Comparing Nutrients in 500 calories Tahitian Taro VS Carrots

Weight per 500 calories

• Tahitian Taro: 1136g
• Carrots: 1220g

Both foods have similar energy densities which is low in comparison to other foods.

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

Macros Ratio

	Protein	Fat	Carbs
Tahitian Taro	23%	18%	59%
Carrots	8%	5%	87%

Macro Nutrients

	Tahitian Taro	Carrots	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	11.4% 11g	3% 2.93g	97g per day for Men 19-50 years
Saturated Fat	7% 2.24g	1.2% 0.39g	32g per day for Men 19-50 years
Omega 3	86% 1.38g	1.52% 0.024g	1.6g per day for Men 19-50 years
Omega 6	18.6% 3.17g	7.17% 1.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	60.4% 78.5g	90% 117g	130g per day for Men 19-50 years
Sugars	NA	79.7% 58g	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	9.25% 6.7g	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	% 7.2g	g per day for Men 19-50 years
Sucrose	NA	% 43.8g	g per day for Men 19-50 years
Fiber	NA	90% 34g	38g per day for Men 19-50 years
Protein	56.6% 31.7g	20.3% 11.3g	56g per day for Men 19-50 years

Vitamins

	Tahitian Taro	Carrots	Recommended Dietary Allowance
Vitamin A	129% 1159μg	1131% 10183μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	58.7% 0.7mg	67% 0.8mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	213% 2.77mg	54.4% 0.71mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	70.7% 11.3mg	75% 12mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	28% 1.4mg	66.6% 3.33mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	101% 1.3mg	129% 1.7mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	90% 27μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	25.6% 102μg	58% 232μg	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	1212% 1091mg	80% 72mg	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	53.7% 8.05mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	134% 161μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tahitian Taro	Carrots	Recommended Dietary Allowance
Calcium	147% 1466mg	40.2% 402mg	1000mg per day for Men 19-50 years
Copper	89.6% 0.81mg	61% 0.55mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.98% 39μg	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	185% 14.8mg	45.7% 3.66mg	8mg per day for Men 19-50 years
Magnesium	127% 534mg	35% 146mg	420mg per day for Men 19-50 years
Manganese	77.6% 1.8mg	76% 1.74mg	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	73% 511mg	61% 427mg	700mg per day for Men 19-50 years
Potassium	203% 6886mg	115% 3902mg	3400mg per day for Men 19-50 years
Selenium	14.5% 7.95μg	2.2% 1.2μg	55μg per day for Men 19-50 years
Sodium	38% 568mg	56% 841mg	1500mg per day for Men 19-50 years
Zinc	9.3% 1.02mg	26.6% 2.93mg	11mg per day for Men 19-50 years
Water	27% 1000g	29% 1077g	3700g per day for Men 19-50 years

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

• Raw Tahitian Taro has 3.9 times more Vitamin B2 and 15.2 times more Vitamin C than Raw Carrots.
• While Raw Carrots contain 8.8 times more Vitamin A, 2.4 times more Vitamin B5, 1.3 times more Vitamin B6 and 2.3 times more Vitamin B9 than Raw Tahitian Taro.
• Both Raw Tahitian Taro and Raw Carrots have similar amounts of Vitamin B1 and Vitamin B3 per 500 kcal.
• Both Raw Tahitian Taro as well as Raw Carrots have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Tahitian Taro vs Carrots:

• Raw Tahitian Taro has 3.6 times more Calcium, 1.5 times more Copper, 4 times more Iron, 3.6 times more Magnesium, 1.8 times more Potassium and 6.5 times more Selenium than Raw Carrots.
• While Raw Carrots contain 1.5 times more Sodium and 2.9 times more Zinc than Raw Tahitian Taro.
• Both Raw Tahitian Taro and Raw Carrots have similar amounts of Manganese, Phosphorus and Water per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Raw Tahitian Taro has 3.8 times more Fat, 5.7 times more Saturated Fat, 56.4 times more Omega 3, 2.6 times more Omega 6 and 2.8 times more Protein than Raw Carrots.
• While Raw Carrots contain 1.5 times more Carbohydrate than Raw Tahitian Taro.
• Both Raw Tahitian Taro and Raw Carrots have similar amounts of Energy per 500 kcal.
• Both Raw Tahitian Taro as well as Raw Carrots have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.