Comparing Nutrients in 500 calories Cooked Frozen Carrots VS Taro Leaves

Weight per 500 calories

• Cooked Frozen Carrots: 1351g
• Taro Leaves: 1191g

Both foods have similar energy densities which is low in comparison to other foods.

Discover which food has more nutrients per 500 calories - Cooked Frozen Carrots or Taro Leaves?

Macros Ratio

	Protein	Fat	Carbs
Cooked Frozen Carrots	6%	16%	78%
Taro Leaves	37%	12%	51%

Macro Nutrients

	Cooked Frozen Carrots	Taro Leaves	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	9.47% 9.2g	9.1% 8.8g	97g per day for Men 19-50 years
Saturated Fat	5.07% 1.62g	5.6% 1.8g	32g per day for Men 19-50 years
Omega 3	37% 0.59g	69% 1.1g	1.6g per day for Men 19-50 years
Omega 6	23% 3.9g	15% 2.55g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	80.4% 104g	61.4% 79.8g	130g per day for Men 19-50 years
Sugars	76% 55g	49.4% 36g	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	5.2% 3.8g	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	% 4.86g	NA	g per day for Men 19-50 years
Sucrose	% 46.5g	NA	g per day for Men 19-50 years
Fiber	117% 44.6g	116% 44g	38g per day for Men 19-50 years
Protein	14% 7.84g	106% 59.3g	56g per day for Men 19-50 years

Vitamins

	Cooked Frozen Carrots	Taro Leaves	Recommended Dietary Allowance
Vitamin A	1270% 11432μg	319% 2869μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	33.8% 0.41mg	207% 2.5mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	38.5% 0.5mg	418% 5.43mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	35% 5.62mg	113% 18mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	47% 2.35mg	20% 1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	87.3% 1.14mg	134% 1.74mg	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	37% 149μg	375% 1500μg	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	34.5% 31mg	688% 619mg	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	91% 13.6mg	160% 24mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	153% 184μg	1077% 1293μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Frozen Carrots	Taro Leaves	Recommended Dietary Allowance
Calcium	47.3% 473mg	127% 1274mg	1000mg per day for Men 19-50 years
Copper	123% 1.1mg	357% 3.2mg	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	89.5% 7.16mg	335% 26.8mg	8mg per day for Men 19-50 years
Magnesium	35.4% 149mg	128% 536mg	420mg per day for Men 19-50 years
Manganese	98% 2.26mg	370% 8.5mg	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	60% 419mg	102% 714mg	700mg per day for Men 19-50 years
Potassium	76.3% 2595mg	227% 7714mg	3400mg per day for Men 19-50 years
Selenium	14.7% 8.1μg	19.5% 10.7μg	55μg per day for Men 19-50 years
Sodium	53% 797mg	2.4% 35.7mg	1500mg per day for Men 19-50 years
Zinc	43% 4.73mg	44.4% 4.9mg	11mg per day for Men 19-50 years
Water	33% 1221g	27.6% 1020g	3700g per day for Men 19-50 years

Cooked Frozen Carrots VS Taro Leaves Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Cooked Frozen Carrots or Taro Leaves?

Lets compare vitamin content per 500 calories of Cooked Frozen Carrots vs Taro Leaves:

• 500 calories of Cooked Frozen Carrots have 4 times more Vitamin A and 2.4 times more Vitamin B5 than Taro Leaves.
• While 500 kcal of Raw Taro Leaves contain 6.1 times more Vitamin B1, 10.9 times more Vitamin B2, 3.2 times more Vitamin B3, 1.5 times more Vitamin B6, 10.1 times more Vitamin B9, 19.9 times more Vitamin C, 1.8 times more Vitamin E and 7 times more Vitamin K than Boiled and Drained Frozen Carrots.
• Both Boiled and Drained Frozen Carrots as well as Raw Taro Leaves have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Cooked Frozen Carrots vs Taro Leaves:

• 500 calories of Cooked Frozen Carrots have 22.3 times more Sodium than Taro Leaves.
• While 500 kcal of Raw Taro Leaves contain 2.7 times more Calcium, 2.9 times more Copper, 3.7 times more Iron, 3.6 times more Magnesium, 3.8 times more Manganese, 1.7 times more Phosphorus, 3 times more Potassium and 1.3 times more Selenium than Boiled and Drained Frozen Carrots.
• Both Cooked Frozen Carrots and Taro Leaves contain similar levels of Zinc and Water per 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Cooked Frozen Carrots have 1.5 times more Omega 6, 1.3 times more Carbohydrate and 1.5 times more Sugars than Taro Leaves.
• While 500 kcal of Raw Taro Leaves contain 1.9 times more Omega 3 and 7.6 times more Protein than Boiled and Drained Frozen Carrots.
• Both Cooked Frozen Carrots and Taro Leaves offer comparable quantities of Energy and Fiber per 500 calories.