Comparing Nutrients in 300 calories Tahitian TaroVS Canned Carrots with Liquids and Salt

Weight per 300 calories

Tahitian Taro

682g

Canned Carrots with Liquids and Salt

1304g

Tahitian Taro has 1.9 times more energy per 100g than Canned Carrots with Liquids and Salt. It has low energy density when compared to other foods. Canned Carrots Solids and Liquids with Salt having very low energy density.

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

Macros Ratio

Protein Fat Carbs

Tahitian Taro

23%

18%

59%

Canned Carrots with Liquids and Salt

86%

300 kcal ▼

Macro Nutrients

Tahitian Tarovs Canned Carrots with Liquids and Salt

10.3%300kcal

Energy

10.3%300kcal

300 kcalvs300 kcal

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

Find Vegetables rich in Energy

6.8%6.6g

Fat

1.9%1.83g

6.6 gvs1.83 g

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

Find Vegetables rich in Fat

4.2%1.34g

Saturated Fat

1%0.33g

1.34 gvs0.33 g

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

Find Vegetables rich in Saturated Fat

51.6%0.83g

Omega 3

6.52%0.1g

0.83 gvs0.1 g

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

Find Vegetables rich in Omega 3

11%1.9g

Omega 6

4.3%0.73g

1.9 gvs0.73 g

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

Find Vegetables rich in Omega 6

0%0mg

Cholesterol

0%0mg

0 mgvs0 mg

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

Find Vegetables rich in Cholesterol

36.2%47g

Carbohydrate

54%70g

47 gvs70 g

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

Find Vegetables rich in Carbohydrate

Sugars

44.3%32g

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

NA gvs32 g

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

Find Vegetables rich in Sugars

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 .

Find Vegetables rich in Fructose

Glucose

NA gvsNA g

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

Find Vegetables rich in Glucose

Sucrose

NA gvsNA g

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

Find Vegetables rich in Sucrose

Fiber

61.8%23.5g

NA gvs23.5 g

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

Find Vegetables rich in Fiber

34%19g

Protein

13.5%7.57g

19 gvs7.57 g

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

Find Vegetables rich in Protein Buy premium vegan protein powder

Vitamins

Tahitian Tarovs Canned Carrots with Liquids and Salt

77.3%695μg

Vitamin A

888%7996μg

RAE, retinol activity equivalents

695 μgvs7996 μg

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

Find Vegetables rich in Vitamin A Buy Preformed Vegan Vitamin A

35.2%0.42mg

Vitamin B1

20.7%0.25mg

Thiamine

0.42 mgvs0.25 mg

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

Find Vegetables rich in Vitamin B1 Buy Vegan Vitamin B1

128%1.66mg

Vitamin B2

27%0.35mg

Riboflavin

1.66 mgvs0.35 mg

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

Find Vegetables rich in Vitamin B2 Buy Vegan Vitamin B2

42.4%6.8mg

Vitamin B3

34.3%5.5mg

Niacin, nicotinic acid, niacinamide

6.8 mgvs5.5 mg

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

Find Vegetables rich in Vitamin B3 Buy Nutritional Yeast naturally rich in vitamin B3

17%0.85mg

Vitamin B5

36.3%1.8mg

Pantothenic acid

0.85 mgvs1.8 mg

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

Find Vegetables rich in Vitamin B5 Buy Nutritional Yeast naturally rich in vitamin B5

61%0.79mg

Vitamin B6

112%1.46mg

Pyridoxine

0.79 mgvs1.46 mg

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

Find Vegetables rich in Vitamin B6

Vitamin B7

Biotin

NA μgvsNA μg

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

Find Vegetables rich in Vitamin B7

15.3%61.4μg

Vitamin B9

26%104μg

Folates and Folic Acid

61.4 μgvs104 μg

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

Find Vegetables rich in Vitamin B9

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

727%655mg

Vitamin C

29%26mg

Ascorbic acid

655 mgvs26 mg

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

Find Vegetables rich in Vitamin C

0%0IU

Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

0 IUvs0 IU

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

Find Vegetables rich in Vitamin D Buy Vegan Vitamin D

Vitamin E

63.5%9.52mg

Tocopherols and Tocotrienols

NA mgvs9.52 mg

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

Find Vegetables rich in Vitamin E

Vitamin K

107%128μg

Phytomenadione or phylloquinone

NA μgvs128 μg

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

Find Vegetables rich in Vitamin K

Minerals

Tahitian Tarovs Canned Carrots with Liquids and Salt

88%880mg

Calcium

40.4%404mg

880 mgvs404 mg

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

Find Vegetables rich in Calcium

53.8%0.48mg

Copper

149%1.34mg

0.48 mgvs1.34 mg

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

Find Vegetables rich in Copper

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 .

