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

Weight per 500 calories

• Cooked Shoots Taro with Salt: 3571g
• Cooked Tahitian Taro with Salt: 1136g

Cooked Tahitian Taro with Salt has 3.1 times more energy per unit of mass than Cooked Shoots Taro with Salt, which is low in comparison to other foods. Cooked Shoots Taro with Salt having very low energy density.

Which food has more nutrients per 500 calories - Cooked Shoots Taro with Salt or Cooked Tahitian Taro with Salt?

Macros Ratio

	Protein	Fat	Carbs
Cooked Shoots Taro with Salt	18%	4%	78%
Cooked Tahitian Taro with Salt	33%	12%	55%

Macro Nutrients

	Cooked Shoots Taro with Salt	Cooked Tahitian Taro with Salt	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	2.95% 2.86g	7.97% 7.73g	97g per day for Men 19-50 years
Saturated Fat	1.8% 0.57g	4.94% 1.58g	32g per day for Men 19-50 years
Omega 3	22.3% 0.36g	60.4% 0.97g	1.6g per day for Men 19-50 years
Omega 6	4.83% 0.82g	13% 2.23g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	87.6% 114g	60% 78g	130g per day for Men 19-50 years
Sugars	NA	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	NA	NA	38g per day for Men 19-50 years
Protein	46.6% 26g	84.4% 47.3g	56g per day for Men 19-50 years

Vitamins

	Cooked Shoots Taro with Salt	Cooked Tahitian Taro with Salt	Recommended Dietary Allowance
Vitamin A	12% 107μg	111% 1000μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	113% 1.36mg	41.7% 0.5mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	146% 1.9mg	173% 2.25mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	181% 29mg	34% 5.45mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	54.3% 2.7mg	28.6% 1.43mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	308% 4mg	102% 1.33mg	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	26.8% 107μg	20% 79.5μg	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	750% 675mg	480% 432mg	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	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Shoots Taro with Salt	Cooked Tahitian Taro with Salt	Recommended Dietary Allowance
Calcium	50% 500mg	169% 1693mg	1000mg per day for Men 19-50 years
Copper	373% 3.36mg	96% 0.86mg	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	183% 14.6mg	222% 17.7mg	8mg per day for Men 19-50 years
Magnesium	68% 286mg	138% 580mg	420mg per day for Men 19-50 years
Manganese	202% 4.64mg	83% 1.9mg	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	133% 929mg	109% 761mg	700mg per day for Men 19-50 years
Potassium	361% 12286mg	208% 7080mg	3400mg per day for Men 19-50 years
Selenium	65% 35.7μg	16.5% 9.1μg	55μg per day for Men 19-50 years
Sodium	567% 8500mg	220% 3295mg	1500mg per day for Men 19-50 years
Zinc	175% 19.3mg	10.3% 1.14mg	11mg per day for Men 19-50 years
Water	92% 3404g	26.6% 983g	3700g per day for Men 19-50 years

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

• Cooked Shoots Taro with Salt have 2.7 times more Vitamin B1, 5.3 times more Vitamin B3, 1.9 times more Vitamin B5, 3 times more Vitamin B6, 1.3 times more Vitamin B9 and 1.6 times more Vitamin C than Cooked Tahitian Taro with Salt.
• While Cooked Tahitian Taro with Salt contains 9.3 times more Vitamin A than Cooked Shoots Taro with Salt.
• Both Cooked Shoots Taro with Salt and Cooked Tahitian Taro with Salt have similar amounts of Vitamin B2 per 500 kcal.
• Both Cooked Shoots Taro with Salt as well as Cooked Tahitian Taro with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

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

• Cooked Shoots Taro with Salt have 3.9 times more Copper, 2.4 times more Manganese, 1.2 times more Phosphorus, 1.7 times more Potassium, 3.9 times more Selenium, 2.6 times more Sodium, 17 times more Zinc and 3.5 times more Water than Cooked Tahitian Taro with Salt.
• While Cooked Tahitian Taro with Salt contains 3.4 times more Calcium and 2 times more Magnesium than Cooked Shoots Taro with Salt.
• Both Cooked Shoots Taro with Salt and Cooked Tahitian Taro with Salt have similar amounts of Iron per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Cooked Shoots Taro with Salt have 1.5 times more Carbohydrate than Cooked Tahitian Taro with Salt.
• While Cooked Tahitian Taro with Salt contains 2.7 times more Fat, 2.7 times more Omega 3, 2.7 times more Omega 6 and 1.8 times more Protein than Cooked Shoots Taro with Salt.
• Both Cooked Shoots Taro with Salt and Cooked Tahitian Taro with Salt have similar amounts of Energy per 500 kcal.
• Both Cooked Shoots Taro with Salt as well as Cooked Tahitian Taro with Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.