Comparing Nutrients in 1 pound Tahitian Taro VS Broccoli

Macros Ratio

	Protein	Fat	Carbs
Tahitian Taro	23%	18%	59%
Broccoli	27%	8%	65%

Macro Nutrients

	Tahitian Taro	Broccoli	Recommended Dietary Allowance
Energy	6.9% 200kcal	5.3% 154kcal	2900kcal per day for Men 19-50 years
Fat	4.54% 4.4g	1.73% 1.68g	97g per day for Men 19-50 years
Saturated Fat	2.8% 0.89g	1.6% 0.52g	32g per day for Men 19-50 years
Omega 3	34.3% 0.55g	18% 0.29g	1.6g per day for Men 19-50 years
Omega 6	7.44% 1.27g	1.3% 0.22g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	24% 31.3g	23% 30g	130g per day for Men 19-50 years
Sugars	NA	10.6% 7.7g	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	4.25% 3.1g	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	% 2.22g	g per day for Men 19-50 years
Sucrose	NA	% 0.45g	g per day for Men 19-50 years
Fiber	NA	31% 11.8g	38g per day for Men 19-50 years
Protein	22.6% 12.7g	23% 12.8g	56g per day for Men 19-50 years

Vitamins

	Tahitian Taro	Broccoli	Recommended Dietary Allowance
Vitamin A	51.4% 463μg	15.6% 141μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	23.4% 0.28mg	27% 0.32mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	85% 1.1mg	41% 0.53mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	28.2% 4.5mg	18% 2.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11.2% 0.56mg	52% 2.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	40.5% 0.53mg	61% 0.79mg	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	10.2% 41μg	71.4% 286μg	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	484% 435mg	450% 405mg	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	23.6% 3.54mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	384% 461μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tahitian Taro	Broccoli	Recommended Dietary Allowance
Calcium	58.5% 585mg	21.3% 213mg	1000mg per day for Men 19-50 years
Copper	35.8% 0.32mg	24.7% 0.22mg	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	73.7% 5.9mg	41.4% 3.3mg	8mg per day for Men 19-50 years
Magnesium	50.8% 213mg	22.7% 95mg	420mg per day for Men 19-50 years
Manganese	31% 0.71mg	41.4% 0.95mg	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	29% 204mg	42.8% 299mg	700mg per day for Men 19-50 years
Potassium	81% 2749mg	42% 1433mg	3400mg per day for Men 19-50 years
Selenium	5.77% 3.18μg	20.6% 11.3μg	55μg per day for Men 19-50 years
Sodium	15% 227mg	9.98% 150mg	1500mg per day for Men 19-50 years
Zinc	3.7% 0.41mg	17% 1.86mg	11mg per day for Men 19-50 years
Water	10.8% 399g	11% 405g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Tahitian Taro vs Broccoli:

• Raw Tahitian Taro has 3.3 times more Vitamin A, 2.1 times more Vitamin B2 and 1.6 times more Vitamin B3 than Raw Broccoli.
• While Raw Broccoli contains 4.6 times more Vitamin B5, 1.5 times more Vitamin B6 and 7 times more Vitamin B9 than Raw Tahitian Taro.
• Both Raw Tahitian Taro and Raw Broccoli have similar amounts of Vitamin B1 and Vitamin C per 1 lb.
• Both Raw Tahitian Taro as well as Raw Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Tahitian Taro vs Broccoli:

• Raw Tahitian Taro has 2.7 times more Calcium, 1.4 times more Copper, 1.8 times more Iron, 2.2 times more Magnesium, 1.9 times more Potassium and 1.5 times more Sodium than Raw Broccoli.
• While Raw Broccoli contains 1.3 times more Manganese, 1.5 times more Phosphorus, 3.6 times more Selenium and 4.6 times more Zinc than Raw Tahitian Taro.
• Both Raw Tahitian Taro and Raw Broccoli have similar amounts of Water per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Raw Tahitian Taro has 1.3 times more Energy, 2.6 times more Fat, 1.9 times more Omega 3 and 5.7 times more Omega 6 than Raw Broccoli.
• Both Raw Tahitian Taro and Raw Broccoli have similar amounts of Carbohydrate and Protein per 1 lb.
• Both Raw Tahitian Taro as well as Raw Broccoli have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.