Comparing Nutrients in 1 kilogram Frozen Chopped Broccoli VS Tahitian Taro

Macros Ratio

	Protein	Fat	Carbs
Frozen Chopped Broccoli	34%	8%	58%
Tahitian Taro	23%	18%	59%

Macro Nutrients

	Frozen Chopped Broccoli	Tahitian Taro	Recommended Dietary Allowance
Energy	8.97% 260kcal	15% 440kcal	2900kcal per day for Men 19-50 years
Fat	3% 2.9g	10% 9.7g	97g per day for Men 19-50 years
Saturated Fat	1.38% 0.44g	6.16% 1.97g	32g per day for Men 19-50 years
Omega 3	65.6% 1.05g	75.6% 1.2g	1.6g per day for Men 19-50 years
Omega 6	1.82% 0.31g	16.4% 2.8g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	36.8% 47.8g	53% 69g	130g per day for Men 19-50 years
Sugars	18.6% 13.5g	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	11.4% 8.3g	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	% 7.5g	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	79% 30g	NA	38g per day for Men 19-50 years
Protein	50% 28g	50% 28g	56g per day for Men 19-50 years

Vitamins

	Frozen Chopped Broccoli	Tahitian Taro	Recommended Dietary Allowance
Vitamin A	57.8% 520μg	113% 1020μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	44% 0.53mg	51.7% 0.62mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	74% 0.96mg	188% 2.44mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	29.4% 4.7mg	62% 9.95mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	56% 2.8mg	25% 1.24mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	100% 1.3mg	89.2% 1.16mg	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	168% 670μg	22.5% 90μg	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	627% 564mg	1067% 960mg	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	81.3% 12mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	676% 811μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Chopped Broccoli	Tahitian Taro	Recommended Dietary Allowance
Calcium	56% 560mg	129% 1290mg	1000mg per day for Men 19-50 years
Copper	42.2% 0.38mg	79% 0.71mg	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	101% 8.1mg	163% 13mg	8mg per day for Men 19-50 years
Magnesium	43% 180mg	112% 470mg	420mg per day for Men 19-50 years
Manganese	128% 2.94mg	68.3% 1.57mg	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	71.4% 500mg	64.3% 450mg	700mg per day for Men 19-50 years
Potassium	62.4% 2120mg	178% 6060mg	3400mg per day for Men 19-50 years
Selenium	51% 28μg	12.7% 7μg	55μg per day for Men 19-50 years
Sodium	16% 240mg	33.3% 500mg	1500mg per day for Men 19-50 years
Zinc	43.6% 4.8mg	8.2% 0.9mg	11mg per day for Men 19-50 years
Water	24.7% 915g	23.8% 880g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Chopped Broccoli VS Tahitian Taro per 1 kg

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

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

• 1 kilogram of Frozen Chopped Broccoli has 2.3 times more Vitamin B5 and 7.4 times more Vitamin B9 than Tahitian Taro.
• While 1 kg of Raw Tahitian Taro contains 2 times more Vitamin A, 2.5 times more Vitamin B2, 2.1 times more Vitamin B3 and 1.7 times more Vitamin C than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli and Tahitian Taro provide similar amounts of Vitamin B1 and Vitamin B6 per one kilogram.
• Both Frozen Chopped Broccoli, Unprepared as well as Raw Tahitian Taro have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

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

• 1 kilogram of Frozen Chopped Broccoli has 1.9 times more Manganese, 4 times more Selenium and 5.3 times more Zinc than Tahitian Taro.
• While 1 kg of Raw Tahitian Taro contains 2.3 times more Calcium, 1.9 times more Copper, 1.6 times more Iron, 2.6 times more Magnesium, 2.9 times more Potassium and 2.1 times more Sodium than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli and Tahitian Taro contain similar levels of Phosphorus and Water per one kilogram.
• 1 kilogram of Tahitian Taro lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Raw Tahitian Taro contains 1.4 times more Carbohydrate than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli and Tahitian Taro offer comparable quantities of Omega 3 and Protein per one kilogram.
• Both Frozen Chopped Broccoli, Unprepared as well as Raw Tahitian Taro provide inadequate amounts of Energy and Omega 6 in one kilogram.