Comparing Nutrients in 300 calories AlmondsVS Cooked Taro Shoots

Weight per 300 calories

Almonds

51.8g

Cooked Taro Shoots

2143g

Almonds have 41.4 times more energy per 100g than Cooked Taro Shoots. It has very high energy density when compared to other foods. Cooked Taro Shoots no Salt having very low energy density.

Which food has more nutrients per 300 calories - Almonds or Cooked Taro Shoots?

Macros Ratio

Protein Fat Carbs

Almonds

14%

72%

14%

Cooked Taro Shoots

18%

78%

300 kcal ▼

Macro Nutrients

Almondsvs Cooked Taro Shoots

10.3%300kcal

Energy

10.3%300kcal

300 kcalvs300 kcal

Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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26.7%26g

Fat

1.77%1.7g

26 gvs1.7 g

Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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6.16%1.97g

Saturated Fat

1.07%0.34g

1.97 gvs0.34 g

Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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0.097%0.002g

Omega 3

13.4%0.21g

0.002 gvs0.21 g

Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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37.6%6.4g

Omega 6

2.9%0.49g

6.4 gvs0.49 g

Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg

Cholesterol

0%0mg

0 mgvs0 mg

Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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8.6%11g

Carbohydrate

52.7%68.6g

11 gvs68.6 g

Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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3.1%2.25g

Sugars

Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]

2.25 gvsNA g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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0.079%0.057g

Fructose

≤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]

0.057 gvsNA g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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%0.088g

Glucose

0.088 gvsNA g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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%2.05g

Sucrose

2.05 gvsNA g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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17%6.48g

Fiber

6.48 gvsNA g

Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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19.6%11g

Protein

28%15.6g

11 gvs15.6 g

Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

Almondsvs Cooked Taro Shoots

0%0μg

Vitamin A

7.14%64.3μg

RAE, retinol activity equivalents

0 μgvs64.3 μg

Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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8.85%0.11mg

Vitamin B1

68%0.81mg

Thiamine

0.11 mgvs0.81 mg

Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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45.4%0.59mg

Vitamin B2

87.4%1.14mg

Riboflavin

0.59 mgvs1.14 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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11.7%1.87mg

Vitamin B3

108%17.4mg

Niacin, nicotinic acid, niacinamide

1.87 mgvs17.4 mg

Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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4.9%0.24mg

Vitamin B5

32.6%1.63mg

Pantothenic acid

0.24 mgvs1.63 mg

Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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5.46%0.071mg

Vitamin B6

185%2.4mg

Pyridoxine

0.071 mgvs2.4 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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98%29.5μg

Vitamin B7

Biotin

29.5 μgvsNA μg

Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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5.7%22.8μg

Vitamin B9

16%64.3μg

Folates and Folic Acid

22.8 μgvs64.3 μg

Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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0%0μg

Vitamin B12

0%0μg

Cobalamin

0 μgvs0 μg

Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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0%0mg

Vitamin C

450%405mg

Ascorbic acid

0 mgvs405 mg

Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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0%0IU

Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

0 IUvs0 IU

Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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88.5%13.3mg

Vitamin E

Tocopherols and Tocotrienols

13.3 mgvsNA mg

Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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0%0μg

Vitamin K

Phytomenadione or phylloquinone

0 μgvsNA μg

Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

Almondsvs Cooked Taro Shoots

14%139mg

Calcium

30%300mg

139 mgvs300 mg

Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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59.4%0.53mg

Copper

224%2mg

0.53 mgvs2 mg

Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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Fluoride

Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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24%1.92mg

Iron

110%8.8mg

1.92 mgvs8.8 mg

Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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33.3%140mg

Magnesium

41%171mg

140 mgvs171 mg

Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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49%1.13mg

Manganese

121%2.8mg

1.13 mgvs2.8 mg

Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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52%23.5μg

Molybdenum

Molybdenum is an essential trace element that is naturally present in many foods [RDA]

23.5 μgvsNA μg

Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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35.6%249mg

Phosphorus

79.6%557mg

249 mgvs557 mg

Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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11%380mg

Potassium

217%7371mg

380 mgvs7371 mg

Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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3.86%2.12μg

Selenium

39%21.4μg

2.12 μgvs21.4 μg

Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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0.035%0.52mg

Sodium

2.86%43mg

0.52 mgvs43 mg

Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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14.7%1.6mg

Zinc

105%11.6mg

1.6 mgvs11.6 mg

Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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0.062%2.3g

Water

55%2042g

2.3 gvs2042 g

Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 300 calories of Almonds vs Cooked Taro Shoots:

Cooked Taro Shoots no Salt contain more Vitamin A, 7.7 times more Vitamin B1, 1.9 times more Vitamin B2, 9.3 times more Vitamin B3, 6.7 times more Vitamin B5, 33.8 times more Vitamin B6, 2.8 times more Vitamin B9 and more Vitamin C than Almonds.
Both Almonds as well as Cooked Taro Shoots no Salt have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Almonds vs Cooked Taro Shoots:

Cooked Taro Shoots no Salt contain 2.2 times more Calcium, 3.8 times more Copper, 4.6 times more Iron, 2.5 times more Manganese, 2.2 times more Phosphorus, 19.4 times more Potassium, 10.1 times more Selenium, 7.2 times more Zinc and 893.7 times more Water than Almonds.
Both Almonds and Cooked Taro Shoots no Salt have similar amounts of Magnesium per 300 kcal.

Comparison of macro-nutrients per 300 calories:

Almonds have 15.1 times more Fat, 5.7 times more Saturated Fat and 13 times more Omega 6 than Cooked Taro Shoots no Salt.
While Cooked Taro Shoots no Salt contain 137.9 times more Omega 3, 6.1 times more Carbohydrate and 1.4 times more Protein than Almonds.
Both Almonds and Cooked Taro Shoots no Salt have similar amounts of Energy per 300 kcal.
Both Almonds as well as Cooked Taro Shoots no Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.

Compare more foods per 300 kcal:

AlmondsVS Blanched AlmondsCooked Taro ShootsVS Blanched AlmondsAlmondsVS Tahitian TaroCooked Taro ShootsVS Tahitian Taro

Compare Foods

Comparing Nutrients in 300 calories AlmondsVS Cooked Taro Shoots

Weight per 300 calories

Which food has more nutrients per 300 calories - Almonds or Cooked Taro Shoots?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: