Comparing Nutrients in 1 pound Cooked Tahitian Taro with Salt VS Frozen Chopped Broccoli

Macros Ratio

	Protein	Fat	Carbs
Cooked Tahitian Taro with Salt	33%	12%	55%
Frozen Chopped Broccoli	34%	8%	58%

Macro Nutrients

	Cooked Tahitian Taro with Salt	Frozen Chopped Broccoli	Recommended Dietary Allowance
Energy	6.9% 200kcal	4.07% 118kcal	2900kcal per day for Men 19-50 years
Fat	3.18% 3.1g	1.36% 1.3g	97g per day for Men 19-50 years
Saturated Fat	1.97% 0.63g	0.62% 0.2g	32g per day for Men 19-50 years
Omega 3	24% 0.39g	29.8% 0.48g	1.6g per day for Men 19-50 years
Omega 6	5.23% 0.89g	0.83% 0.14g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	24% 31g	16.7% 21.7g	130g per day for Men 19-50 years
Sugars	NA	8.45% 6.12g	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	5.2% 3.76g	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	% 3.4g	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	33.7% 19g	22.8% 12.7g	56g per day for Men 19-50 years

Vitamins

	Cooked Tahitian Taro with Salt	Frozen Chopped Broccoli	Recommended Dietary Allowance
Vitamin A	44.4% 399μg	26.2% 236μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16.6% 0.2mg	20% 0.24mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	69% 0.9mg	33.5% 0.44mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13.6% 2.18mg	13.3% 2.13mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11.4% 0.57mg	25.3% 1.27mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	41% 0.53mg	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	7.94% 31.8μg	76% 304μg	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	192% 172mg	284% 256mg	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	37% 5.53mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	307% 368μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Tahitian Taro with Salt	Frozen Chopped Broccoli	Recommended Dietary Allowance
Calcium	67.6% 676mg	25.4% 254mg	1000mg per day for Men 19-50 years
Copper	38.3% 0.34mg	19% 0.17mg	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	88.5% 7.08mg	46% 3.67mg	8mg per day for Men 19-50 years
Magnesium	55% 231mg	19.4% 81.6mg	420mg per day for Men 19-50 years
Manganese	33% 0.76mg	58% 1.33mg	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	43.4% 304mg	32.4% 227mg	700mg per day for Men 19-50 years
Potassium	83% 2826mg	28.3% 962mg	3400mg per day for Men 19-50 years
Selenium	6.6% 3.63μg	23% 12.7μg	55μg per day for Men 19-50 years
Sodium	87.7% 1315mg	7.26% 109mg	1500mg per day for Men 19-50 years
Zinc	4.12% 0.45mg	19.8% 2.18mg	11mg per day for Men 19-50 years
Water	10.6% 392g	11.2% 415g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Tahitian Taro with Salt VS Frozen Chopped Broccoli per 1 lb

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

Lets compare vitamin content per 1 pound of Cooked Tahitian Taro with Salt vs Frozen Chopped Broccoli:

• 1 pound of Cooked Tahitian Taro with Salt has 1.7 times more Vitamin A and 2.1 times more Vitamin B2 than Frozen Chopped Broccoli.
• While 1 lb of Frozen Chopped Broccoli, Unprepared contains 2.2 times more Vitamin B5, 9.6 times more Vitamin B9 and 1.5 times more Vitamin C than Cooked Tahitian Taro with Salt.
• Both Cooked Tahitian Taro with Salt and Frozen Chopped Broccoli provide similar amounts of Vitamin B1, Vitamin B3 and Vitamin B6 per one pound.
• 1 pound of Cooked Tahitian Taro with Salt have insufficient amounts of Vitamin B9
• Both Cooked Tahitian Taro with Salt as well as Frozen Chopped Broccoli, Unprepared have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Cooked Tahitian Taro with Salt vs Frozen Chopped Broccoli:

• 1 pound of Cooked Tahitian Taro with Salt has 2.7 times more Calcium, 2 times more Copper, 1.9 times more Iron, 2.8 times more Magnesium, 1.3 times more Phosphorus, 2.9 times more Potassium and 12.1 times more Sodium than Frozen Chopped Broccoli.
• While 1 lb of Frozen Chopped Broccoli, Unprepared contains 1.8 times more Manganese, 3.5 times more Selenium and 4.8 times more Zinc than Cooked Tahitian Taro with Salt.
• Both Cooked Tahitian Taro with Salt and Frozen Chopped Broccoli contain similar levels of Water per one pound.
• 1 pound of Cooked Tahitian Taro with Salt lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 1 pound:

• 1 pound of Cooked Tahitian Taro with Salt has 1.4 times more Carbohydrate and 1.5 times more Protein than Frozen Chopped Broccoli.
• Both Cooked Tahitian Taro with Salt and Frozen Chopped Broccoli offer comparable quantities of Omega 3 per one pound.
• Both Cooked Tahitian Taro with Salt as well as Frozen Chopped Broccoli, Unprepared provide inadequate amounts of Energy and Omega 6 in one pound.