Comparing Nutrients in 500 calories Cooked Taro with Salt VS Cooked Shoots Taro with Salt

Weight per 500 calories

• Cooked Taro with Salt: 352g
• Cooked Shoots Taro with Salt: 3571g

Cooked Taro with Salt has 10.1 times more energy per 100g than Cooked Shoots Taro with Salt. It has average energy density when compared to other foods. Cooked Shoots Taro with Salt having very low energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Cooked Taro with Salt	1%	1%	98%
Cooked Shoots Taro with Salt	18%	4%	78%

Macro Nutrients

	Cooked Taro with Salt	Cooked Shoots Taro with Salt	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	0.4% 0.39g	2.95% 2.86g	97g per day for Men 19-50 years
Saturated Fat	0.25% 0.081g	1.8% 0.57g	32g per day for Men 19-50 years
Omega 3	3.1% 0.049g	22.3% 0.36g	1.6g per day for Men 19-50 years
Omega 6	0.66% 0.11g	4.83% 0.82g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	94% 122g	87.6% 114g	130g per day for Men 19-50 years
Sugars	2.38% 1.73g	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	47.3% 18g	NA	38g per day for Men 19-50 years
Protein	3.27% 1.83g	46.6% 26g	56g per day for Men 19-50 years

Vitamins

	Cooked Taro with Salt	Cooked Shoots Taro with Salt	Recommended Dietary Allowance
Vitamin A	1.56% 14μg	12% 107μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	31.4% 0.38mg	113% 1.36mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.6% 0.099mg	146% 1.9mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.2% 1.8mg	181% 29mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	23.7% 1.2mg	54.3% 2.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	89.7% 1.17mg	308% 4mg	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	16.7% 67μg	26.8% 107μg	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	19.6% 17.6mg	750% 675mg	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	68.8% 10.3mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.52% 4.23μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Taro with Salt	Cooked Shoots Taro with Salt	Recommended Dietary Allowance
Calcium	6.34% 63.4mg	50% 500mg	1000mg per day for Men 19-50 years
Copper	78.6% 0.71mg	373% 3.36mg	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	31.7% 2.54mg	183% 14.6mg	8mg per day for Men 19-50 years
Magnesium	25% 106mg	68% 286mg	420mg per day for Men 19-50 years
Manganese	68.7% 1.6mg	202% 4.64mg	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	38.2% 268mg	133% 929mg	700mg per day for Men 19-50 years
Potassium	50% 1704mg	361% 12286mg	3400mg per day for Men 19-50 years
Selenium	5.76% 3.17μg	65% 35.7μg	55μg per day for Men 19-50 years
Sodium	59% 884mg	567% 8500mg	1500mg per day for Men 19-50 years
Zinc	8.64% 0.95mg	175% 19.3mg	11mg per day for Men 19-50 years
Water	6.07% 225g	92% 3404g	3700g per day for Men 19-50 years

Cooked Taro With Salt VS Cooked Shoots Taro With Salt Nutrients Per 500 Kcal

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

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

• 500 kcal of Cooked Shoots Taro with Salt contain 7.6 times more Vitamin A, 3.6 times more Vitamin B1, 19.2 times more Vitamin B2, 16.1 times more Vitamin B3, 2.3 times more Vitamin B5, 3.4 times more Vitamin B6, 1.6 times more Vitamin B9 and 38.3 times more Vitamin C than Cooked Taro with Salt.
• 500 calories of Cooked Taro with Salt have insufficient amounts of Vitamin A and Vitamin B2
• Both Cooked Taro with Salt as well as Cooked Shoots Taro with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

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

• 500 kcal of Cooked Shoots Taro with Salt contain 7.9 times more Calcium, 4.7 times more Copper, 5.8 times more Iron, 2.7 times more Magnesium, 2.9 times more Manganese, 3.5 times more Phosphorus, 7.2 times more Potassium, 11.3 times more Selenium, 9.6 times more Sodium, 20.3 times more Zinc and 15.2 times more Water than Cooked Taro with Salt.
• 500 calories of Cooked Taro with Salt lack sufficient amounts of Calcium, Selenium and Zinc

Comparison of macro-nutrients per 500 calories:

• 500 kcal of Cooked Shoots Taro with Salt contain 7.2 times more Omega 3 and 14.2 times more Protein than Cooked Taro with Salt.
• Both Cooked Taro with Salt and Cooked Shoots Taro with Salt offer comparable quantities of Energy and Carbohydrate per 500 calories.
• 500 calories of Cooked Taro with Salt provide inadequate amounts of Omega 3 and Protein
• Both Cooked Taro with Salt as well as Cooked Shoots Taro with Salt provide inadequate amounts of Omega 6 in 500 calories.