Comparing Nutrients in 500 calories Taro ShootsVS Baked White Potatoes

Weight per 500 calories

Taro Shoots

4546g

Baked White Potatoes

544g

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 500 calories - Taro Shoots or Baked White Potatoes?

Macros Ratio

Protein Fat Carbs

Taro Shoots

27%

67%

Baked White Potatoes

90%

500 kcal ▼

Macro Nutrients

Taro Shootsvs Baked White Potatoes

17.2%500kcal

Energy

17.2%500kcal

500 kcalvs500 kcal

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

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4.2%4.1g

Fat

0.84%0.82g

4.1 gvs0.82 g

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

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2.56%0.82g

Saturated Fat

0.68%0.22g

0.82 gvs0.22 g

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

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31.3%0.5g

Omega 3

5.1%0.082g

0.5 gvs0.082 g

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

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6.95%1.2g

Omega 6

1.57%0.27g

1.2 gvs0.27 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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81%105g

Carbohydrate

88%115g

105 gvs115 g

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

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Sugars

11.5%8.3g

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

NA gvs8.3 g

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

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Fructose

2.7%1.96g

≤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 gvs1.96 g

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

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Glucose

%3.42g

NA gvs3.42 g

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

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Sucrose

%2.17g

NA gvs2.17 g

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

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Fiber

30%11.4g

NA gvs11.4 g

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

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74.7%42g

Protein

20.4%11.4g

42 gvs11.4 g

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

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Vitamins

Taro Shootsvs Baked White Potatoes

15%136μg

Vitamin A

0.6%5.43μg

RAE, retinol activity equivalents

136 μgvs5.43 μg

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

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152%1.8mg

Vitamin B1

21.7%0.26mg

Thiamine

1.8 mgvs0.26 mg

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

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175%2.27mg

Vitamin B2

18%0.23mg

Riboflavin

2.27 mgvs0.23 mg

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

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227%36.4mg

Vitamin B3

52%8.3mg

Niacin, nicotinic acid, niacinamide

36.4 mgvs8.3 mg

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

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68%3.4mg

Vitamin B5

41.6%2.1mg

Pantothenic acid

3.4 mgvs2.1 mg

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

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388%5.05mg

Vitamin B6

88.2%1.15mg

Pyridoxine

5.05 mgvs1.15 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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34%136μg

Vitamin B9

51.6%207μg

Folates and Folic Acid

136 μgvs207 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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1061%955mg

Vitamin C

76%68.5mg

Ascorbic acid

955 mgvs68.5 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

1.45%0.22mg

Tocopherols and Tocotrienols

NA mgvs0.22 mg

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

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Vitamin K

12.2%14.7μg

Phytomenadione or phylloquinone

NA μgvs14.7 μg

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

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Minerals

Taro Shootsvs Baked White Potatoes

54.5%545mg

Calcium

5.43%54.3mg

545 mgvs54.3 mg

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

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444%4mg

Copper

76.7%0.69mg

4 mgvs0.69 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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341%27.3mg

Iron

43.5%3.48mg

27.3 mgvs3.48 mg

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

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86.6%364mg

Magnesium

35%147mg

364 mgvs147 mg

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

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241%5.55mg

Manganese

44.7%1.03mg

5.55 mgvs1.03 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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182%1273mg

Phosphorus

58.2%408mg

1273 mgvs408 mg

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

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444%15091mg

Potassium

87%2957mg

15091 mgvs2957 mg

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

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74.4%41μg

Selenium

4.94%2.7μg

41 μgvs2.7 μg

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

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3.03%45.5mg

Sodium

2.54%38mg

45.5 mgvs38 mg

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

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211%23mg

Zinc

17.3%1.9mg

23 mgvs1.9 mg

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

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118%4355g

Water

11%410g

4355 gvs410 g

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

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Lets compare vitamin content per 500 calories of Taro Shoots vs Baked White Potatoes:

Raw Taro Shoots have 25.1 times more Vitamin A, 7 times more Vitamin B1, 9.7 times more Vitamin B2, 4.4 times more Vitamin B3, 1.6 times more Vitamin B5, 4.4 times more Vitamin B6 and 13.9 times more Vitamin C than Baked Whole White Potatoes.
While Baked Whole White Potatoes contain 1.5 times more Vitamin B9 than Raw Taro Shoots.
Both Raw Taro Shoots as well as Baked Whole White Potatoes have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Taro Shoots vs Baked White Potatoes:

Raw Taro Shoots have 10 times more Calcium, 5.8 times more Copper, 7.8 times more Iron, 2.5 times more Magnesium, 5.4 times more Manganese, 3.1 times more Phosphorus, 5.1 times more Potassium, 15.1 times more Selenium, 12.2 times more Zinc and 10.6 times more Water than Baked Whole White Potatoes.

Comparison of macro-nutrients per 500 calories:

Raw Taro Shoots have 6.1 times more Omega 3, 4.4 times more Omega 6 and 3.7 times more Protein than Baked Whole White Potatoes.
Both Raw Taro Shoots and Baked Whole White Potatoes have similar amounts of Energy and Carbohydrate per 500 kcal.
Both Raw Taro Shoots as well as Baked Whole White Potatoes have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 500 kcal.

Compare more foods per 500 kcal:

Taro ShootsVS Cooked Taro ShootsBaked White PotatoesVS Cooked Taro ShootsTaro ShootsVS Baked Red PotatoesBaked White PotatoesVS Baked Red Potatoes

Compare Foods

Comparing Nutrients in 500 calories Taro ShootsVS Baked White Potatoes

Weight per 500 calories

Which food has more nutrients per 500 calories - Taro Shoots or Baked White Potatoes?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: