Comparing Nutrients in 1 kilogram Cooked Taro VS Boiled Spears Frozen Broccoli

Macros Ratio

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

Macro Nutrients

	Cooked Taro	Boiled Spears Frozen Broccoli	Recommended Dietary Allowance
Energy	49% 1420kcal	9.66% 280kcal	2900kcal per day for Men 19-50 years
Fat	1.13% 1.1g	1.13% 1.1g	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	41.2% 53.6g	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	Boiled Spears 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	75% 300μg	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	Boiled Spears Frozen Broccoli	Recommended Dietary Allowance
Calcium	18% 180mg	51% 510mg	1000mg per day for Men 19-50 years
Copper	223% 2mg	47.8% 0.43mg	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	47.6% 200mg	420mg per day for Men 19-50 years
Manganese	195% 4.5mg	141% 3.25mg	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	78.6% 550mg	700mg per day for Men 19-50 years
Potassium	142% 4840mg	53% 1800mg	3400mg per day for Men 19-50 years
Selenium	16.4% 9μg	34.5% 19μg	55μg per day for Men 19-50 years
Sodium	10% 150mg	16% 240mg	1500mg per day for Men 19-50 years
Zinc	24.5% 2.7mg	27.3% 3mg	11mg per day for Men 19-50 years
Water	17.2% 638g	24.5% 907g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Taro VS Boiled Spears Frozen Broccoli per 1 kg

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

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

• 1 kilogram of Cooked Taro 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 Spears Frozen Broccoli.
• While 1 kg of Boiled and Drained Spears Frozen Broccoli contains 12.8 times more Vitamin A, 2.9 times more Vitamin B2, 1.6 times more Vitamin B9, 8 times more Vitamin C and 73.4 times more Vitamin K than Cooked Taro no Salt.
• Both Cooked Taro and Boiled Spears Frozen Broccoli provide similar amounts of Vitamin B3 per one kilogram.
• 1 kilogram of Cooked Taro have insufficient amounts of Vitamin A and Vitamin K
• Both Cooked Taro no Salt as well as Boiled and Drained Spears Frozen Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

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

• 1 kilogram of Cooked Taro has 4.7 times more Copper, 1.5 times more Magnesium, 1.4 times more Manganese, 1.4 times more Phosphorus and 2.7 times more Potassium than Boiled Spears Frozen Broccoli.
• While 1 kg of Boiled and Drained Spears Frozen Broccoli contains 2.8 times more Calcium, 2.1 times more Selenium and 1.4 times more Water than Cooked Taro no Salt.
• Both Cooked Taro and Boiled Spears Frozen Broccoli contain similar levels of Iron and Zinc per one kilogram.
• 1 kilogram of Cooked Taro lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Cooked Taro has 5.1 times more Energy, 6.5 times more Carbohydrate and 1.7 times more Fiber than Boiled Spears Frozen Broccoli.
• While 1 kg of Boiled and Drained Spears Frozen Broccoli contains 3 times more Omega 3, 3 times more Sugars and 6 times more Protein than Cooked Taro no Salt.
• 1 kilogram of Cooked Taro provide inadequate amounts of Omega 3 and Protein
• 1 kilogram of Boiled Spears Frozen Broccoli provide inadequate amounts of Energy
• Both Cooked Taro no Salt as well as Boiled and Drained Spears Frozen Broccoli provide inadequate amounts of Omega 6 in one kilogram.