg per day for Men 19-50 years
Sodium	323% 4840mg	3.03% 45.5mg	1500mg per day for Men 19-50 years
Zinc	47.3% 5.2mg	211% 23mg	11mg per day for Men 19-50 years
Water	50.2% 1859g	118% 4355g	3700g per day for Men 19-50 years

Canned Carrots With Salt VS Taro Shoots Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Canned Carrots with Salt or Taro Shoots?

Lets compare vitamin content per 500 calories of Canned Carrots with Salt vs Taro Shoots:

• 500 calories of Canned Carrots with Salt have 81.8 times more Vitamin A and 1.3 times more Vitamin B9 than Taro Shoots.
• While 500 kcal of Raw Taro Shoots contain 5.1 times more Vitamin B1, 3.8 times more Vitamin B2, 3.3 times more Vitamin B3, 1.3 times more Vitamin B5, 2.3 times more Vitamin B6 and 17.7 times more Vitamin C than Drained Canned Carrots with Salt.
• Both Drained Canned Carrots with Salt as well as Raw Taro Shoots have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Canned Carrots with Salt vs Taro Shoots:

• 500 calories of Canned Carrots with Salt have 1.6 times more Manganese and 106.5 times more Sodium than Taro Shoots.
• While 500 kcal of Raw Taro Shoots contain 1.9 times more Copper, 2.1 times more Iron, 2.3 times more Magnesium, 2.7 times more Phosphorus, 4.2 times more Potassium, 5.1 times more Selenium, 4.5 times more Zinc and 2.3 times more Water than Drained Canned Carrots with Salt.
• Both Canned Carrots with Salt and Taro Shoots contain similar levels of Calcium per 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 kcal of Raw Taro Shoots contain 2.3 times more Omega 3 and 3.3 times more Protein than Drained Canned Carrots with Salt.
• Both Canned Carrots with Salt and Taro Shoots offer comparable quantities of Energy and Carbohydrate per 500 calories.
• Both Drained Canned Carrots with Salt as well as Raw Taro Shoots provide inadequate amounts of Omega 6 in 500 calories.