Comparing Nutrients in 500 calories Tahitian Taro VS Stewed Canned Tomatoes

Weight per 500 calories

• Tahitian Taro: 1136g
• Stewed Canned Tomatoes: 1923g

Tahitian Taro has 1.7 times more energy per 100g than Stewed Canned Tomatoes. It has low energy density when compared to other foods. Stewed Canned Ripe Red Tomatoes having very low energy density.

Discover which food has more nutrients per 500 calories - Tahitian Taro or Stewed Canned Tomatoes?

Macros Ratio

	Protein	Fat	Carbs
Tahitian Taro	23%	18%	59%
Stewed Canned Tomatoes	12%	6%	82%

Macro Nutrients

	Tahitian Taro	Stewed Canned Tomatoes	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	11.4% 11g	3.77% 3.65g	97g per day for Men 19-50 years
Saturated Fat	7% 2.24g	1.56% 0.5g	32g per day for Men 19-50 years
Omega 3	86% 1.38g	3.6% 0.058g	1.6g per day for Men 19-50 years
Omega 6	18.6% 3.17g	8.37% 1.42g	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	92% 119g	130g per day for Men 19-50 years
Sugars	NA	93% 67.7g	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	50% 36g	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	% 31.3g	g per day for Men 19-50 years
Sucrose	NA	% 0.38g	g per day for Men 19-50 years
Fiber	NA	50.6% 19.2g	38g per day for Men 19-50 years
Protein	56.6% 31.7g	31.3% 17.5g	56g per day for Men 19-50 years

Vitamins

	Tahitian Taro	Stewed Canned Tomatoes	Recommended Dietary Allowance
Vitamin A	129% 1159μg	19.2% 173μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	58.7% 0.7mg	73.7% 0.88mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	213% 2.77mg	51.8% 0.67mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	70.7% 11.3mg	86% 13.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	28% 1.4mg	44% 2.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	101% 1.3mg	25% 0.33mg	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	25.6% 102μg	24% 96μg	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	169% 152mg	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	38.5% 46μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tahitian Taro	Stewed Canned Tomatoes	Recommended Dietary Allowance
Calcium	147% 1466mg	65.4% 654mg	1000mg per day for Men 19-50 years
Copper	89.6% 0.81mg	239% 2.15mg	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	185% 14.8mg	320% 25.6mg	8mg per day for Men 19-50 years
Magnesium	127% 534mg	55% 231mg	420mg per day for Men 19-50 years
Manganese	77.6% 1.8mg	49.3% 1.13mg	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	55% 385mg	700mg per day for Men 19-50 years
Potassium	203% 6886mg	117% 3981mg	3400mg per day for Men 19-50 years
Selenium	14.5% 7.95μg	21% 11.5μg	55μg per day for Men 19-50 years
Sodium	38% 568mg	283% 4250mg	1500mg per day for Men 19-50 years
Zinc	9.3% 1.02mg	29.7% 3.27mg	11mg per day for Men 19-50 years
Water	27% 1000g	47.6% 1760g	3700g per day for Men 19-50 years

Tahitian Taro VS Stewed Canned Tomatoes Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Tahitian Taro or Stewed Canned Tomatoes?

Lets compare vitamin content per 500 calories of Tahitian Taro vs Stewed Canned Tomatoes:

• 500 calories of Tahitian Taro have 6.7 times more Vitamin A, 4.1 times more Vitamin B2, 4 times more Vitamin B6 and 7.2 times more Vitamin C than Stewed Canned Tomatoes.
• While 500 kcal of Stewed Canned Ripe Red Tomatoes contain 1.3 times more Vitamin B1 and 1.6 times more Vitamin B5 than Raw Tahitian Taro.
• Both Tahitian Taro and Stewed Canned Tomatoes provide similar amounts of Vitamin B3 and Vitamin B9 per 500 calories.
• Both Raw Tahitian Taro as well as Stewed Canned Ripe Red Tomatoes have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Tahitian Taro vs Stewed Canned Tomatoes:

• 500 calories of Tahitian Taro have 2.2 times more Calcium, 2.3 times more Magnesium, 1.6 times more Manganese, 1.3 times more Phosphorus and 1.7 times more Potassium than Stewed Canned Tomatoes.
• While 500 kcal of Stewed Canned Ripe Red Tomatoes contain 2.7 times more Copper, 1.7 times more Iron, 1.5 times more Selenium, 7.5 times more Sodium, 3.2 times more Zinc and 1.8 times more Water than Raw Tahitian Taro.
• 500 calories of Tahitian Taro lack sufficient amounts of Zinc

Comparison of macro-nutrients per 500 calories:

• 500 calories of Tahitian Taro have 3 times more Fat, 23.8 times more Omega 3, 2.2 times more Omega 6 and 1.8 times more Protein than Stewed Canned Tomatoes.
• While 500 kcal of Stewed Canned Ripe Red Tomatoes contain 1.5 times more Carbohydrate than Raw Tahitian Taro.
• Both Tahitian Taro and Stewed Canned Tomatoes offer comparable quantities of Energy per 500 calories.
• 500 calories of Stewed Canned Tomatoes provide inadequate amounts of Omega 3 and Omega 6