Comparing Nutrients in 500 calories Cooked Tahitian Taro VS Green Tomatoes

Weight per 500 calories

• Cooked Tahitian Taro: 1136g
• Green Tomatoes: 2174g

Cooked Tahitian Taro has 1.9 times more energy per 100g than Green Tomatoes. It has low energy density when compared to other foods. Raw Green Tomatoes having very low energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Cooked Tahitian Taro	33%	12%	55%
Green Tomatoes	18%	7%	75%

Macro Nutrients

	Cooked Tahitian Taro	Green Tomatoes	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	7.97% 7.73g	4.5% 4.35g	97g per day for Men 19-50 years
Saturated Fat	4.94% 1.58g	1.9% 0.61g	32g per day for Men 19-50 years
Omega 3	60.4% 0.97g	4.08% 0.065g	1.6g per day for Men 19-50 years
Omega 6	13% 2.23g	9.97% 1.7g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	60% 78g	85.3% 111g	130g per day for Men 19-50 years
Sugars	NA	120% 87g	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	63% 24g	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	Green Tomatoes	Recommended Dietary Allowance
Vitamin A	111% 1000μg	77.3% 696μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	41.7% 0.5mg	109% 1.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	173% 2.25mg	67% 0.87mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	34% 5.45mg	68% 11mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	28.6% 1.43mg	217% 11mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	102% 1.33mg	135% 1.76mg	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	49% 196μg	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	565% 509mg	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	55% 8.26mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	183% 220μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Tahitian Taro	Green Tomatoes	Recommended Dietary Allowance
Calcium	169% 1693mg	28.3% 283mg	1000mg per day for Men 19-50 years
Copper	96% 0.86mg	217% 1.96mg	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	139% 11mg	8mg per day for Men 19-50 years
Magnesium	138% 580mg	51.8% 217mg	420mg per day for Men 19-50 years
Manganese	83% 1.9mg	95% 2.17mg	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	87% 609mg	700mg per day for Men 19-50 years
Potassium	208% 7080mg	130% 4435mg	3400mg per day for Men 19-50 years
Selenium	16.5% 9.1μg	16% 8.7μg	55μg per day for Men 19-50 years
Sodium	41% 614mg	19% 283mg	1500mg per day for Men 19-50 years
Zinc	10.3% 1.14mg	14% 1.52mg	11mg per day for Men 19-50 years
Water	26.6% 983g	54.6% 2022g	3700g per day for Men 19-50 years

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

• Cooked Tahitian Taro no Salt has 1.4 times more Vitamin A and 2.6 times more Vitamin B2 than Raw Green Tomatoes.
• While Raw Green Tomatoes contain 2.6 times more Vitamin B1, 2 times more Vitamin B3, 7.6 times more Vitamin B5, 1.3 times more Vitamin B6 and 2.5 times more Vitamin B9 than Cooked Tahitian Taro no Salt.
• Both Cooked Tahitian Taro no Salt and Raw Green Tomatoes have similar amounts of Vitamin C per 500 kcal.
• Both Cooked Tahitian Taro no Salt as well as Raw Green Tomatoes have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Cooked Tahitian Taro vs Green Tomatoes:

• Cooked Tahitian Taro no Salt has 6 times more Calcium, 1.6 times more Iron, 2.7 times more Magnesium, 1.3 times more Phosphorus, 1.6 times more Potassium and 2.2 times more Sodium than Raw Green Tomatoes.
• While Raw Green Tomatoes contain 2.3 times more Copper, 1.3 times more Zinc and 2.1 times more Water than Cooked Tahitian Taro no Salt.
• Both Cooked Tahitian Taro no Salt and Raw Green Tomatoes have similar amounts of Manganese and Selenium per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Cooked Tahitian Taro no Salt has 1.8 times more Fat, 14.8 times more Omega 3, 1.3 times more Omega 6 and 1.8 times more Protein than Raw Green Tomatoes.
• While Raw Green Tomatoes contain 1.4 times more Carbohydrate than Cooked Tahitian Taro no Salt.
• Both Cooked Tahitian Taro no Salt and Raw Green Tomatoes have similar amounts of Energy per 500 kcal.
• Both Cooked Tahitian Taro no Salt as well as Raw Green Tomatoes have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.