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

Macros Ratio

	Protein	Fat	Carbs
Cooked Taro	1%	1%	98%
Cooked Chopped Frozen Broccoli	36%	3%	61%

Macro Nutrients

	Cooked Taro	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Energy	49% 1420kcal	9.66% 280kcal	2900kcal per day for Men 19-50 years
Fat	1.13% 1.1g	1.24% 1.2g	97g per day for Men 19-50 years
Saturated Fat	0.72% 0.23g	0.56% 0.18g	32g per day for Men 19-50 years
Omega 3	8.75% 0.14g	26.3% 0.42g	1.6g per day for Men 19-50 years
Omega 6	1.9% 0.32g	0.76% 0.13g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	266% 346g	41% 53.5g	130g per day for Men 19-50 years
Sugars	6.76% 4.9g	20.3% 14.7g	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	134% 51g	79% 30g	38g per day for Men 19-50 years
Protein	9.3% 5.2g	55.4% 31g	56g per day for Men 19-50 years

Vitamins

	Cooked Taro	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Vitamin A	4.44% 40μg	56.7% 510μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	89% 1.07mg	46% 0.55mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	21.5% 0.28mg	62.3% 0.81mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	32% 5.1mg	28.6% 4.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	67% 3.36mg	55% 2.74mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	255% 3.3mg	100% 1.3mg	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	47.5% 190μg	140% 560μg	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	55.6% 50mg	446% 401mg	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	195% 29.3mg	88% 13mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	10% 12μg	734% 881μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Taro	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Calcium	18% 180mg	33% 330mg	1000mg per day for Men 19-50 years
Copper	223% 2mg	37.8% 0.34mg	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	90% 7.2mg	76.3% 6.1mg	8mg per day for Men 19-50 years
Magnesium	71.4% 300mg	31% 130mg	420mg per day for Men 19-50 years
Manganese	195% 4.5mg	97% 2.23mg	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	109% 760mg	70% 490mg	700mg per day for Men 19-50 years
Potassium	142% 4840mg	41.8% 1420mg	3400mg per day for Men 19-50 years
Selenium	16.4% 9μg	12.7% 7μg	55μg per day for Men 19-50 years
Sodium	10% 150mg	7.33% 110mg	1500mg per day for Men 19-50 years
Zinc	24.5% 2.7mg	25.5% 2.8mg	11mg per day for Men 19-50 years
Water	17.2% 638g	24.5% 907g	3700g per day for Men 19-50 years

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

• Cooked Taro no Salt has 1.9 times more Vitamin B1, 1.2 times more Vitamin B5, 2.5 times more Vitamin B6 and 2.2 times more Vitamin E than Boiled Chopped Frozen Broccoli.
• While Boiled Chopped Frozen Broccoli contains 12.8 times more Vitamin A, 2.9 times more Vitamin B2, 2.9 times more Vitamin B9, 8 times more Vitamin C and 73.4 times more Vitamin K than Cooked Taro no Salt.
• Both Cooked Taro no Salt and Boiled Chopped Frozen Broccoli have similar amounts of Vitamin B3 per 1 kg.
• Both Cooked Taro no Salt as well as Boiled Chopped Frozen Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

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

• Cooked Taro no Salt has 5.9 times more Copper, 2.3 times more Magnesium, 2 times more Manganese, 1.6 times more Phosphorus, 3.4 times more Potassium, 1.3 times more Selenium and 1.4 times more Sodium than Boiled Chopped Frozen Broccoli.
• While Boiled Chopped Frozen Broccoli contains 1.8 times more Calcium and 1.4 times more Water than Cooked Taro no Salt.
• Both Cooked Taro no Salt and Boiled Chopped Frozen Broccoli have similar amounts of Iron and Zinc per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Cooked Taro no Salt has 5.1 times more Energy, 6.5 times more Carbohydrate and 1.7 times more Fiber than Boiled Chopped Frozen Broccoli.
• While Boiled Chopped Frozen Broccoli contains 3 times more Omega 3, 3 times more Sugars and 6 times more Protein than Cooked Taro no Salt.
• Both Cooked Taro no Salt as well as Boiled Chopped Frozen Broccoli have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 kg.