Comparing Nutrients in 1 pound Boiled Broccoli VS Cooked Taro

Macros Ratio

	Protein	Fat	Carbs
Boiled Broccoli	23%	9%	68%
Cooked Taro	1%	1%	98%

Macro Nutrients

	Boiled Broccoli	Cooked Taro	Recommended Dietary Allowance
Energy	5.47% 159kcal	22.2% 644kcal	2900kcal per day for Men 19-50 years
Fat	1.9% 1.86g	0.51% 0.5g	97g per day for Men 19-50 years
Saturated Fat	1.1% 0.36g	0.33% 0.1g	32g per day for Men 19-50 years
Omega 3	33.7% 0.54g	3.97% 0.064g	1.6g per day for Men 19-50 years
Omega 6	1.36% 0.23g	0.85% 0.15g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	25% 32.6g	121% 157g	130g per day for Men 19-50 years
Sugars	8.7% 6.3g	3.07% 2.22g	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	4.63% 3.36g	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	% 2.22g	NA	g per day for Men 19-50 years
Sucrose	% 0.36g	NA	g per day for Men 19-50 years
Fiber	39.4% 15g	61% 23g	38g per day for Men 19-50 years
Protein	19.3% 10.8g	4.2% 2.36g	56g per day for Men 19-50 years

Vitamins

	Boiled Broccoli	Cooked Taro	Recommended Dietary Allowance
Vitamin A	39% 349μg	2% 18μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	24% 0.29mg	40.4% 0.49mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	43% 0.56mg	9.77% 0.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15.7% 2.5mg	14.5% 2.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	56% 2.8mg	30.5% 1.52mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	69.8% 0.91mg	115% 1.5mg	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	122% 490μg	21.5% 86μg	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	327% 294mg	25% 22.7mg	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	44% 6.58mg	88.6% 13.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	533% 640μg	4.54% 5.44μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Broccoli	Cooked Taro	Recommended Dietary Allowance
Calcium	18% 181mg	8.16% 81.6mg	1000mg per day for Men 19-50 years
Copper	30.7% 0.28mg	101% 0.91mg	0.9mg per day for Men 19-50 years
Fluoride	0.45% 18μg	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	38% 3.04mg	41% 3.27mg	8mg per day for Men 19-50 years
Magnesium	22.7% 95mg	32.4% 136mg	420mg per day for Men 19-50 years
Manganese	38.3% 0.88mg	88.5% 2.04mg	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	43.4% 304mg	49.2% 345mg	700mg per day for Men 19-50 years
Potassium	39% 1329mg	64.6% 2195mg	3400mg per day for Men 19-50 years
Selenium	13% 7.26μg	7.42% 4.1μg	55μg per day for Men 19-50 years
Sodium	12.4% 186mg	4.54% 68mg	1500mg per day for Men 19-50 years
Zinc	18.6% 2.04mg	11% 1.22mg	11mg per day for Men 19-50 years
Water	11% 405g	7.82% 289g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Boiled Broccoli vs Cooked Taro:

• Boiled and Drained Broccoli has 19.3 times more Vitamin A, 4.4 times more Vitamin B2, 1.8 times more Vitamin B5, 5.7 times more Vitamin B9, 13 times more Vitamin C and 117.6 times more Vitamin K than Cooked Taro no Salt.
• While Cooked Taro no Salt contains 1.7 times more Vitamin B1, 1.7 times more Vitamin B6 and 2 times more Vitamin E than Boiled and Drained Broccoli.
• Both Boiled and Drained Broccoli and Cooked Taro no Salt have similar amounts of Vitamin B3 per 1 lb.
• Both Boiled and Drained Broccoli as well as Cooked Taro no Salt have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Boiled Broccoli vs Cooked Taro:

• Boiled and Drained Broccoli has 2.2 times more Calcium, 1.8 times more Selenium, 2.7 times more Sodium, 1.7 times more Zinc and 1.4 times more Water than Cooked Taro no Salt.
• While Cooked Taro no Salt contains 3.3 times more Copper, 1.4 times more Magnesium, 2.3 times more Manganese and 1.7 times more Potassium than Boiled and Drained Broccoli.
• Both Boiled and Drained Broccoli and Cooked Taro no Salt have similar amounts of Iron and Phosphorus per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Boiled and Drained Broccoli has 8.5 times more Omega 3, 2.8 times more Sugars and 4.6 times more Protein than Cooked Taro no Salt.
• While Cooked Taro no Salt contains 4.1 times more Energy, 4.8 times more Carbohydrate and 1.5 times more Fiber than Boiled and Drained Broccoli.
• Both Boiled and Drained Broccoli as well as Cooked Taro no Salt have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 lb.