Comparing Nutrients in 1 kilogram Boiled Cauliflower VS Cooked Taro Shoots

Macros Ratio

	Protein	Fat	Carbs
Boiled Cauliflower	26%	15%	59%
Cooked Taro Shoots	18%	4%	78%

Macro Nutrients

	Boiled Cauliflower	Cooked Taro Shoots	Recommended Dietary Allowance
Energy	7.93% 230kcal	4.83% 140kcal	2900kcal per day for Men 19-50 years
Fat	4.64% 4.5g	0.82% 0.8g	97g per day for Men 19-50 years
Saturated Fat	2.2% 0.7g	0.5% 0.16g	32g per day for Men 19-50 years
Omega 3	104% 1.67g	6.25% 0.1g	1.6g per day for Men 19-50 years
Omega 6	2.94% 0.5g	1.35% 0.23g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	31.6% 41g	24.6% 32g	130g per day for Men 19-50 years
Sugars	28.7% 21g	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	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	60.5% 23g	NA	38g per day for Men 19-50 years
Protein	33% 18.4g	13% 7.3g	56g per day for Men 19-50 years

Vitamins

	Boiled Cauliflower	Cooked Taro Shoots	Recommended Dietary Allowance
Vitamin A	1.1% 10μg	3.33% 30μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	35% 0.42mg	31.7% 0.38mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	40% 0.52mg	40.8% 0.53mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25.6% 4.1mg	50.6% 8.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	102% 5.1mg	15% 0.76mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	133% 1.73mg	86% 1.12mg	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	110% 440μg	7.5% 30μg	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	492% 443mg	210% 189mg	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	4.67% 0.7mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	115% 138μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Cauliflower	Cooked Taro Shoots	Recommended Dietary Allowance
Calcium	16% 160mg	14% 140mg	1000mg per day for Men 19-50 years
Copper	20% 0.18mg	104% 0.94mg	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	40% 3.2mg	51.3% 4.1mg	8mg per day for Men 19-50 years
Magnesium	21.4% 90mg	19% 80mg	420mg per day for Men 19-50 years
Manganese	57.4% 1.32mg	56.5% 1.3mg	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	45.7% 320mg	37% 260mg	700mg per day for Men 19-50 years
Potassium	41.8% 1420mg	101% 3440mg	3400mg per day for Men 19-50 years
Selenium	11% 6μg	18% 10μg	55μg per day for Men 19-50 years
Sodium	10% 150mg	1.33% 20mg	1500mg per day for Men 19-50 years
Zinc	15.5% 1.7mg	49% 5.4mg	11mg per day for Men 19-50 years
Water	25% 930g	25.8% 953g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Cauliflower VS Cooked Taro Shoots per 1 kg

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

Lets compare vitamin content per 1 kilogram of Boiled Cauliflower vs Cooked Taro Shoots:

• 1 kilogram of Boiled Cauliflower has 6.7 times more Vitamin B5, 1.5 times more Vitamin B6, 14.7 times more Vitamin B9 and 2.3 times more Vitamin C than Cooked Taro Shoots.
• While 1 kg of Cooked Taro Shoots no Salt contains 2 times more Vitamin B3 than Boiled and Drained Cauliflower.
• Both Boiled Cauliflower and Cooked Taro Shoots provide similar amounts of Vitamin B1 and Vitamin B2 per one kilogram.
• 1 kilogram of Cooked Taro Shoots have insufficient amounts of Vitamin B5 and Vitamin B9
• Both Boiled and Drained Cauliflower as well as Cooked Taro Shoots no Salt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Boiled Cauliflower vs Cooked Taro Shoots:

• 1 kilogram of Boiled Cauliflower has 1.2 times more Phosphorus than Cooked Taro Shoots.
• While 1 kg of Cooked Taro Shoots no Salt contains 5.2 times more Copper, 1.3 times more Iron, 2.4 times more Potassium and 3.2 times more Zinc than Boiled and Drained Cauliflower.
• Both Boiled Cauliflower and Cooked Taro Shoots contain similar levels of Manganese and Water per one kilogram.
• 1 kilogram of Boiled Cauliflower lack sufficient amounts of Copper and Zinc
• 1 kilogram of Cooked Taro Shoots lack sufficient amounts of Magnesium
• Both Boiled and Drained Cauliflower as well as Cooked Taro Shoots no Salt lack sufficient amounts of Calcium and Selenium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Boiled Cauliflower has 16.7 times more Omega 3, 1.3 times more Carbohydrate and 2.5 times more Protein than Cooked Taro Shoots.
• 1 kilogram of Cooked Taro Shoots provide inadequate amounts of Omega 3 and Protein
• Both Boiled and Drained Cauliflower as well as Cooked Taro Shoots no Salt provide inadequate amounts of Energy and Omega 6 in one kilogram.