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

Macros Ratio

	Protein	Fat	Carbs
Cooked Taro Shoots	18%	4%	78%
Cooked Chopped Frozen Broccoli	36%	3%	61%

Macro Nutrients

	Cooked Taro Shoots	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Energy	4.83% 140kcal	9.66% 280kcal	2900kcal per day for Men 19-50 years
Fat	0.82% 0.8g	1.24% 1.2g	97g per day for Men 19-50 years
Saturated Fat	0.5% 0.16g	0.56% 0.18g	32g per day for Men 19-50 years
Omega 3	6.25% 0.1g	26.3% 0.42g	1.6g per day for Men 19-50 years
Omega 6	1.35% 0.23g	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	24.6% 32g	41% 53.5g	130g per day for Men 19-50 years
Sugars	NA	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	NA	79% 30g	38g per day for Men 19-50 years
Protein	13% 7.3g	55.4% 31g	56g per day for Men 19-50 years

Vitamins

	Cooked Taro Shoots	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Vitamin A	3.33% 30μg	56.7% 510μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	31.7% 0.38mg	46% 0.55mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	40.8% 0.53mg	62.3% 0.81mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	50.6% 8.1mg	28.6% 4.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	15% 0.76mg	55% 2.74mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	86% 1.12mg	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	7.5% 30μg	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	210% 189mg	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	NA	88% 13mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	734% 881μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Taro Shoots	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Calcium	14% 140mg	33% 330mg	1000mg per day for Men 19-50 years
Copper	104% 0.94mg	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	51.3% 4.1mg	76.3% 6.1mg	8mg per day for Men 19-50 years
Magnesium	19% 80mg	31% 130mg	420mg per day for Men 19-50 years
Manganese	56.5% 1.3mg	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	37% 260mg	70% 490mg	700mg per day for Men 19-50 years
Potassium	101% 3440mg	41.8% 1420mg	3400mg per day for Men 19-50 years
Selenium	18% 10μg	12.7% 7μg	55μg per day for Men 19-50 years
Sodium	1.33% 20mg	7.33% 110mg	1500mg per day for Men 19-50 years
Zinc	49% 5.4mg	25.5% 2.8mg	11mg per day for Men 19-50 years
Water	25.8% 953g	24.5% 907g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Taro Shoots VS Cooked Chopped Frozen Broccoli per 1 kg

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

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

• 1 kilogram of Cooked Taro Shoots has 1.8 times more Vitamin B3 than Cooked Chopped Frozen Broccoli.
• While 1 kg of Boiled Chopped Frozen Broccoli contains 17 times more Vitamin A, 1.4 times more Vitamin B1, 1.5 times more Vitamin B2, 3.6 times more Vitamin B5, 18.7 times more Vitamin B9 and 2.1 times more Vitamin C than Cooked Taro Shoots no Salt.
• Both Cooked Taro Shoots and Cooked Chopped Frozen Broccoli provide similar amounts of Vitamin B6 per one kilogram.
• 1 kilogram of Cooked Taro Shoots have insufficient amounts of Vitamin A, Vitamin B5 and Vitamin B9
• Both Cooked Taro Shoots no Salt as well as Boiled Chopped Frozen Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

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

• 1 kilogram of Cooked Taro Shoots has 2.8 times more Copper, 2.4 times more Potassium and 1.9 times more Zinc than Cooked Chopped Frozen Broccoli.
• While 1 kg of Boiled Chopped Frozen Broccoli contains 2.4 times more Calcium, 1.5 times more Iron, 1.6 times more Magnesium, 1.7 times more Manganese and 1.9 times more Phosphorus than Cooked Taro Shoots no Salt.
• Both Cooked Taro Shoots and Cooked Chopped Frozen Broccoli contain similar levels of Water per one kilogram.
• 1 kilogram of Cooked Taro Shoots lack sufficient amounts of Calcium and Magnesium
• Both Cooked Taro Shoots no Salt as well as Boiled Chopped Frozen Broccoli lack sufficient amounts of Selenium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Boiled Chopped Frozen Broccoli contains 4.2 times more Omega 3, 1.7 times more Carbohydrate and 4.2 times more Protein than Cooked Taro Shoots no Salt.
• 1 kilogram of Cooked Taro Shoots provide inadequate amounts of Omega 3 and Protein
• Both Cooked Taro Shoots no Salt as well as Boiled Chopped Frozen Broccoli provide inadequate amounts of Energy and Omega 6 in one kilogram.