Comparing Nutrients in 1 pound Broccoli Raab VS Taro Leaves

Macros Ratio

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

Macro Nutrients

	Broccoli Raab	Taro Leaves	Recommended Dietary Allowance
Energy	3.44% 100kcal	6.57% 191kcal	2900kcal per day for Men 19-50 years
Fat	2.3% 2.22g	3.46% 3.36g	97g per day for Men 19-50 years
Saturated Fat	1.18% 0.38g	2.14% 0.68g	32g per day for Men 19-50 years
Omega 3	53.6% 0.86g	26.4% 0.42g	1.6g per day for Men 19-50 years
Omega 6	0.77% 0.13g	5.7% 0.97g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	9.94% 13g	23.4% 30.4g	130g per day for Men 19-50 years
Sugars	2.38% 1.72g	19% 13.7g	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	1.06% 0.77g	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	% 0.45g	NA	g per day for Men 19-50 years
Sucrose	% 0.5g	NA	g per day for Men 19-50 years
Fiber	32.2% 12.2g	44% 16.8g	38g per day for Men 19-50 years
Protein	25.7% 14.4g	40.3% 22.6g	56g per day for Men 19-50 years

Vitamins

	Broccoli Raab	Taro Leaves	Recommended Dietary Allowance
Vitamin A	66% 594μg	121% 1093μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	61.2% 0.73mg	79% 0.95mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	45% 0.59mg	159% 2.07mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	34.6% 5.54mg	43% 6.86mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	29.2% 1.46mg	7.62% 0.38mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	59.7% 0.78mg	51% 0.66mg	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	94% 376μg	143% 572μg	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	102% 92mg	262% 236mg	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	49% 7.35mg	61% 9.16mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	847% 1016μg	411% 493μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli Raab	Taro Leaves	Recommended Dietary Allowance
Calcium	49% 490mg	48.5% 485mg	1000mg per day for Men 19-50 years
Copper	21% 0.19mg	136% 1.22mg	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	121% 9.7mg	128% 10.2mg	8mg per day for Men 19-50 years
Magnesium	23.8% 100mg	48.6% 204mg	420mg per day for Men 19-50 years
Manganese	78% 1.8mg	141% 3.24mg	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	47.3% 331mg	39% 272mg	700mg per day for Men 19-50 years
Potassium	26% 889mg	86.4% 2939mg	3400mg per day for Men 19-50 years
Selenium	8.25% 4.54μg	7.42% 4.1μg	55μg per day for Men 19-50 years
Sodium	9.98% 150mg	0.91% 13.6mg	1500mg per day for Men 19-50 years
Zinc	31.8% 3.5mg	17% 1.86mg	11mg per day for Men 19-50 years
Water	11.3% 420g	10.5% 389g	3700g per day for Men 19-50 years

Nutrient Comparison: Broccoli Raab VS Taro Leaves per 1 lb

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

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

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

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

• 1 pound of Broccoli Raab has 1.2 times more Phosphorus, 11 times more Sodium and 1.9 times more Zinc than Taro Leaves.
• While 1 lb of Raw Taro Leaves contains 6.4 times more Copper, 2 times more Magnesium, 1.8 times more Manganese and 3.3 times more Potassium than Raw Broccoli Raab.
• Both Broccoli Raab and Taro Leaves contain similar levels of Calcium, Iron and Water per one pound.
• Both Raw Broccoli Raab as well as Raw Taro Leaves lack sufficient amounts of Selenium in one pound.

Comparison of macro-nutrients per 1 pound:

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