Comparing Nutrients in 1 kilogram Cooked Chopped Frozen Broccoli VS Taro Leaves

Macros Ratio

	Protein	Fat	Carbs
Cooked Chopped Frozen Broccoli	36%	3%	61%
Taro Leaves	37%	12%	51%

Macro Nutrients

	Cooked Chopped Frozen Broccoli	Taro Leaves	Recommended Dietary Allowance
Energy	9.66% 280kcal	14.5% 420kcal	2900kcal per day for Men 19-50 years
Fat	1.24% 1.2g	7.63% 7.4g	97g per day for Men 19-50 years
Saturated Fat	0.56% 0.18g	4.7% 1.5g	32g per day for Men 19-50 years
Omega 3	26.3% 0.42g	58% 0.93g	1.6g per day for Men 19-50 years
Omega 6	0.76% 0.13g	12.6% 2.14g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	41% 53.5g	51.5% 67g	130g per day for Men 19-50 years
Sugars	20.3% 14.7g	41.5% 30g	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	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	79% 30g	97% 37g	38g per day for Men 19-50 years
Protein	55.4% 31g	89% 49.8g	56g per day for Men 19-50 years

Vitamins

	Cooked Chopped Frozen Broccoli	Taro Leaves	Recommended Dietary Allowance
Vitamin A	56.7% 510μg	268% 2410μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	46% 0.55mg	174% 2.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	62.3% 0.81mg	351% 4.56mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	28.6% 4.6mg	95% 15mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	55% 2.74mg	16.8% 0.84mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	100% 1.3mg	112% 1.46mg	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	140% 560μg	315% 1260μg	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	446% 401mg	578% 520mg	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	88% 13mg	135% 20mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	734% 881μg	905% 1086μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Chopped Frozen Broccoli	Taro Leaves	Recommended Dietary Allowance
Calcium	33% 330mg	107% 1070mg	1000mg per day for Men 19-50 years
Copper	37.8% 0.34mg	300% 2.7mg	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	76.3% 6.1mg	281% 22.5mg	8mg per day for Men 19-50 years
Magnesium	31% 130mg	107% 450mg	420mg per day for Men 19-50 years
Manganese	97% 2.23mg	310% 7.14mg	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	70% 490mg	85.7% 600mg	700mg per day for Men 19-50 years
Potassium	41.8% 1420mg	191% 6480mg	3400mg per day for Men 19-50 years
Selenium	12.7% 7μg	16.4% 9μg	55μg per day for Men 19-50 years
Sodium	7.33% 110mg	2% 30mg	1500mg per day for Men 19-50 years
Zinc	25.5% 2.8mg	37.3% 4.1mg	11mg per day for Men 19-50 years
Water	24.5% 907g	23% 857g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Chopped Frozen Broccoli VS Taro Leaves per 1 kg

Compare the macro and micronutrient content in 1 kg of Cooked Chopped Frozen Broccoli versus 1 kg of Taro Leaves to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Cooked Chopped Frozen Broccoli vs Taro Leaves:

• 1 kilogram of Cooked Chopped Frozen Broccoli has 3.3 times more Vitamin B5 than Taro Leaves.
• While 1 kg of Raw Taro Leaves contains 4.7 times more Vitamin A, 3.8 times more Vitamin B1, 5.6 times more Vitamin B2, 3.3 times more Vitamin B3, 2.3 times more Vitamin B9, 1.3 times more Vitamin C and 1.5 times more Vitamin E than Boiled Chopped Frozen Broccoli.
• Both Cooked Chopped Frozen Broccoli and Taro Leaves provide similar amounts of Vitamin B6 and Vitamin K per one kilogram.
• 1 kilogram of Taro Leaves have insufficient amounts of Vitamin B5
• Both Boiled Chopped Frozen Broccoli as well as Raw Taro Leaves have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Cooked Chopped Frozen Broccoli vs Taro Leaves:

• 1 kg of Raw Taro Leaves contains 3.2 times more Calcium, 7.9 times more Copper, 3.7 times more Iron, 3.5 times more Magnesium, 3.2 times more Manganese, 4.6 times more Potassium and 1.5 times more Zinc than Boiled Chopped Frozen Broccoli.
• Both Cooked Chopped Frozen Broccoli and Taro Leaves contain similar levels of Phosphorus and Water per one kilogram.
• Both Boiled Chopped Frozen Broccoli as well as Raw Taro Leaves lack sufficient amounts of Selenium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Raw Taro Leaves contains 2.2 times more Omega 3, 1.3 times more Carbohydrate, 2 times more Sugars and 1.6 times more Protein than Boiled Chopped Frozen Broccoli.
• Both Cooked Chopped Frozen Broccoli and Taro Leaves offer comparable quantities of Fiber per one kilogram.
• Both Boiled Chopped Frozen Broccoli as well as Raw Taro Leaves provide inadequate amounts of Energy and Omega 6 in one kilogram.