Comparing Nutrients in 1 kilogram Cooked Tahitian Taro VS Boiled Cauliflower

Macros Ratio

	Protein	Fat	Carbs
Cooked Tahitian Taro	33%	12%	55%
Boiled Cauliflower	26%	15%	59%

Macro Nutrients

	Cooked Tahitian Taro	Boiled Cauliflower	Recommended Dietary Allowance
Energy	15% 440kcal	7.93% 230kcal	2900kcal per day for Men 19-50 years
Fat	7% 6.8g	4.64% 4.5g	97g per day for Men 19-50 years
Saturated Fat	4.34% 1.4g	2.2% 0.7g	32g per day for Men 19-50 years
Omega 3	53% 0.85g	104% 1.67g	1.6g per day for Men 19-50 years
Omega 6	11.5% 1.96g	2.94% 0.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	52.7% 68.5g	31.6% 41g	130g per day for Men 19-50 years
Sugars	NA	28.7% 21g	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	60.5% 23g	38g per day for Men 19-50 years
Protein	74.3% 41.6g	33% 18.4g	56g per day for Men 19-50 years

Vitamins

	Cooked Tahitian Taro	Boiled Cauliflower	Recommended Dietary Allowance
Vitamin A	98% 880μg	1.1% 10μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	36.7% 0.44mg	35% 0.42mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	152% 1.98mg	40% 0.52mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	30% 4.8mg	25.6% 4.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	25% 1.26mg	102% 5.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	90% 1.17mg	133% 1.73mg	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	17.5% 70μg	110% 440μg	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	422% 380mg	492% 443mg	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	4.67% 0.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	115% 138μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Tahitian Taro	Boiled Cauliflower	Recommended Dietary Allowance
Calcium	149% 1490mg	16% 160mg	1000mg per day for Men 19-50 years
Copper	84.4% 0.76mg	20% 0.18mg	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	195% 15.6mg	40% 3.2mg	8mg per day for Men 19-50 years
Magnesium	121% 510mg	21.4% 90mg	420mg per day for Men 19-50 years
Manganese	73% 1.68mg	57.4% 1.32mg	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	96% 670mg	45.7% 320mg	700mg per day for Men 19-50 years
Potassium	183% 6230mg	41.8% 1420mg	3400mg per day for Men 19-50 years
Selenium	14.5% 8μg	11% 6μg	55μg per day for Men 19-50 years
Sodium	36% 540mg	10% 150mg	1500mg per day for Men 19-50 years
Zinc	9.1% 1mg	15.5% 1.7mg	11mg per day for Men 19-50 years
Water	23.4% 865g	25% 930g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Tahitian Taro VS Boiled Cauliflower per 1 kg

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

Lets compare vitamin content per 1 kilogram of Cooked Tahitian Taro vs Boiled Cauliflower:

• 1 kilogram of Cooked Tahitian Taro has 88 times more Vitamin A and 3.8 times more Vitamin B2 than Boiled Cauliflower.
• While 1 kg of Boiled and Drained Cauliflower contains 4 times more Vitamin B5, 1.5 times more Vitamin B6 and 6.3 times more Vitamin B9 than Cooked Tahitian Taro no Salt.
• Both Cooked Tahitian Taro and Boiled Cauliflower provide similar amounts of Vitamin B1, Vitamin B3 and Vitamin C per one kilogram.
• 1 kilogram of Cooked Tahitian Taro have insufficient amounts of Vitamin B9
• 1 kilogram of Boiled Cauliflower have insufficient amounts of Vitamin A
• Both Cooked Tahitian Taro no Salt as well as Boiled and Drained Cauliflower have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Cooked Tahitian Taro vs Boiled Cauliflower:

• 1 kilogram of Cooked Tahitian Taro has 9.3 times more Calcium, 4.2 times more Copper, 4.9 times more Iron, 5.7 times more Magnesium, 1.3 times more Manganese, 2.1 times more Phosphorus, 4.4 times more Potassium and 3.6 times more Sodium than Boiled Cauliflower.
• Both Cooked Tahitian Taro and Boiled Cauliflower contain similar levels of Water per one kilogram.
• 1 kilogram of Boiled Cauliflower lack sufficient amounts of Calcium and Copper
• Both Cooked Tahitian Taro no Salt as well as Boiled and Drained Cauliflower lack sufficient amounts of Selenium and Zinc in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Cooked Tahitian Taro has 1.7 times more Carbohydrate and 2.3 times more Protein than Boiled Cauliflower.
• While 1 kg of Boiled and Drained Cauliflower contains 2 times more Omega 3 than Cooked Tahitian Taro no Salt.
• Both Cooked Tahitian Taro no Salt as well as Boiled and Drained Cauliflower provide inadequate amounts of Energy and Omega 6 in one kilogram.