Comparing Nutrients in 1 pound Broccoli Raab VS Tahitian Taro

Macros Ratio

	Protein	Fat	Carbs
Broccoli Raab	45%	15%	40%
Tahitian Taro	23%	18%	59%

Macro Nutrients

	Broccoli Raab	Tahitian Taro	Recommended Dietary Allowance
Energy	3.44% 100kcal	6.9% 200kcal	2900kcal per day for Men 19-50 years
Fat	2.3% 2.22g	4.54% 4.4g	97g per day for Men 19-50 years
Saturated Fat	1.18% 0.38g	2.8% 0.89g	32g per day for Men 19-50 years
Omega 3	53.6% 0.86g	34.3% 0.55g	1.6g per day for Men 19-50 years
Omega 6	0.77% 0.13g	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	9.94% 13g	24% 31.3g	130g per day for Men 19-50 years
Sugars	2.38% 1.72g	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	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	NA	38g per day for Men 19-50 years
Protein	25.7% 14.4g	22.6% 12.7g	56g per day for Men 19-50 years

Vitamins

	Broccoli Raab	Tahitian Taro	Recommended Dietary Allowance
Vitamin A	66% 594μg	51.4% 463μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	61.2% 0.73mg	23.4% 0.28mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	45% 0.59mg	85% 1.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	34.6% 5.54mg	28.2% 4.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	29.2% 1.46mg	11.2% 0.56mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	59.7% 0.78mg	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	94% 376μg	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	102% 92mg	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	49% 7.35mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	847% 1016μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli Raab	Tahitian Taro	Recommended Dietary Allowance
Calcium	49% 490mg	58.5% 585mg	1000mg per day for Men 19-50 years
Copper	21% 0.19mg	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	121% 9.7mg	73.7% 5.9mg	8mg per day for Men 19-50 years
Magnesium	23.8% 100mg	50.8% 213mg	420mg per day for Men 19-50 years
Manganese	78% 1.8mg	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	47.3% 331mg	29% 204mg	700mg per day for Men 19-50 years
Potassium	26% 889mg	81% 2749mg	3400mg per day for Men 19-50 years
Selenium	8.25% 4.54μg	5.77% 3.18μg	55μg per day for Men 19-50 years
Sodium	9.98% 150mg	15% 227mg	1500mg per day for Men 19-50 years
Zinc	31.8% 3.5mg	3.7% 0.41mg	11mg per day for Men 19-50 years
Water	11.3% 420g	10.8% 399g	3700g per day for Men 19-50 years

Nutrient Comparison: Broccoli Raab VS Tahitian Taro per 1 lb

Compare the macro and micronutrient content in 1 lb of Broccoli Raab 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 Broccoli Raab vs Tahitian Taro:

• 1 pound of Broccoli Raab has 1.3 times more Vitamin A, 2.6 times more Vitamin B1, 1.2 times more Vitamin B3, 2.6 times more Vitamin B5, 1.5 times more Vitamin B6 and 9.2 times more Vitamin B9 than Tahitian Taro.
• While 1 lb of Raw Tahitian Taro contains 1.9 times more Vitamin B2 and 4.8 times more Vitamin C than Raw Broccoli Raab.
• Both Raw Broccoli Raab as well as Raw Tahitian Taro have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

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

• 1 pound of Broccoli Raab has 1.6 times more Iron, 2.5 times more Manganese, 1.6 times more Phosphorus and 8.6 times more Zinc than Tahitian Taro.
• While 1 lb of Raw Tahitian Taro contains 1.7 times more Copper, 2.1 times more Magnesium, 3.1 times more Potassium and 1.5 times more Sodium than Raw Broccoli Raab.
• Both Broccoli Raab and Tahitian Taro contain similar levels of Calcium and Water per one pound.
• 1 pound of Tahitian Taro lack sufficient amounts of Zinc
• Both Raw Broccoli Raab as well as Raw Tahitian Taro lack sufficient amounts of Selenium in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Broccoli Raab has 1.6 times more Omega 3 than Tahitian Taro.
• While 1 lb of Raw Tahitian Taro contains 2.4 times more Carbohydrate than Raw Broccoli Raab.
• Both Broccoli Raab and Tahitian Taro offer comparable quantities of Protein per one pound.
• Both Raw Broccoli Raab as well as Raw Tahitian Taro provide inadequate amounts of Energy and Omega 6 in one pound.