Comparing Nutrients in 500 calories Green Tomatoes VS Cooked Taro Shoots

Weight per 500 calories

• Green Tomatoes: 2174g
• Cooked Taro Shoots: 3571g

Green Tomatoes have 1.6 times more energy per 100g than Cooked Taro Shoots. It has very low energy density when compared to other foods. Cooked Taro Shoots no Salt having very low energy density.

Discover which food has more nutrients per 500 calories - Green Tomatoes or Cooked Taro Shoots?

Macros Ratio

	Protein	Fat	Carbs
Green Tomatoes	18%	7%	75%
Cooked Taro Shoots	18%	4%	78%

Macro Nutrients

	Green Tomatoes	Cooked Taro Shoots	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	4.5% 4.35g	2.95% 2.86g	97g per day for Men 19-50 years
Saturated Fat	1.9% 0.61g	1.8% 0.57g	32g per day for Men 19-50 years
Omega 3	4.08% 0.065g	22.3% 0.36g	1.6g per day for Men 19-50 years
Omega 6	9.97% 1.7g	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	85.3% 111g	88% 114g	130g per day for Men 19-50 years
Sugars	120% 87g	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	63% 24g	NA	38g per day for Men 19-50 years
Protein	46.6% 26g	46.6% 26g	56g per day for Men 19-50 years

Vitamins

	Green Tomatoes	Cooked Taro Shoots	Recommended Dietary Allowance
Vitamin A	77.3% 696μg	12% 107μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	109% 1.3mg	113% 1.36mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	67% 0.87mg	146% 1.9mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	68% 11mg	181% 29mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	217% 11mg	54.3% 2.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	135% 1.76mg	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	49% 196μg	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	565% 509mg	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	55% 8.26mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	183% 220μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Green Tomatoes	Cooked Taro Shoots	Recommended Dietary Allowance
Calcium	28.3% 283mg	50% 500mg	1000mg per day for Men 19-50 years
Copper	217% 1.96mg	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	139% 11mg	183% 14.6mg	8mg per day for Men 19-50 years
Magnesium	51.8% 217mg	68% 286mg	420mg per day for Men 19-50 years
Manganese	95% 2.17mg	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	87% 609mg	133% 929mg	700mg per day for Men 19-50 years
Potassium	130% 4435mg	361% 12286mg	3400mg per day for Men 19-50 years
Selenium	16% 8.7μg	65% 35.7μg	55μg per day for Men 19-50 years
Sodium	19% 283mg	4.76% 71.4mg	1500mg per day for Men 19-50 years
Zinc	14% 1.52mg	175% 19.3mg	11mg per day for Men 19-50 years
Water	54.6% 2022g	92% 3404g	3700g per day for Men 19-50 years

Green Tomatoes VS Cooked Taro Shoots Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Green Tomatoes or Cooked Taro Shoots?

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

• 500 calories of Green Tomatoes have 6.5 times more Vitamin A, 4 times more Vitamin B5 and 1.8 times more Vitamin B9 than Cooked Taro Shoots.
• While 500 kcal of Cooked Taro Shoots no Salt contain 2.2 times more Vitamin B2, 2.7 times more Vitamin B3, 2.3 times more Vitamin B6 and 1.3 times more Vitamin C than Raw Green Tomatoes.
• Both Green Tomatoes and Cooked Taro Shoots provide similar amounts of Vitamin B1 per 500 calories.
• Both Raw Green Tomatoes as well as Cooked Taro Shoots no Salt have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

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

• 500 calories of Green Tomatoes have 4 times more Sodium than Cooked Taro Shoots.
• While 500 kcal of Cooked Taro Shoots no Salt contain 1.8 times more Calcium, 1.7 times more Copper, 1.3 times more Iron, 1.3 times more Magnesium, 2.1 times more Manganese, 1.5 times more Phosphorus, 2.8 times more Potassium, 4.1 times more Selenium, 12.7 times more Zinc and 1.7 times more Water than Raw Green Tomatoes.

Comparison of macro-nutrients per 500 calories:

• 500 kcal of Cooked Taro Shoots no Salt contain 5.5 times more Omega 3 than Raw Green Tomatoes.
• Both Green Tomatoes and Cooked Taro Shoots offer comparable quantities of Energy, Carbohydrate and Protein per 500 calories.
• 500 calories of Green Tomatoes provide inadequate amounts of Omega 3
• Both Raw Green Tomatoes as well as Cooked Taro Shoots no Salt provide inadequate amounts of Omega 6 in 500 calories.