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Comparing Nutrients in 300 calories Taro ShootsVS Baked White Potatoes

Weight per 300 calories

Taro Shoots
2727g
Baked White Potatoes
326g

Baked Whole White Potatoes have 8.4 times more energy per unit of mass than Raw Taro Shoots, which is average in comparison to other foods. Taro Shoots having very low energy density.

Which food has more nutrients per 300 calories - Taro Shoots or Baked White Potatoes?

Macros Ratio

Protein Fat Carbs

Taro Shoots
27%
6%
67%
Baked White Potatoes
9%
1%
90%
300 kcal ▼

Macro Nutrients

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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2.53%2.45g
Fat
0.5%0.49g
2.45 gvs0.49 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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1.53%0.49g
Saturated Fat
0.41%0.13g
0.49 gvs0.13 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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18.8%0.3g
Omega 3
3.06%0.049g
0.3 gvs0.049 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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4.17%0.71g
Omega 6
0.94%0.16g
0.71 gvs0.16 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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48.7%63.3g
Carbohydrate
53%68.7g
63.3 gvs68.7 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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NA
Sugars
6.9%5g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
NA gvs5 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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NA
Fructose
1.6%1.17g
≤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]
NA gvs1.17 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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NA
Glucose
%2.05g
NA gvs2.05 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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NA
Sucrose
%1.3g
NA gvs1.3 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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NA
Fiber
18%6.85g
NA gvs6.85 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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45%25g
Protein
12.2%6.85g
25 gvs6.85 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

Find Vegetables rich in Protein Buy premium vegan protein powder

Vitamins

9.1%82μg
Vitamin A
0.36%3.26μg
RAE, retinol activity equivalents
82 μgvs3.26 μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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91%1.1mg
Vitamin B1
13%0.16mg
Thiamine
1.1 mgvs0.16 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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105%1.36mg
Vitamin B2
10.8%0.14mg
Riboflavin
1.36 mgvs0.14 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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136%22mg
Vitamin B3
31%5mg
Niacin, nicotinic acid, niacinamide
22 mgvs5 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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41%2.05mg
Vitamin B5
25%1.25mg
Pantothenic acid
2.05 mgvs1.25 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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233%3.03mg
Vitamin B6
53%0.69mg
Pyridoxine
3.03 mgvs0.69 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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NA
Vitamin B7
NA
Biotin
NA μgvsNA μg
Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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20.5%82μg
Vitamin B9
31%124μg
Folates and Folic Acid
82 μgvs124 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 .

Find Vegetables rich in Vitamin B12 Buy Vegan Vitamin B12
636%573mg
Vitamin C
45.7%41mg
Ascorbic acid
573 mgvs41 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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NA
Vitamin E
0.87%0.13mg
Tocopherols and Tocotrienols
NA mgvs0.13 mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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NA
Vitamin K
7.34%8.8μg
Phytomenadione or phylloquinone
NA μgvs8.8 μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

32.7%327mg
Calcium
3.26%32.6mg
327 mgvs32.6 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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267%2.4mg
Copper
46%0.41mg
2.4 mgvs0.41 mg
Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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NA
Fluoride
NA
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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205%16.4mg
Iron
26%2.1mg
16.4 mgvs2.1 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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52%218mg
Magnesium
21%88mg
218 mgvs88 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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145%3.33mg
Manganese
26.8%0.62mg
3.33 mgvs0.62 mg
Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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NA
Molybdenum
NA
Molybdenum is an essential trace element that is naturally present in many foods [RDA]
NA μgvsNA μg
Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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109%764mg
Phosphorus
35%245mg
764 mgvs245 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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266%9055mg
Potassium
52%1774mg
9055 mgvs1774 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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44.6%24.5μg
Selenium
2.96%1.63μg
24.5 μgvs1.63 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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1.8%27.3mg
Sodium
1.52%23mg
27.3 mgvs23 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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126%14mg
Zinc
10.4%1.14mg
14 mgvs1.14 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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70.6%2613g
Water
6.65%246g
2613 gvs246 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 Taro Shoots vs Baked White Potatoes:
Comparing minerals per 300 calories for Taro Shoots vs Baked White Potatoes:
Comparison of macro-nutrients per 300 calories:



Compare more foods per 300 kcal: