Comparing Nutrients in 1 kilogram Taro Leaves VS Broccoli Raab

Macros Ratio

	Protein	Fat	Carbs
Taro Leaves	37%	12%	51%
Broccoli Raab	45%	15%	40%

Macro Nutrients

	Taro Leaves	Broccoli Raab	Recommended Dietary Allowance
Energy	14.5% 420kcal	7.6% 220kcal	2900kcal per day for Men 19-50 years
Fat	7.63% 7.4g	5.05% 4.9g	97g per day for Men 19-50 years
Saturated Fat	4.7% 1.5g	2.6% 0.83g	32g per day for Men 19-50 years
Omega 3	58% 0.93g	118% 1.9g	1.6g per day for Men 19-50 years
Omega 6	12.6% 2.14g	1.7% 0.29g	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	22% 28.5g	130g per day for Men 19-50 years
Sugars	41.5% 30g	5.24% 3.8g	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	2.34% 1.7g	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	% 1g	g per day for Men 19-50 years
Sucrose	NA	% 1.1g	g per day for Men 19-50 years
Fiber	97% 37g	71% 27g	38g per day for Men 19-50 years
Protein	89% 49.8g	56.6% 31.7g	56g per day for Men 19-50 years

Vitamins

	Taro Leaves	Broccoli Raab	Recommended Dietary Allowance
Vitamin A	268% 2410μg	146% 1310μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	174% 2.1mg	135% 1.62mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	351% 4.56mg	99% 1.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	95% 15mg	76.3% 12.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	16.8% 0.84mg	64.4% 3.22mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	112% 1.46mg	132% 1.7mg	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	208% 830μg	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	224% 202mg	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	108% 16mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	905% 1086μg	1867% 2240μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Taro Leaves	Broccoli Raab	Recommended Dietary Allowance
Calcium	107% 1070mg	108% 1080mg	1000mg per day for Men 19-50 years
Copper	300% 2.7mg	46.7% 0.42mg	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	281% 22.5mg	268% 21.4mg	8mg per day for Men 19-50 years
Magnesium	107% 450mg	52.4% 220mg	420mg per day for Men 19-50 years
Manganese	310% 7.14mg	172% 3.95mg	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	104% 730mg	700mg per day for Men 19-50 years
Potassium	191% 6480mg	57.6% 1960mg	3400mg per day for Men 19-50 years
Selenium	16.4% 9μg	18% 10μg	55μg per day for Men 19-50 years
Sodium	2% 30mg	22% 330mg	1500mg per day for Men 19-50 years
Zinc	37.3% 4.1mg	70% 7.7mg	11mg per day for Men 19-50 years
Water	23% 857g	25% 926g	3700g per day for Men 19-50 years

Nutrient Comparison: Taro Leaves VS Broccoli Raab per 1 kg

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

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

• 1 kilogram of Taro Leaves has 1.8 times more Vitamin A, 1.3 times more Vitamin B1, 3.5 times more Vitamin B2, 1.2 times more Vitamin B3, 1.5 times more Vitamin B9, 2.6 times more Vitamin C and 1.2 times more Vitamin E than Broccoli Raab.
• While 1 kg of Raw Broccoli Raab contains 3.8 times more Vitamin B5 and 2.1 times more Vitamin K than Raw Taro Leaves.
• Both Taro Leaves and Broccoli Raab provide similar amounts of Vitamin B6 per one kilogram.
• 1 kilogram of Taro Leaves have insufficient amounts of Vitamin B5
• Both Raw Taro Leaves as well as Raw Broccoli Raab have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

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

• 1 kilogram of Taro Leaves has 6.4 times more Copper, 2 times more Magnesium, 1.8 times more Manganese and 3.3 times more Potassium than Broccoli Raab.
• While 1 kg of Raw Broccoli Raab contains 11 times more Sodium and 1.9 times more Zinc than Raw Taro Leaves.
• Both Taro Leaves and Broccoli Raab contain similar levels of Calcium, Iron, Phosphorus and Water per one kilogram.
• Both Raw Taro Leaves as well as Raw Broccoli Raab lack sufficient amounts of Selenium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Taro Leaves has 2.4 times more Carbohydrate, 7.9 times more Sugars, 1.4 times more Fiber and 1.6 times more Protein than Broccoli Raab.
• While 1 kg of Raw Broccoli Raab contains 2 times more Omega 3 than Raw Taro Leaves.
• Both Raw Taro Leaves as well as Raw Broccoli Raab provide inadequate amounts of Energy and Omega 6 in one kilogram.