Comparing Nutrients in 1 pound Cooked Taro VS Boiled Brussels Sprouts

Macros Ratio

	Protein	Fat	Carbs
Cooked Taro	1%	1%	98%
Boiled Brussels Sprouts	24%	10%	66%

Macro Nutrients

	Cooked Taro	Boiled Brussels Sprouts	Recommended Dietary Allowance
Energy	22.2% 644kcal	5.63% 163kcal	2900kcal per day for Men 19-50 years
Fat	0.51% 0.5g	2.34% 2.27g	97g per day for Men 19-50 years
Saturated Fat	0.33% 0.1g	1.45% 0.46g	32g per day for Men 19-50 years
Omega 3	3.97% 0.064g	49% 0.78g	1.6g per day for Men 19-50 years
Omega 6	0.85% 0.15g	2.1% 0.36g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	121% 157g	24.8% 32.2g	130g per day for Men 19-50 years
Sugars	3.07% 2.22g	11% 7.9g	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	61% 23g	31% 11.8g	38g per day for Men 19-50 years
Protein	4.2% 2.36g	20.7% 11.6g	56g per day for Men 19-50 years

Vitamins

	Cooked Taro	Boiled Brussels Sprouts	Recommended Dietary Allowance
Vitamin A	2% 18μg	19.7% 177μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	40.4% 0.49mg	40.4% 0.49mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.77% 0.13mg	28% 0.36mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14.5% 2.3mg	17.2% 2.75mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	30.5% 1.52mg	23% 1.14mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	115% 1.5mg	62% 0.81mg	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	68% 272μg	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	312% 281mg	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	13% 1.95mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.54% 5.44μg	530% 636μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Taro	Boiled Brussels Sprouts	Recommended Dietary Allowance
Calcium	8.16% 81.6mg	16.3% 163mg	1000mg per day for Men 19-50 years
Copper	101% 0.91mg	42% 0.38mg	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	41% 3.27mg	68% 5.44mg	8mg per day for Men 19-50 years
Magnesium	32.4% 136mg	21.6% 91mg	420mg per day for Men 19-50 years
Manganese	88.5% 2.04mg	44.8% 1.03mg	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	36.3% 254mg	700mg per day for Men 19-50 years
Potassium	64.6% 2195mg	42.3% 1438mg	3400mg per day for Men 19-50 years
Selenium	7.42% 4.1μg	12.4% 6.8μg	55μg per day for Men 19-50 years
Sodium	4.54% 68mg	6.35% 95mg	1500mg per day for Men 19-50 years
Zinc	11% 1.22mg	13.6% 1.5mg	11mg per day for Men 19-50 years
Water	7.82% 289g	11% 403g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Taro VS Boiled Brussels Sprouts per 1 lb

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

Lets compare vitamin content per 1 pound of Cooked Taro vs Boiled Brussels Sprouts:

• 1 pound of Cooked Taro has 1.3 times more Vitamin B5, 1.9 times more Vitamin B6 and 6.8 times more Vitamin E than Boiled Brussels Sprouts.
• While 1 lb of Boiled and Drained Brussels Sprouts contains 9.8 times more Vitamin A, 2.9 times more Vitamin B2, 3.2 times more Vitamin B9, 12.4 times more Vitamin C and 116.9 times more Vitamin K than Cooked Taro no Salt.
• Both Cooked Taro and Boiled Brussels Sprouts provide similar amounts of Vitamin B1 and Vitamin B3 per one pound.
• 1 pound of Cooked Taro have insufficient amounts of Vitamin A and Vitamin K
• Both Cooked Taro no Salt as well as Boiled and Drained Brussels Sprouts have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Cooked Taro vs Boiled Brussels Sprouts:

• 1 pound of Cooked Taro has 2.4 times more Copper, 1.5 times more Magnesium, 2 times more Manganese, 1.4 times more Phosphorus and 1.5 times more Potassium than Boiled Brussels Sprouts.
• While 1 lb of Boiled and Drained Brussels Sprouts contains 2 times more Calcium, 1.7 times more Iron, 1.7 times more Selenium and 1.4 times more Water than Cooked Taro no Salt.
• Both Cooked Taro and Boiled Brussels Sprouts contain similar levels of Zinc per one pound.
• 1 pound of Cooked Taro lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Cooked Taro has 3.9 times more Energy, 4.9 times more Carbohydrate and 2 times more Fiber than Boiled Brussels Sprouts.
• While 1 lb of Boiled and Drained Brussels Sprouts contains 12.4 times more Omega 3, 3.6 times more Sugars and 4.9 times more Protein than Cooked Taro no Salt.
• 1 pound of Cooked Taro provide inadequate amounts of Omega 3 and Protein
• 1 pound of Boiled Brussels Sprouts provide inadequate amounts of Energy
• Both Cooked Taro no Salt as well as Boiled and Drained Brussels Sprouts provide inadequate amounts of Omega 6 in one pound.