Comparing Nutrients in 1 pound Cooked Taro Shoots VS Boiled Spears Frozen Broccoli

Macros Ratio

	Protein	Fat	Carbs
Cooked Taro Shoots	18%	4%	78%
Boiled Spears Frozen Broccoli	36%	3%	61%

Macro Nutrients

	Cooked Taro Shoots	Boiled Spears Frozen Broccoli	Recommended Dietary Allowance
Energy	2.2% 63.5kcal	4.38% 127kcal	2900kcal per day for Men 19-50 years
Fat	0.37% 0.36g	0.51% 0.5g	97g per day for Men 19-50 years
Saturated Fat	0.23% 0.073g	0.26% 0.082g	32g per day for Men 19-50 years
Omega 3	2.83% 0.045g	12% 0.19g	1.6g per day for Men 19-50 years
Omega 6	0.61% 0.1g	0.35% 0.059g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	11% 14.5g	18.7% 24.3g	130g per day for Men 19-50 years
Sugars	NA	9.2% 6.67g	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	NA	36% 13.6g	38g per day for Men 19-50 years
Protein	5.9% 3.3g	25% 14g	56g per day for Men 19-50 years

Vitamins

	Cooked Taro Shoots	Boiled Spears Frozen Broccoli	Recommended Dietary Allowance
Vitamin A	1.5% 13.6μg	25.7% 231μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	14.4% 0.17mg	20.8% 0.25mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18.5% 0.24mg	28.3% 0.37mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	23% 3.67mg	13% 2.08mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.9% 0.34mg	25% 1.24mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	39% 0.51mg	45.4% 0.59mg	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	3.4% 13.6μg	34% 136μg	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	95% 85.7mg	202% 182mg	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	NA	40% 6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	333% 400μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Taro Shoots	Boiled Spears Frozen Broccoli	Recommended Dietary Allowance
Calcium	6.35% 63.5mg	23% 231mg	1000mg per day for Men 19-50 years
Copper	47.4% 0.43mg	21.7% 0.2mg	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	23.2% 1.86mg	34.6% 2.77mg	8mg per day for Men 19-50 years
Magnesium	8.64% 36.3mg	21.6% 91mg	420mg per day for Men 19-50 years
Manganese	25.6% 0.59mg	64% 1.47mg	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	17% 118mg	35.6% 249mg	700mg per day for Men 19-50 years
Potassium	46% 1560mg	24% 816mg	3400mg per day for Men 19-50 years
Selenium	8.25% 4.54μg	15.7% 8.6μg	55μg per day for Men 19-50 years
Sodium	0.6% 9.07mg	7.26% 109mg	1500mg per day for Men 19-50 years
Zinc	22.3% 2.45mg	12.4% 1.36mg	11mg per day for Men 19-50 years
Water	11.7% 432g	11% 411g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Taro Shoots VS Boiled Spears Frozen Broccoli per 1 lb

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

Lets compare vitamin content per 1 pound of Cooked Taro Shoots vs Boiled Spears Frozen Broccoli:

• 1 pound of Cooked Taro Shoots has 1.8 times more Vitamin B3 than Boiled Spears Frozen Broccoli.
• While 1 lb of Boiled and Drained Spears Frozen Broccoli contains 17 times more Vitamin A, 1.4 times more Vitamin B1, 1.5 times more Vitamin B2, 3.6 times more Vitamin B5, 10 times more Vitamin B9 and 2.1 times more Vitamin C than Cooked Taro Shoots no Salt.
• Both Cooked Taro Shoots and Boiled Spears Frozen Broccoli provide similar amounts of Vitamin B6 per one pound.
• 1 pound of Cooked Taro Shoots have insufficient amounts of Vitamin A, Vitamin B5 and Vitamin B9
• Both Cooked Taro Shoots no Salt as well as Boiled and Drained Spears Frozen Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Cooked Taro Shoots vs Boiled Spears Frozen Broccoli:

• 1 pound of Cooked Taro Shoots has 2.2 times more Copper, 1.9 times more Potassium and 1.8 times more Zinc than Boiled Spears Frozen Broccoli.
• While 1 lb of Boiled and Drained Spears Frozen Broccoli contains 3.6 times more Calcium, 1.5 times more Iron, 2.5 times more Magnesium, 2.5 times more Manganese, 2.1 times more Phosphorus and 1.9 times more Selenium than Cooked Taro Shoots no Salt.
• Both Cooked Taro Shoots and Boiled Spears Frozen Broccoli contain similar levels of Water per one pound.
• 1 pound of Cooked Taro Shoots lack sufficient amounts of Calcium, Magnesium and Selenium

Comparison of macro-nutrients per 1 pound:

• 1 lb of Boiled and Drained Spears Frozen Broccoli contains 4.2 times more Omega 3, 1.7 times more Carbohydrate and 4.2 times more Protein than Cooked Taro Shoots no Salt.
• 1 pound of Cooked Taro Shoots provide inadequate amounts of Omega 3 and Protein
• Both Cooked Taro Shoots no Salt as well as Boiled and Drained Spears Frozen Broccoli provide inadequate amounts of Energy and Omega 6 in one pound.