Comparing Nutrients in 14 ounces Boiled Broccoli VS Steamed Taro Leaves

Macros Ratio

	Protein	Fat	Carbs
Boiled Broccoli	23%	9%	68%
Steamed Taro Leaves	35%	12%	53%

Macro Nutrients

	Boiled Broccoli	Steamed Taro Leaves	Recommended Dietary Allowance
Energy	4.8% 139kcal	3.3% 95kcal	2900kcal per day for Men 19-50 years
Fat	1.68% 1.63g	1.68% 1.63g	97g per day for Men 19-50 years
Saturated Fat	0.98% 0.31g	1.03% 0.33g	32g per day for Men 19-50 years
Omega 3	29.5% 0.47g	12.7% 0.2g	1.6g per day for Men 19-50 years
Omega 6	1.2% 0.2g	2.73% 0.46g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	22% 28.5g	12.3% 16g	130g per day for Men 19-50 years
Sugars	7.6% 5.5g	NA	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	4.05% 2.94g	NA	72.5g per day for Men 19-50 years	≤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]
Glucose	% 1.94g	NA	g per day for Men 19-50 years
Sucrose	% 0.32g	NA	g per day for Men 19-50 years
Fiber	34.5% 13g	21% 7.94g	38g per day for Men 19-50 years
Protein	17% 9.45g	19.3% 10.8g	56g per day for Men 19-50 years

Vitamins

	Boiled Broccoli	Steamed Taro Leaves	Recommended Dietary Allowance
Vitamin A	34% 306μg	93% 841μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	21% 0.25mg	46% 0.55mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	37.6% 0.49mg	116% 1.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13.7% 2.2mg	31.4% 5.03mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	49% 2.44mg	3.5% 0.17mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	61% 0.79mg	22% 0.29mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	107% 429μg	47.6% 191μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	286% 258mg	157% 141mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	38.4% 5.75mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	467% 560μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Broccoli	Steamed Taro Leaves	Recommended Dietary Allowance
Calcium	16% 159mg	34% 341mg	1000mg per day for Men 19-50 years
Copper	27% 0.24mg	61.7% 0.56mg	0.9mg per day for Men 19-50 years
Fluoride	0.4% 16μg	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	33.2% 2.66mg	58.5% 4.7mg	8mg per day for Men 19-50 years
Magnesium	20% 83.3mg	19% 79.4mg	420mg per day for Men 19-50 years
Manganese	33.5% 0.77mg	64% 1.47mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	38% 266mg	15.3% 107mg	700mg per day for Men 19-50 years
Potassium	34.2% 1163mg	53.7% 1826mg	3400mg per day for Men 19-50 years
Selenium	11.5% 6.35μg	6.5% 3.57μg	55μg per day for Men 19-50 years
Sodium	11% 163mg	0.53% 7.94mg	1500mg per day for Men 19-50 years
Zinc	16.2% 1.8mg	7.58% 0.83mg	11mg per day for Men 19-50 years
Water	9.57% 354g	9.9% 366g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Boiled Broccoli vs Steamed Taro Leaves:

• Boiled and Drained Broccoli has 14 times more Vitamin B5, 2.8 times more Vitamin B6, 2.3 times more Vitamin B9 and 1.8 times more Vitamin C than Steamed Taro Leaves.
• While Steamed Taro Leaves contain 2.8 times more Vitamin A, 2.2 times more Vitamin B1, 3.1 times more Vitamin B2 and 2.3 times more Vitamin B3 than Boiled and Drained Broccoli.
• Both Boiled and Drained Broccoli as well as Steamed Taro Leaves have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Boiled Broccoli vs Steamed Taro Leaves:

• Boiled and Drained Broccoli has 2.5 times more Phosphorus, 1.8 times more Selenium, 20.5 times more Sodium and 2.1 times more Zinc than Steamed Taro Leaves.
• While Steamed Taro Leaves contain 2.2 times more Calcium, 2.3 times more Copper, 1.8 times more Iron, 1.9 times more Manganese and 1.6 times more Potassium than Boiled and Drained Broccoli.
• Both Boiled and Drained Broccoli and Steamed Taro Leaves have similar amounts of Magnesium and Water per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Boiled and Drained Broccoli has 1.5 times more Energy, 2.3 times more Omega 3, 1.8 times more Carbohydrate and 1.7 times more Fiber than Steamed Taro Leaves.
• Both Boiled and Drained Broccoli and Steamed Taro Leaves have similar amounts of Protein per 14 oz.
• Both Boiled and Drained Broccoli as well as Steamed Taro Leaves have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 14 oz.