Comparing Nutrients in 300 calories Tahitian TaroVS Canned Carrots with Salt

Weight per 300 calories

Tahitian Taro

682g

Canned Carrots with Salt

1200g

Tahitian Taro has 1.8 times more energy per 100g than Canned Carrots with Salt. It has low energy density when compared to other foods. Drained Canned Carrots with Salt having very low energy density.

Which food has more nutrients per 300 calories - Tahitian Taro or Canned Carrots with Salt?

Macros Ratio

Protein Fat Carbs

Tahitian Taro

23%

18%

59%

Canned Carrots with Salt

10%

84%

300 kcal ▼

Macro Nutrients

Tahitian Tarovs Canned Carrots with Salt

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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6.8%6.6g

Fat

2.35%2.28g

6.6 gvs2.28 g

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

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4.2%1.34g

Saturated Fat

1.35%0.43g

1.34 gvs0.43 g

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

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51.6%0.83g

Omega 3

8.25%0.13g

0.83 gvs0.13 g

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

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11%1.9g

Omega 6

5.58%0.95g

1.9 gvs0.95 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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36.2%47g

Carbohydrate

51%66.5g

47 gvs66.5 g

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

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Sugars

41%29.8g

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

NA gvs29.8 g

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

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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]

NA gvsNA g

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

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Glucose

NA gvsNA g

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

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Sucrose

NA gvsNA g

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

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Fiber

47.4%18g

NA gvs18 g

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

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34%19g

Protein

13.7%7.68g

19 gvs7.68 g

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

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Vitamins

Tahitian Tarovs Canned Carrots with Salt

77.3%695μg

Vitamin A

744%6696μg

RAE, retinol activity equivalents

695 μgvs6696 μg

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

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35.2%0.42mg

Vitamin B1

18%0.22mg

Thiamine

0.42 mgvs0.22 mg

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

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128%1.66mg

Vitamin B2

27.7%0.36mg

Riboflavin

1.66 mgvs0.36 mg

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

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42.4%6.8mg

Vitamin B3

41.4%6.62mg

Niacin, nicotinic acid, niacinamide

6.8 mgvs6.62 mg

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

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17%0.85mg

Vitamin B5

32.4%1.62mg

Pantothenic acid

0.85 mgvs1.62 mg

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

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61%0.79mg

Vitamin B6

103%1.34mg

Pyridoxine

0.79 mgvs1.34 mg

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

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Vitamin B7

Biotin

NA μgvsNA μg

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

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15.3%61.4μg

Vitamin B9

27%108μg

Folates and Folic Acid

61.4 μgvs108 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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727%655mg

Vitamin C

36%32.4mg

Ascorbic acid

655 mgvs32.4 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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Vitamin E

59.2%8.9mg

Tocopherols and Tocotrienols

NA mgvs8.9 mg

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

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Vitamin K

98%118μg

Phytomenadione or phylloquinone

NA μgvs118 μg

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

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Minerals

Tahitian Tarovs Canned Carrots with Salt

88%880mg

Calcium

30%300mg

880 mgvs300 mg

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

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53.8%0.48mg

Copper

139%1.25mg

0.48 mgvs1.25 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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111%8.86mg

Iron

96%7.68mg

8.86 mgvs7.68 mg

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

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76.3%320mg

Magnesium

23%96mg

320 mgvs96 mg

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

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46.5%1.07mg

Manganese

235%5.4mg

1.07 mgvs5.4 mg

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

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Molybdenum

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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44%307mg

Phosphorus

41%288mg

307 mgvs288 mg

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

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122%4132mg

Potassium

63%2148mg

4132 mgvs2148 mg

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

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8.68%4.77μg

Selenium

8.73%4.8μg

4.77 μgvs4.8 μg

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

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22.7%341mg

Sodium

194%2904mg

341 mgvs2904 mg

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

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5.58%0.61mg

Zinc

28.4%3.12mg

0.61 mgvs3.12 mg

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

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16.2%600g

Water

30%1115g

600 gvs1115 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 Tahitian Taro vs Canned Carrots with Salt:

Raw Tahitian Taro has 2 times more Vitamin B1, 4.6 times more Vitamin B2 and 20.2 times more Vitamin C than Drained Canned Carrots with Salt.
While Drained Canned Carrots with Salt contain 9.6 times more Vitamin A, 1.9 times more Vitamin B5, 1.7 times more Vitamin B6 and 1.8 times more Vitamin B9 than Raw Tahitian Taro.
Both Raw Tahitian Taro and Drained Canned Carrots with Salt have similar amounts of Vitamin B3 per 300 kcal.
Both Raw Tahitian Taro as well as Drained Canned Carrots with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Tahitian Taro vs Canned Carrots with Salt:

Raw Tahitian Taro has 2.9 times more Calcium, 3.3 times more Magnesium and 1.9 times more Potassium than Drained Canned Carrots with Salt.
While Drained Canned Carrots with Salt contain 2.6 times more Copper, 5 times more Manganese, 8.5 times more Sodium, 5.1 times more Zinc and 1.9 times more Water than Raw Tahitian Taro.
Both Raw Tahitian Taro and Drained Canned Carrots with Salt have similar amounts of Iron, Phosphorus and Selenium per 300 kcal.

Comparison of macro-nutrients per 300 calories:

Raw Tahitian Taro has 2.9 times more Fat, 3.1 times more Saturated Fat, 6.3 times more Omega 3, 2 times more Omega 6 and 2.5 times more Protein than Drained Canned Carrots with Salt.
While Drained Canned Carrots with Salt contain 1.4 times more Carbohydrate than Raw Tahitian Taro.
Both Raw Tahitian Taro and Drained Canned Carrots with Salt have similar amounts of Energy per 300 kcal.
Both Raw Tahitian Taro as well as Drained Canned Carrots with Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.

Compare more foods per 300 kcal:

Tahitian TaroVS Cooked Tahitian TaroCanned Carrots with SaltVS Cooked Tahitian TaroTahitian TaroVS Frozen CarrotsCanned Carrots with SaltVS Frozen Carrots

Compare Foods

Comparing Nutrients in 300 calories Tahitian TaroVS Canned Carrots with Salt

Weight per 300 calories

Which food has more nutrients per 300 calories - Tahitian Taro or Canned Carrots with Salt?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: