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

Weight per 500 calories

• Cooked Taro Shoots: 3571g
• Canned Carrots with Liquids and Salt: 2174g

Canned Carrots Solids and Liquids with Salt have 1.6 times more energy per unit of mass than Cooked Taro Shoots no Salt, which is very low in comparison to other foods. Cooked Taro Shoots having very low energy density.

Which food has more nutrients per 500 calories - Cooked Taro Shoots or Canned Carrots with Liquids and Salt?

Macros Ratio

	Protein	Fat	Carbs
Cooked Taro Shoots	18%	4%	78%
Canned Carrots with Liquids and Salt	9%	5%	86%

Macro Nutrients

	Cooked Taro Shoots	Canned Carrots with Liquids and Salt	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	2.95% 2.86g	3.14% 3.04g	97g per day for Men 19-50 years
Saturated Fat	1.8% 0.57g	1.7% 0.54g	32g per day for Men 19-50 years
Omega 3	22.3% 0.36g	11% 0.17g	1.6g per day for Men 19-50 years
Omega 6	4.83% 0.82g	7.16% 1.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	88% 114g	89.8% 117g	130g per day for Men 19-50 years
Sugars	NA	73.8% 53.5g	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	103% 39g	38g per day for Men 19-50 years
Protein	46.6% 26g	22.5% 12.6g	56g per day for Men 19-50 years

Vitamins

	Cooked Taro Shoots	Canned Carrots with Liquids and Salt	Recommended Dietary Allowance
Vitamin A	12% 107μg	1481% 13326μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	113% 1.36mg	34.4% 0.41mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	146% 1.9mg	45% 0.59mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	181% 29mg	57.2% 9.15mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	54.3% 2.7mg	60.4% 3.02mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	308% 4mg	187% 2.43mg	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	43.5% 174μg	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	48.3% 43.5mg	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	106% 16mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	178% 213μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Taro Shoots	Canned Carrots with Liquids and Salt	Recommended Dietary Allowance
Calcium	50% 500mg	67.4% 674mg	1000mg per day for Men 19-50 years
Copper	373% 3.36mg	249% 2.24mg	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	141% 11.3mg	8mg per day for Men 19-50 years
Magnesium	68% 286mg	46.6% 196mg	420mg per day for Men 19-50 years
Manganese	202% 4.64mg	425% 9.8mg	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	62% 435mg	700mg per day for Men 19-50 years
Potassium	361% 12286mg	111% 3761mg	3400mg per day for Men 19-50 years
Selenium	65% 35.7μg	16% 8.7μg	55μg per day for Men 19-50 years
Sodium	4.76% 71.4mg	348% 5217mg	1500mg per day for Men 19-50 years
Zinc	175% 19.3mg	57.3% 6.3mg	11mg per day for Men 19-50 years
Water	92% 3404g	54.6% 2022g	3700g per day for Men 19-50 years

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

• Cooked Taro Shoots no Salt have 3.3 times more Vitamin B1, 3.2 times more Vitamin B2, 3.2 times more Vitamin B3, 1.6 times more Vitamin B6 and 15.5 times more Vitamin C than Canned Carrots Solids and Liquids with Salt.
• While Canned Carrots Solids and Liquids with Salt contain 124.4 times more Vitamin A and 1.6 times more Vitamin B9 than Cooked Taro Shoots no Salt.
• Both Cooked Taro Shoots no Salt and Canned Carrots Solids and Liquids with Salt have similar amounts of Vitamin B5 per 500 kcal.
• Both Cooked Taro Shoots no Salt as well as Canned Carrots Solids and Liquids with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

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

• Cooked Taro Shoots no Salt have 1.5 times more Copper, 1.3 times more Iron, 1.5 times more Magnesium, 2.1 times more Phosphorus, 3.3 times more Potassium, 4.1 times more Selenium, 3.1 times more Zinc and 1.7 times more Water than Canned Carrots Solids and Liquids with Salt.
• While Canned Carrots Solids and Liquids with Salt contain 1.3 times more Calcium, 2.1 times more Manganese and 73 times more Sodium than Cooked Taro Shoots no Salt.

Comparison of macro-nutrients per 500 calories:

• Cooked Taro Shoots no Salt have 2.1 times more Omega 3 and 2.1 times more Protein than Canned Carrots Solids and Liquids with Salt.
• While Canned Carrots Solids and Liquids with Salt contain 1.5 times more Omega 6 than Cooked Taro Shoots no Salt.
• Both Cooked Taro Shoots no Salt and Canned Carrots Solids and Liquids with Salt have similar amounts of Energy and Carbohydrate per 500 kcal.
• Both Cooked Taro Shoots no Salt as well as Canned Carrots Solids and Liquids with Salt have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 500 kcal.