Find Vegetables rich in Fluoride

111%8.86mg

Iron

84.8%6.8mg

8.86 mgvs6.8 mg

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

Find Vegetables rich in Iron

76.3%320mg

Magnesium

28%117mg

320 mgvs117 mg

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

Find Vegetables rich in Magnesium

46.5%1.07mg

Manganese

255%5.87mg

1.07 mgvs5.87 mg

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

Find Vegetables rich in Manganese

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 .

Find Vegetables rich in Molybdenum

44%307mg

Phosphorus

37.3%261mg

307 mgvs261 mg

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

Find Vegetables rich in Phosphorus

122%4132mg

Potassium

66.4%2257mg

4132 mgvs2257 mg

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

Find Vegetables rich in Potassium

8.68%4.77μg

Selenium

9.5%5.2μg

4.77 μgvs5.2 μg

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

Find Vegetables rich in Selenium

22.7%341mg

Sodium

209%3130mg

341 mgvs3130 mg

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

Find Vegetables rich in Sodium

5.58%0.61mg

Zinc

34.4%3.8mg

0.61 mgvs3.8 mg

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

Find Vegetables rich in Zinc

16.2%600g

Water

32.8%1213g

600 gvs1213 g

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

Find Vegetables rich in Water

Lets compare vitamin content per 300 calories of Tahitian Taro vs Canned Carrots with Liquids and Salt:

Raw Tahitian Taro has 1.7 times more Vitamin B1, 4.7 times more Vitamin B2, 1.2 times more Vitamin B3 and 25.1 times more Vitamin C than Canned Carrots Solids and Liquids with Salt.
While Canned Carrots Solids and Liquids with Salt contain 11.5 times more Vitamin A, 2.1 times more Vitamin B5, 1.8 times more Vitamin B6 and 1.7 times more Vitamin B9 than Raw Tahitian Taro.
Both Raw Tahitian Taro as well as Canned Carrots Solids and Liquids 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 Liquids and Salt:

Raw Tahitian Taro has 2.2 times more Calcium, 1.3 times more Iron, 2.7 times more Magnesium and 1.8 times more Potassium than Canned Carrots Solids and Liquids with Salt.
While Canned Carrots Solids and Liquids with Salt contain 2.8 times more Copper, 5.5 times more Manganese, 9.2 times more Sodium, 6.2 times more Zinc and 2 times more Water than Raw Tahitian Taro.
Both Raw Tahitian Taro and Canned Carrots Solids and Liquids with Salt have similar amounts of Phosphorus and Selenium per 300 kcal.

Comparison of macro-nutrients per 300 calories:

Raw Tahitian Taro has 3.6 times more Fat, 4.1 times more Saturated Fat, 7.9 times more Omega 3, 2.6 times more Omega 6 and 2.5 times more Protein than Canned Carrots Solids and Liquids with Salt.
While Canned Carrots Solids and Liquids with Salt contain 1.5 times more Carbohydrate than Raw Tahitian Taro.
Both Raw Tahitian Taro and Canned Carrots Solids and Liquids with Salt have similar amounts of Energy per 300 kcal.
Both Raw Tahitian Taro as well as Canned Carrots Solids and Liquids 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 Liquids and SaltVS Cooked Tahitian TaroTahitian TaroVS Canned Carrots with SaltCanned Carrots with Liquids and SaltVS Canned Carrots with Salt

Compare Foods

Comparing Nutrients in 300 calories Tahitian TaroVS Canned Carrots with Liquids and Salt

Weight per 300 calories

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

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: