Comparing Nutrients in 1 pound Cooked Chopped Frozen Broccoli VS Tahitian Taro

Macros Ratio

	Protein	Fat	Carbs
Cooked Chopped Frozen Broccoli	36%	3%	61%
Tahitian Taro	23%	18%	59%

Macro Nutrients

	Cooked Chopped Frozen Broccoli	Tahitian Taro	Recommended Dietary Allowance
Energy	4.38% 127kcal	6.9% 200kcal	2900kcal per day for Men 19-50 years
Fat	0.56% 0.54g	4.54% 4.4g	97g per day for Men 19-50 years
Saturated Fat	0.26% 0.082g	2.8% 0.89g	32g per day for Men 19-50 years
Omega 3	12% 0.19g	34.3% 0.55g	1.6g per day for Men 19-50 years
Omega 6	0.35% 0.059g	7.44% 1.27g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	18.7% 24.3g	24% 31.3g	130g per day for Men 19-50 years
Sugars	9.2% 6.67g	NA	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	36% 13.6g	NA	38g per day for Men 19-50 years
Protein	25% 14g	22.6% 12.7g	56g per day for Men 19-50 years

Vitamins

	Cooked Chopped Frozen Broccoli	Tahitian Taro	Recommended Dietary Allowance
Vitamin A	25.7% 231μg	51.4% 463μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	20.8% 0.25mg	23.4% 0.28mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	28.3% 0.37mg	85% 1.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13% 2.08mg	28.2% 4.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	25% 1.24mg	11.2% 0.56mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	45.4% 0.59mg	40.5% 0.53mg	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	63.5% 254μg	10.2% 41μg	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	202% 182mg	484% 435mg	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	40% 6mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	333% 400μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Chopped Frozen Broccoli	Tahitian Taro	Recommended Dietary Allowance
Calcium	15% 150mg	58.5% 585mg	1000mg per day for Men 19-50 years
Copper	17% 0.15mg	35.8% 0.32mg	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	34.6% 2.77mg	73.7% 5.9mg	8mg per day for Men 19-50 years
Magnesium	14% 59mg	50.8% 213mg	420mg per day for Men 19-50 years
Manganese	44% 1mg	31% 0.71mg	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	31.8% 222mg	29% 204mg	700mg per day for Men 19-50 years
Potassium	19% 644mg	81% 2749mg	3400mg per day for Men 19-50 years
Selenium	5.77% 3.18μg	5.77% 3.18μg	55μg per day for Men 19-50 years
Sodium	3.33% 50mg	15% 227mg	1500mg per day for Men 19-50 years
Zinc	11.5% 1.27mg	3.7% 0.41mg	11mg per day for Men 19-50 years
Water	11% 411g	10.8% 399g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Chopped Frozen Broccoli VS Tahitian Taro per 1 lb

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

Lets compare vitamin content per 1 pound of Cooked Chopped Frozen Broccoli vs Tahitian Taro:

• 1 pound of Cooked Chopped Frozen Broccoli has 2.2 times more Vitamin B5 and 6.2 times more Vitamin B9 than Tahitian Taro.
• While 1 lb of Raw Tahitian Taro contains 2 times more Vitamin A, 3 times more Vitamin B2, 2.2 times more Vitamin B3 and 2.4 times more Vitamin C than Boiled Chopped Frozen Broccoli.
• Both Cooked Chopped Frozen Broccoli and Tahitian Taro provide similar amounts of Vitamin B1 and Vitamin B6 per one pound.
• Both Boiled Chopped Frozen Broccoli as well as Raw Tahitian Taro have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Cooked Chopped Frozen Broccoli vs Tahitian Taro:

• 1 pound of Cooked Chopped Frozen Broccoli has 1.4 times more Manganese and 3.1 times more Zinc than Tahitian Taro.
• While 1 lb of Raw Tahitian Taro contains 3.9 times more Calcium, 2.1 times more Copper, 2.1 times more Iron, 3.6 times more Magnesium, 4.3 times more Potassium and 4.5 times more Sodium than Boiled Chopped Frozen Broccoli.
• Both Cooked Chopped Frozen Broccoli and Tahitian Taro contain similar levels of Phosphorus and Water per one pound.
• 1 pound of Tahitian Taro lack sufficient amounts of Zinc
• Both Boiled Chopped Frozen Broccoli as well as Raw Tahitian Taro lack sufficient amounts of Selenium in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 lb of Raw Tahitian Taro contains 2.9 times more Omega 3 and 1.3 times more Carbohydrate than Boiled Chopped Frozen Broccoli.
• Both Cooked Chopped Frozen Broccoli and Tahitian Taro offer comparable quantities of Protein per one pound.
• Both Boiled Chopped Frozen Broccoli as well as Raw Tahitian Taro provide inadequate amounts of Energy and Omega 6 in one pound.