Comparing Nutrients in 1 kilogram Taro Leaves VS Boiled Broccoli

Macros Ratio

	Protein	Fat	Carbs
Taro Leaves	37%	12%	51%
Boiled Broccoli	23%	9%	68%

Macro Nutrients

	Taro Leaves	Boiled Broccoli	Recommended Dietary Allowance
Energy	14.5% 420kcal	12% 350kcal	2900kcal per day for Men 19-50 years
Fat	7.63% 7.4g	4.23% 4.1g	97g per day for Men 19-50 years
Saturated Fat	4.7% 1.5g	2.47% 0.79g	32g per day for Men 19-50 years
Omega 3	58% 0.93g	74.4% 1.2g	1.6g per day for Men 19-50 years
Omega 6	12.6% 2.14g	3% 0.51g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	51.5% 67g	55.2% 71.8g	130g per day for Men 19-50 years
Sugars	41.5% 30g	19% 14g	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	10.2% 7.4g	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	% 4.9g	g per day for Men 19-50 years
Sucrose	NA	% 0.8g	g per day for Men 19-50 years
Fiber	97% 37g	87% 33g	38g per day for Men 19-50 years
Protein	89% 49.8g	42.5% 24g	56g per day for Men 19-50 years

Vitamins

	Taro Leaves	Boiled Broccoli	Recommended Dietary Allowance
Vitamin A	268% 2410μg	85.6% 770μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	174% 2.1mg	52.5% 0.63mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	351% 4.56mg	95% 1.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	95% 15mg	34.6% 5.53mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	16.8% 0.84mg	123% 6.16mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	112% 1.46mg	154% 2mg	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	315% 1260μg	270% 1080μg	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	578% 520mg	721% 649mg	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	135% 20mg	97% 14.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	905% 1086μg	1176% 1411μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Taro Leaves	Boiled Broccoli	Recommended Dietary Allowance
Calcium	107% 1070mg	40% 400mg	1000mg per day for Men 19-50 years
Copper	300% 2.7mg	67.8% 0.61mg	0.9mg per day for Men 19-50 years
Fluoride	NA	1% 40μg	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	281% 22.5mg	83.8% 6.7mg	8mg per day for Men 19-50 years
Magnesium	107% 450mg	50% 210mg	420mg per day for Men 19-50 years
Manganese	310% 7.14mg	84.3% 1.94mg	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	85.7% 600mg	96% 670mg	700mg per day for Men 19-50 years
Potassium	191% 6480mg	86% 2930mg	3400mg per day for Men 19-50 years
Selenium	16.4% 9μg	29% 16μg	55μg per day for Men 19-50 years
Sodium	2% 30mg	27.3% 410mg	1500mg per day for Men 19-50 years
Zinc	37.3% 4.1mg	41% 4.5mg	11mg per day for Men 19-50 years
Water	23% 857g	24% 893g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Taro Leaves vs Boiled Broccoli:

• Raw Taro Leaves have 3.1 times more Vitamin A, 3.3 times more Vitamin B1, 3.7 times more Vitamin B2, 2.7 times more Vitamin B3 and 1.4 times more Vitamin E than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 7.3 times more Vitamin B5, 1.4 times more Vitamin B6 and 1.3 times more Vitamin K than Raw Taro Leaves.
• Both Raw Taro Leaves and Boiled and Drained Broccoli have similar amounts of Vitamin B9 and Vitamin C per 1 kg.
• Both Raw Taro Leaves as well as Boiled and Drained Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Taro Leaves vs Boiled Broccoli:

• Raw Taro Leaves have 2.7 times more Calcium, 4.4 times more Copper, 3.4 times more Iron, 2.1 times more Magnesium, 3.7 times more Manganese and 2.2 times more Potassium than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 1.8 times more Selenium and 13.7 times more Sodium than Raw Taro Leaves.
• Both Raw Taro Leaves and Boiled and Drained Broccoli have similar amounts of Phosphorus, Zinc and Water per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Raw Taro Leaves have 4.2 times more Omega 6, 2.2 times more Sugars and 2.1 times more Protein than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 1.3 times more Omega 3 than Raw Taro Leaves.
• Both Raw Taro Leaves and Boiled and Drained Broccoli have similar amounts of Energy, Carbohydrate and Fiber per 1 kg.
• Both Raw Taro Leaves as well as Boiled and Drained Broccoli have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 1 kg.