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

Weight per 500 calories

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

Cooked Tahitian Taro has 3.1 times more energy per 100g than Cooked Taro Shoots. It has low energy density when compared to other foods. Cooked Taro Shoots no Salt having very low energy density.

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

Macros Ratio

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

Macro Nutrients

	Cooked Tahitian Taro	Cooked Taro Shoots	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	7.97% 7.73g	2.95% 2.86g	97g per day for Men 19-50 years
Saturated Fat	4.94% 1.58g	1.8% 0.57g	32g per day for Men 19-50 years
Omega 3	60.4% 0.97g	22.3% 0.36g	1.6g per day for Men 19-50 years
Omega 6	13% 2.23g	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	60% 78g	88% 114g	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	84.4% 47.3g	46.6% 26g	56g per day for Men 19-50 years

Vitamins

	Cooked Tahitian Taro	Cooked Taro Shoots	Recommended Dietary Allowance
Vitamin A	111% 1000μg	12% 107μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	41.7% 0.5mg	113% 1.36mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	173% 2.25mg	146% 1.9mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	34% 5.45mg	181% 29mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	28.6% 1.43mg	54.3% 2.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	102% 1.33mg	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	20% 79.5μg	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	480% 432mg	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	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 Tahitian Taro	Cooked Taro Shoots	Recommended Dietary Allowance
Calcium	169% 1693mg	50% 500mg	1000mg per day for Men 19-50 years
Copper	96% 0.86mg	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	222% 17.7mg	183% 14.6mg	8mg per day for Men 19-50 years
Magnesium	138% 580mg	68% 286mg	420mg per day for Men 19-50 years
Manganese	83% 1.9mg	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	109% 761mg	133% 929mg	700mg per day for Men 19-50 years
Potassium	208% 7080mg	361% 12286mg	3400mg per day for Men 19-50 years
Selenium	16.5% 9.1μg	65% 35.7μg	55μg per day for Men 19-50 years
Sodium	41% 614mg	4.76% 71.4mg	1500mg per day for Men 19-50 years
Zinc	10.3% 1.14mg	175% 19.3mg	11mg per day for Men 19-50 years
Water	26.6% 983g	92% 3404g	3700g per day for Men 19-50 years

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

• Cooked Tahitian Taro no Salt has 9.3 times more Vitamin A than Cooked Taro Shoots no Salt.
• While Cooked Taro Shoots no Salt contain 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 no Salt.
• Both Cooked Tahitian Taro no Salt and Cooked Taro Shoots no Salt have similar amounts of Vitamin B2 per 500 kcal.
• Both Cooked Tahitian Taro no Salt as well as Cooked Taro Shoots no Salt have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

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

• Cooked Tahitian Taro no Salt has 3.4 times more Calcium, 1.2 times more Iron, 2 times more Magnesium and 8.6 times more Sodium than Cooked Taro Shoots no Salt.
• While Cooked Taro Shoots no Salt contain 3.9 times more Copper, 2.4 times more Manganese, 1.7 times more Potassium, 3.9 times more Selenium, 17 times more Zinc and 3.5 times more Water than Cooked Tahitian Taro no Salt.
• Both Cooked Tahitian Taro no Salt and Cooked Taro Shoots no Salt have similar amounts of Phosphorus per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Cooked Tahitian Taro no Salt has 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 Taro Shoots no Salt.
• While Cooked Taro Shoots no Salt contain 1.5 times more Carbohydrate than Cooked Tahitian Taro no Salt.
• Both Cooked Tahitian Taro no Salt and Cooked Taro Shoots no Salt have similar amounts of Energy per 500 kcal.
• Both Cooked Tahitian Taro no Salt as well as Cooked Taro Shoots no Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.