Comparing Nutrients in 500 calories Cooked Ripe Red Tomatoes VS Taro Shoots

Weight per 500 calories

• Cooked Ripe Red Tomatoes: 2778g
• Taro Shoots: 4546g

Cooked Ripe Red Tomatoes have 1.6 times more energy per 100g than Taro Shoots. It has very low energy density when compared to other foods. Raw Taro Shoots having very low energy density.

Which food has more nutrients per 500 calories - Cooked Ripe Red Tomatoes or Taro Shoots?

Macros Ratio

	Protein	Fat	Carbs
Cooked Ripe Red Tomatoes	18%	5%	77%
Taro Shoots	27%	6%	67%

Macro Nutrients

	Cooked Ripe Red Tomatoes	Taro Shoots	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	3.15% 3.06g	4.2% 4.1g	97g per day for Men 19-50 years
Saturated Fat	1.3% 0.42g	2.56% 0.82g	32g per day for Men 19-50 years
Omega 3	3.47% 0.056g	31.3% 0.5g	1.6g per day for Men 19-50 years
Omega 6	6.86% 1.17g	6.95% 1.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	85.7% 111g	81% 105g	130g per day for Men 19-50 years
Sugars	95% 69g	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	50% 36.4g	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	% 32.8g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	51% 19.4g	NA	38g per day for Men 19-50 years
Protein	47% 26.4g	74.7% 42g	56g per day for Men 19-50 years

Vitamins

	Cooked Ripe Red Tomatoes	Taro Shoots	Recommended Dietary Allowance
Vitamin A	74% 667μg	15% 136μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	83.3% 1mg	152% 1.8mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	47% 0.61mg	175% 2.27mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	92% 14.8mg	227% 36.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	71.7% 3.6mg	68% 3.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	169% 2.2mg	388% 5.05mg	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	90% 361μg	34% 136μg	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	704% 633mg	1061% 955mg	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	104% 15.6mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	65% 77.8μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Ripe Red Tomatoes	Taro Shoots	Recommended Dietary Allowance
Calcium	30.6% 306mg	54.5% 545mg	1000mg per day for Men 19-50 years
Copper	231% 2.1mg	444% 4mg	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	236% 19mg	341% 27.3mg	8mg per day for Men 19-50 years
Magnesium	59.5% 250mg	86.6% 364mg	420mg per day for Men 19-50 years
Manganese	127% 2.9mg	241% 5.55mg	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	111% 778mg	182% 1273mg	700mg per day for Men 19-50 years
Potassium	178% 6056mg	444% 15091mg	3400mg per day for Men 19-50 years
Selenium	25.3% 14μg	74.4% 41μg	55μg per day for Men 19-50 years
Sodium	20.4% 306mg	3.03% 45.5mg	1500mg per day for Men 19-50 years
Zinc	35.4% 3.9mg	211% 23mg	11mg per day for Men 19-50 years
Water	71% 2621g	118% 4355g	3700g per day for Men 19-50 years

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

• Cooked Ripe Red Tomatoes have 4.9 times more Vitamin A and 2.6 times more Vitamin B9 than Raw Taro Shoots.
• While Raw Taro Shoots contain 1.8 times more Vitamin B1, 3.7 times more Vitamin B2, 2.5 times more Vitamin B3, 2.3 times more Vitamin B6 and 1.5 times more Vitamin C than Cooked Ripe Red Tomatoes.
• Both Cooked Ripe Red Tomatoes and Raw Taro Shoots have similar amounts of Vitamin B5 per 500 kcal.
• Both Cooked Ripe Red Tomatoes as well as Raw Taro Shoots have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

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

• Cooked Ripe Red Tomatoes have 6.7 times more Sodium than Raw Taro Shoots.
• While Raw Taro Shoots contain 1.8 times more Calcium, 1.9 times more Copper, 1.4 times more Iron, 1.5 times more Magnesium, 1.9 times more Manganese, 1.6 times more Phosphorus, 2.5 times more Potassium, 2.9 times more Selenium, 6 times more Zinc and 1.7 times more Water than Cooked Ripe Red Tomatoes.

Comparison of macro-nutrients per 500 calories:

• Raw Taro Shoots contain 9 times more Omega 3 and 1.6 times more Protein than Cooked Ripe Red Tomatoes.
• Both Cooked Ripe Red Tomatoes and Raw Taro Shoots have similar amounts of Energy, Omega 6 and Carbohydrate per 500 kcal.
• Both Cooked Ripe Red Tomatoes as well as Raw Taro Shoots have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 500 kcal.