Comparing Nutrients in 1 pound Cauliflower VS Steamed Taro Leaves

Macros Ratio

	Protein	Fat	Carbs
Cauliflower	26%	8%	66%
Steamed Taro Leaves	35%	12%	53%

Macro Nutrients

	Cauliflower	Steamed Taro Leaves	Recommended Dietary Allowance
Energy	3.9% 113kcal	3.75% 109kcal	2900kcal per day for Men 19-50 years
Fat	1.3% 1.27g	1.9% 1.86g	97g per day for Men 19-50 years
Saturated Fat	1.84% 0.59g	1.18% 0.38g	32g per day for Men 19-50 years
Omega 3	4.25% 0.068g	14.5% 0.23g	1.6g per day for Men 19-50 years
Omega 6	0.43% 0.073g	3.12% 0.53g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	17.3% 22.5g	14% 18.2g	130g per day for Men 19-50 years
Sugars	12% 8.66g	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	6.07% 4.4g	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	% 4.26g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	24% 9.07g	24% 9.07g	38g per day for Men 19-50 years
Protein	15.6% 8.7g	22% 12.3g	56g per day for Men 19-50 years

Vitamins

	Cauliflower	Steamed Taro Leaves	Recommended Dietary Allowance
Vitamin A	0% 0μg	107% 962μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	19% 0.23mg	52.5% 0.63mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	21% 0.27mg	133% 1.72mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14.4% 2.3mg	36% 5.75mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	60.5% 3.03mg	4% 0.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	64.2% 0.83mg	25% 0.33mg	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	64.6% 259μg	54.4% 218μg	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	243% 219mg	179% 161mg	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	2.4% 0.36mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	58.6% 70.3μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cauliflower	Steamed Taro Leaves	Recommended Dietary Allowance
Calcium	9.98% 100mg	39% 390mg	1000mg per day for Men 19-50 years
Copper	19.7% 0.18mg	70.6% 0.64mg	0.9mg per day for Men 19-50 years
Fluoride	0.11% 4.54μg	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	24% 1.9mg	67% 5.35mg	8mg per day for Men 19-50 years
Magnesium	16% 68mg	21.6% 91mg	420mg per day for Men 19-50 years
Manganese	30.6% 0.7mg	73% 1.7mg	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	28.5% 200mg	17.5% 122mg	700mg per day for Men 19-50 years
Potassium	40% 1356mg	61.4% 2087mg	3400mg per day for Men 19-50 years
Selenium	4.95% 2.72μg	7.42% 4.1μg	55μg per day for Men 19-50 years
Sodium	9.07% 136mg	0.6% 9.07mg	1500mg per day for Men 19-50 years
Zinc	11% 1.22mg	8.66% 0.95mg	11mg per day for Men 19-50 years
Water	11.3% 418g	11.3% 418g	3700g per day for Men 19-50 years

Nutrient Comparison: Cauliflower VS Steamed Taro Leaves per 1 lb

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

Lets compare vitamin content per 1 pound of Cauliflower vs Steamed Taro Leaves:

• 1 pound of Cauliflower has 15.2 times more Vitamin B5, 2.6 times more Vitamin B6 and 1.4 times more Vitamin C than Steamed Taro Leaves.
• While 1 lb of Steamed Taro Leaves contains more Vitamin A, 2.8 times more Vitamin B1, 6.3 times more Vitamin B2 and 2.5 times more Vitamin B3 than Raw Cauliflower.
• Both Cauliflower and Steamed Taro Leaves provide similar amounts of Vitamin B9 per one pound.
• 1 pound of Cauliflower have insufficient amounts of Vitamin A
• 1 pound of Steamed Taro Leaves have insufficient amounts of Vitamin B5
• Both Raw Cauliflower as well as Steamed Taro Leaves have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Cauliflower vs Steamed Taro Leaves:

• 1 pound of Cauliflower has 1.6 times more Phosphorus, 15 times more Sodium and 1.3 times more Zinc than Steamed Taro Leaves.
• While 1 lb of Steamed Taro Leaves contains 3.9 times more Calcium, 3.6 times more Copper, 2.8 times more Iron, 1.3 times more Magnesium, 2.4 times more Manganese and 1.5 times more Potassium than Raw Cauliflower.
• Both Cauliflower and Steamed Taro Leaves contain similar levels of Water per one pound.
• 1 pound of Steamed Taro Leaves lack sufficient amounts of Zinc
• Both Raw Cauliflower as well as Steamed Taro Leaves lack sufficient amounts of Selenium in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Cauliflower has 1.2 times more Carbohydrate than Steamed Taro Leaves.
• While 1 lb of Steamed Taro Leaves contains 3.4 times more Omega 3 and 1.4 times more Protein than Raw Cauliflower.
• Both Cauliflower and Steamed Taro Leaves offer comparable quantities of Fiber per one pound.
• 1 pound of Cauliflower provide inadequate amounts of Omega 3
• Both Raw Cauliflower as well as Steamed Taro Leaves provide inadequate amounts of Energy and Omega 6 in one pound.