Comparing Nutrients in 14 ounces Taro VS Frozen Chopped Broccoli

Macros Ratio

	Protein	Fat	Carbs
Taro	5%	2%	93%
Frozen Chopped Broccoli	34%	8%	58%

Macro Nutrients

	Taro	Frozen Chopped Broccoli	Recommended Dietary Allowance
Energy	15.3% 445kcal	3.56% 103kcal	2900kcal per day for Men 19-50 years
Fat	0.82% 0.79g	1.2% 1.15g	97g per day for Men 19-50 years
Saturated Fat	0.51% 0.16g	0.55% 0.17g	32g per day for Men 19-50 years
Omega 3	6.2% 0.099g	26% 0.42g	1.6g per day for Men 19-50 years
Omega 6	1.35% 0.23g	0.72% 0.12g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	80.8% 105g	14.6% 19g	130g per day for Men 19-50 years
Sugars	2.2% 1.6g	7.4% 5.36g	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	NA	4.54% 3.3g	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	NA	% 2.98g	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	43% 16.3g	31.3% 12g	38g per day for Men 19-50 years
Protein	10.6% 5.95g	20% 11g	56g per day for Men 19-50 years

Vitamins

	Taro	Frozen Chopped Broccoli	Recommended Dietary Allowance
Vitamin A	1.76% 16μg	23% 206μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	31.4% 0.38mg	17.5% 0.21mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.63% 0.099mg	29.3% 0.38mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15% 2.4mg	11.7% 1.87mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	24% 1.2mg	22% 1.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	86.4% 1.12mg	39.7% 0.52mg	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	22% 87.3μg	66.5% 266μg	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	20% 18mg	249% 224mg	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	63% 9.45mg	32.3% 4.84mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.3% 3.97μg	268% 322μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Taro	Frozen Chopped Broccoli	Recommended Dietary Allowance
Calcium	17% 171mg	22.2% 222mg	1000mg per day for Men 19-50 years
Copper	76% 0.68mg	16.8% 0.15mg	0.9mg per day for Men 19-50 years
Fluoride	NA	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	27.3% 2.2mg	40% 3.2mg	8mg per day for Men 19-50 years
Magnesium	31% 131mg	17% 71.4mg	420mg per day for Men 19-50 years
Manganese	66% 1.52mg	50.7% 1.17mg	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	47.6% 333mg	28.3% 198mg	700mg per day for Men 19-50 years
Potassium	69% 2346mg	24.7% 841mg	3400mg per day for Men 19-50 years
Selenium	5.05% 2.78μg	20.2% 11μg	55μg per day for Men 19-50 years
Sodium	2.9% 43.7mg	6.35% 95mg	1500mg per day for Men 19-50 years
Zinc	8.3% 0.91mg	17.3% 1.9mg	11mg per day for Men 19-50 years
Water	7.58% 280g	9.8% 363g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Taro vs Frozen Chopped Broccoli:

• Raw Taro has 1.8 times more Vitamin B1, 1.3 times more Vitamin B3, 2.2 times more Vitamin B6 and 2 times more Vitamin E than Frozen Chopped Broccoli, Unprepared.
• While Frozen Chopped Broccoli, Unprepared contains 13 times more Vitamin A, 3.8 times more Vitamin B2, 3 times more Vitamin B9, 12.5 times more Vitamin C and 81.1 times more Vitamin K than Raw Taro.
• Both Raw Taro and Frozen Chopped Broccoli, Unprepared have similar amounts of Vitamin B5 per 14 oz.
• Both Raw Taro as well as Frozen Chopped Broccoli, Unprepared have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Taro vs Frozen Chopped Broccoli:

• Raw Taro has 4.5 times more Copper, 1.8 times more Magnesium, 1.3 times more Manganese, 1.7 times more Phosphorus and 2.8 times more Potassium than Frozen Chopped Broccoli, Unprepared.
• While Frozen Chopped Broccoli, Unprepared contains 1.3 times more Calcium, 1.5 times more Iron, 4 times more Selenium, 2.2 times more Sodium, 2.1 times more Zinc and 1.3 times more Water than Raw Taro.

Comparison of macro-nutrients per 14 ounces:

• Raw Taro has 4.3 times more Energy, 5.5 times more Carbohydrate and 1.4 times more Fiber than Frozen Chopped Broccoli, Unprepared.
• While Frozen Chopped Broccoli, Unprepared contains 4.2 times more Omega 3, 3.4 times more Sugars and 1.9 times more Protein than Raw Taro.
• Both Raw Taro as well as Frozen Chopped Broccoli, Unprepared have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 14 oz.