Comparing Nutrients in 1 pound Cooked Taro with Salt VS Cauliflower

Macros Ratio

	Protein	Fat	Carbs
Cooked Taro with Salt	1%	1%	98%
Cauliflower	26%	8%	66%

Macro Nutrients

	Cooked Taro with Salt	Cauliflower	Recommended Dietary Allowance
Energy	22.2% 644kcal	3.9% 113kcal	2900kcal per day for Men 19-50 years
Fat	0.51% 0.5g	1.3% 1.27g	97g per day for Men 19-50 years
Saturated Fat	0.33% 0.1g	1.84% 0.59g	32g per day for Men 19-50 years
Omega 3	3.97% 0.064g	4.25% 0.068g	1.6g per day for Men 19-50 years
Omega 6	0.85% 0.15g	0.43% 0.073g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	121% 157g	17.3% 22.5g	130g per day for Men 19-50 years
Sugars	3.07% 2.22g	12% 8.66g	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	6.07% 4.4g	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	% 4.26g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	61% 23g	24% 9.07g	38g per day for Men 19-50 years
Protein	4.2% 2.36g	15.6% 8.7g	56g per day for Men 19-50 years

Vitamins

	Cooked Taro with Salt	Cauliflower	Recommended Dietary Allowance
Vitamin A	2% 18μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	40.4% 0.49mg	19% 0.23mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.77% 0.13mg	21% 0.27mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14.5% 2.3mg	14.4% 2.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	30.5% 1.52mg	60.5% 3.03mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	115% 1.5mg	64.2% 0.83mg	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	21.5% 86μg	64.6% 259μg	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	25% 22.7mg	243% 219mg	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	88.6% 13.3mg	2.4% 0.36mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.54% 5.44μg	58.6% 70.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Taro with Salt	Cauliflower	Recommended Dietary Allowance
Calcium	8.16% 81.6mg	9.98% 100mg	1000mg per day for Men 19-50 years
Copper	101% 0.91mg	19.7% 0.18mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.11% 4.54μg	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	41% 3.27mg	24% 1.9mg	8mg per day for Men 19-50 years
Magnesium	32.4% 136mg	16% 68mg	420mg per day for Men 19-50 years
Manganese	88.5% 2.04mg	30.6% 0.7mg	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	49.2% 345mg	28.5% 200mg	700mg per day for Men 19-50 years
Potassium	64.6% 2195mg	40% 1356mg	3400mg per day for Men 19-50 years
Selenium	7.42% 4.1μg	4.95% 2.72μg	55μg per day for Men 19-50 years
Sodium	76% 1139mg	9.07% 136mg	1500mg per day for Men 19-50 years
Zinc	11% 1.22mg	11% 1.22mg	11mg per day for Men 19-50 years
Water	7.82% 289g	11.3% 418g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Taro with Salt VS Cauliflower per 1 lb

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

Lets compare vitamin content per 1 pound of Cooked Taro with Salt vs Cauliflower:

• 1 pound of Cooked Taro with Salt has 2.1 times more Vitamin B1, 1.8 times more Vitamin B6 and 36.6 times more Vitamin E than Cauliflower.
• While 1 lb of Raw Cauliflower contains 2.1 times more Vitamin B2, 2 times more Vitamin B5, 3 times more Vitamin B9, 9.6 times more Vitamin C and 12.9 times more Vitamin K than Cooked Taro with Salt.
• Both Cooked Taro with Salt and Cauliflower provide similar amounts of Vitamin B3 per one pound.
• 1 pound of Cooked Taro with Salt have insufficient amounts of Vitamin K
• 1 pound of Cauliflower have insufficient amounts of Vitamin E
• Both Cooked Taro with Salt as well as Raw Cauliflower have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Cooked Taro with Salt vs Cauliflower:

• 1 pound of Cooked Taro with Salt has 5.2 times more Copper, 1.7 times more Iron, 2 times more Magnesium, 2.9 times more Manganese, 1.7 times more Phosphorus, 1.6 times more Potassium and 8.4 times more Sodium than Cauliflower.
• While 1 lb of Raw Cauliflower contains 1.4 times more Water than Cooked Taro with Salt.
• Both Cooked Taro with Salt and Cauliflower contain similar levels of Zinc per one pound.
• 1 pound of Cooked Taro with Salt lack sufficient amounts of Calcium
• Both Cooked Taro with Salt as well as Raw Cauliflower lack sufficient amounts of Selenium in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Cooked Taro with Salt has 5.7 times more Energy, 7 times more Carbohydrate and 2.6 times more Fiber than Cauliflower.
• While 1 lb of Raw Cauliflower contains 3.9 times more Sugars and 3.7 times more Protein than Cooked Taro with Salt.
• 1 pound of Cooked Taro with Salt provide inadequate amounts of Protein
• 1 pound of Cauliflower provide inadequate amounts of Energy
• Both Cooked Taro with Salt as well as Raw Cauliflower provide inadequate amounts of Omega 3 and Omega 6 in one pound.