Comparing Nutrients in 14 ounces Taro VS Broccoli

Macros Ratio

	Protein	Fat	Carbs
Taro	5%	2%	93%
Broccoli	27%	8%	65%

Macro Nutrients

	Taro	Broccoli	Recommended Dietary Allowance
Energy	15.3% 445kcal	4.65% 135kcal	2900kcal per day for Men 19-50 years
Fat	0.82% 0.79g	1.5% 1.47g	97g per day for Men 19-50 years
Saturated Fat	0.51% 0.16g	1.4% 0.45g	32g per day for Men 19-50 years
Omega 3	6.2% 0.099g	15.6% 0.25g	1.6g per day for Men 19-50 years
Omega 6	1.35% 0.23g	1.14% 0.19g	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	20.3% 26.4g	130g per day for Men 19-50 years
Sugars	2.2% 1.6g	9.3% 6.75g	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	3.72% 2.7g	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	% 1.94g	g per day for Men 19-50 years
Sucrose	NA	% 0.4g	g per day for Men 19-50 years
Fiber	43% 16.3g	27% 10.3g	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	Broccoli	Recommended Dietary Allowance
Vitamin A	1.76% 16μg	13.7% 123μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	31.4% 0.38mg	23.5% 0.28mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.63% 0.099mg	35.7% 0.46mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15% 2.4mg	16% 2.54mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	24% 1.2mg	45.5% 2.27mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	86.4% 1.12mg	53.4% 0.69mg	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	62.5% 250μg	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	393% 354mg	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	20.6% 3.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.3% 3.97μg	336% 403μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Taro	Broccoli	Recommended Dietary Allowance
Calcium	17% 171mg	18.7% 187mg	1000mg per day for Men 19-50 years
Copper	76% 0.68mg	21.6% 0.19mg	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	36.2% 2.9mg	8mg per day for Men 19-50 years
Magnesium	31% 131mg	20% 83.3mg	420mg per day for Men 19-50 years
Manganese	66% 1.52mg	36.2% 0.83mg	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	37.4% 262mg	700mg per day for Men 19-50 years
Potassium	69% 2346mg	37% 1254mg	3400mg per day for Men 19-50 years
Selenium	5.05% 2.78μg	18% 9.92μg	55μg per day for Men 19-50 years
Sodium	2.9% 43.7mg	8.73% 131mg	1500mg per day for Men 19-50 years
Zinc	8.3% 0.91mg	14.8% 1.63mg	11mg per day for Men 19-50 years
Water	7.58% 280g	9.58% 354g	3700g per day for Men 19-50 years

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

• Raw Taro has 1.3 times more Vitamin B1, 1.6 times more Vitamin B6 and 3.1 times more Vitamin E than Raw Broccoli.
• While Raw Broccoli contains 7.8 times more Vitamin A, 4.7 times more Vitamin B2, 1.9 times more Vitamin B5, 2.9 times more Vitamin B9, 19.8 times more Vitamin C and 101.6 times more Vitamin K than Raw Taro.
• Both Raw Taro and Raw Broccoli have similar amounts of Vitamin B3 per 14 oz.
• Both Raw Taro as well as Raw Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Taro vs Broccoli:

• Raw Taro has 3.5 times more Copper, 1.6 times more Magnesium, 1.8 times more Manganese, 1.3 times more Phosphorus and 1.9 times more Potassium than Raw Broccoli.
• While Raw Broccoli contains 1.3 times more Iron, 3.6 times more Selenium, 3 times more Sodium, 1.8 times more Zinc and 1.3 times more Water than Raw Taro.
• Both Raw Taro and Raw Broccoli have similar amounts of Calcium per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Raw Taro has 3.3 times more Energy, 4 times more Carbohydrate and 1.6 times more Fiber than Raw Broccoli.
• While Raw Broccoli contains 2.5 times more Omega 3, 4.3 times more Sugars and 1.9 times more Protein than Raw Taro.
• Both Raw Taro as well as Raw Broccoli have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 14 oz.