Comparing Nutrients in 1 kilogram Boiled Broccoli VS Cooked Tahitian Taro with Salt

Macros Ratio

	Protein	Fat	Carbs
Boiled Broccoli	23%	9%	68%
Cooked Tahitian Taro with Salt	33%	12%	55%

Macro Nutrients

	Boiled Broccoli	Cooked Tahitian Taro with Salt	Recommended Dietary Allowance
Energy	12% 350kcal	15% 440kcal	2900kcal per day for Men 19-50 years
Fat	4.23% 4.1g	7% 6.8g	97g per day for Men 19-50 years
Saturated Fat	2.47% 0.79g	4.34% 1.4g	32g per day for Men 19-50 years
Omega 3	74.4% 1.2g	53% 0.85g	1.6g per day for Men 19-50 years
Omega 6	3% 0.51g	11.5% 1.96g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	55.2% 71.8g	52.7% 68.5g	130g per day for Men 19-50 years
Sugars	19% 14g	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	10.2% 7.4g	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	% 4.9g	NA	g per day for Men 19-50 years
Sucrose	% 0.8g	NA	g per day for Men 19-50 years
Fiber	87% 33g	NA	38g per day for Men 19-50 years
Protein	42.5% 24g	74.3% 41.6g	56g per day for Men 19-50 years

Vitamins

	Boiled Broccoli	Cooked Tahitian Taro with Salt	Recommended Dietary Allowance
Vitamin A	85.6% 770μg	98% 880μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	52.5% 0.63mg	36.7% 0.44mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	95% 1.23mg	152% 1.98mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	34.6% 5.53mg	30% 4.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	123% 6.16mg	25% 1.26mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	154% 2mg	90% 1.17mg	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	270% 1080μg	17.5% 70μg	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	721% 649mg	422% 380mg	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	97% 14.5mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1176% 1411μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Broccoli	Cooked Tahitian Taro with Salt	Recommended Dietary Allowance
Calcium	40% 400mg	149% 1490mg	1000mg per day for Men 19-50 years
Copper	67.8% 0.61mg	84.4% 0.76mg	0.9mg per day for Men 19-50 years
Fluoride	1% 40μg	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	83.8% 6.7mg	195% 15.6mg	8mg per day for Men 19-50 years
Magnesium	50% 210mg	121% 510mg	420mg per day for Men 19-50 years
Manganese	84.3% 1.94mg	73% 1.68mg	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	96% 670mg	96% 670mg	700mg per day for Men 19-50 years
Potassium	86% 2930mg	183% 6230mg	3400mg per day for Men 19-50 years
Selenium	29% 16μg	14.5% 8μg	55μg per day for Men 19-50 years
Sodium	27.3% 410mg	193% 2900mg	1500mg per day for Men 19-50 years
Zinc	41% 4.5mg	9.1% 1mg	11mg per day for Men 19-50 years
Water	24% 893g	23.4% 865g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Broccoli VS Cooked Tahitian Taro with Salt per 1 kg

Compare the macro and micronutrient content in 1 kg of Boiled Broccoli versus 1 kg of Cooked Tahitian Taro with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Boiled Broccoli vs Cooked Tahitian Taro with Salt:

• 1 kilogram of Boiled Broccoli has 1.4 times more Vitamin B1, 4.9 times more Vitamin B5, 1.7 times more Vitamin B6, 15.4 times more Vitamin B9 and 1.7 times more Vitamin C than Cooked Tahitian Taro with Salt.
• While 1 kg of Cooked Tahitian Taro with Salt contains 1.6 times more Vitamin B2 than Boiled and Drained Broccoli.
• Both Boiled Broccoli and Cooked Tahitian Taro with Salt provide similar amounts of Vitamin A and Vitamin B3 per one kilogram.
• 1 kilogram of Cooked Tahitian Taro with Salt have insufficient amounts of Vitamin B9
• Both Boiled and Drained Broccoli as well as Cooked Tahitian Taro with Salt have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Boiled Broccoli vs Cooked Tahitian Taro with Salt:

• 1 kilogram of Boiled Broccoli has 2 times more Selenium and 4.5 times more Zinc than Cooked Tahitian Taro with Salt.
• While 1 kg of Cooked Tahitian Taro with Salt contains 3.7 times more Calcium, 2.3 times more Iron, 2.4 times more Magnesium, 2.1 times more Potassium and 7.1 times more Sodium than Boiled and Drained Broccoli.
• Both Boiled Broccoli and Cooked Tahitian Taro with Salt contain similar levels of Copper, Manganese, Phosphorus and Water per one kilogram.
• 1 kilogram of Cooked Tahitian Taro with Salt lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Boiled Broccoli has 1.4 times more Omega 3 than Cooked Tahitian Taro with Salt.
• While 1 kg of Cooked Tahitian Taro with Salt contains 1.7 times more Protein than Boiled and Drained Broccoli.
• Both Boiled Broccoli and Cooked Tahitian Taro with Salt offer comparable quantities of Carbohydrate per one kilogram.
• Both Boiled and Drained Broccoli as well as Cooked Tahitian Taro with Salt provide inadequate amounts of Energy and Omega 6 in one kilogram.