Comparing Nutrients in 300 calories Cooked Taro VS Broccoli Raab

Weight per 300 calories

• Cooked Taro: 211g
• Broccoli Raab: 1364g

Cooked Taro has 6.5 times more energy per 100g than Broccoli Raab. It has average energy density when compared to other foods. Raw Broccoli Raab having very low energy density.

Discover which food has more nutrients per 300 calories - Cooked Taro or Broccoli Raab?

Macros Ratio

	Protein	Fat	Carbs
Cooked Taro	1%	1%	98%
Broccoli Raab	45%	15%	40%

Macro Nutrients

	Cooked Taro	Broccoli Raab	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.24% 0.23g	6.9% 6.7g	97g per day for Men 19-50 years
Saturated Fat	0.15% 0.049g	3.54% 1.13g	32g per day for Men 19-50 years
Omega 3	1.85% 0.03g	161% 2.58g	1.6g per day for Men 19-50 years
Omega 6	0.4% 0.068g	2.33% 0.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	56.2% 73g	30% 39g	130g per day for Men 19-50 years
Sugars	1.43% 1.04g	7.15% 5.2g	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	3.2% 2.3g	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	% 1.36g	g per day for Men 19-50 years
Sucrose	NA	% 1.5g	g per day for Men 19-50 years
Fiber	28.4% 10.8g	97% 37g	38g per day for Men 19-50 years
Protein	1.96% 1.1g	77% 43.2g	56g per day for Men 19-50 years

Vitamins

	Cooked Taro	Broccoli Raab	Recommended Dietary Allowance
Vitamin A	0.94% 8.45μg	198% 1786μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	19% 0.23mg	184% 2.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.55% 0.059mg	135% 1.76mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.73% 1.08mg	104% 16.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	14% 0.71mg	88% 4.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	53.8% 0.7mg	179% 2.33mg	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% 40μg	283% 1132μg	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	11.7% 10.6mg	306% 275mg	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	41.3% 6.2mg	147% 22mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.1% 2.54μg	2545% 3055μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Taro	Broccoli Raab	Recommended Dietary Allowance
Calcium	3.8% 38mg	147% 1473mg	1000mg per day for Men 19-50 years
Copper	47% 0.42mg	63.6% 0.57mg	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	19% 1.52mg	365% 29mg	8mg per day for Men 19-50 years
Magnesium	15% 63.4mg	71.4% 300mg	420mg per day for Men 19-50 years
Manganese	41.2% 0.95mg	234% 5.4mg	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	23% 161mg	142% 995mg	700mg per day for Men 19-50 years
Potassium	30% 1023mg	78.6% 2673mg	3400mg per day for Men 19-50 years
Selenium	3.46% 1.9μg	24.8% 13.6μg	55μg per day for Men 19-50 years
Sodium	2.1% 31.7mg	30% 450mg	1500mg per day for Men 19-50 years
Zinc	5.2% 0.57mg	95% 10.5mg	11mg per day for Men 19-50 years
Water	3.64% 135g	34% 1262g	3700g per day for Men 19-50 years

Cooked Taro VS Broccoli Raab Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Cooked Taro or Broccoli Raab?

Lets compare vitamin content per 300 calories of Cooked Taro vs Broccoli Raab:

• 300 kcal of Raw Broccoli Raab contain 211.4 times more Vitamin A, 9.8 times more Vitamin B1, 29.7 times more Vitamin B2, 15.5 times more Vitamin B3, 6.2 times more Vitamin B5, 3.3 times more Vitamin B6, 28.2 times more Vitamin B9, 26.1 times more Vitamin C, 3.6 times more Vitamin E and 1204.8 times more Vitamin K than Cooked Taro no Salt.
• 300 calories of Cooked Taro have insufficient amounts of Vitamin A, Vitamin B2 and Vitamin K
• Both Cooked Taro no Salt as well as Raw Broccoli Raab have insufficient amounts of Vitamin B12 and Vitamin D in 300 calories.

Comparing minerals per 300 calories for Cooked Taro vs Broccoli Raab:

• 300 kcal of Raw Broccoli Raab contain 38.7 times more Calcium, 1.3 times more Copper, 19.2 times more Iron, 4.7 times more Magnesium, 5.7 times more Manganese, 6.2 times more Phosphorus, 2.6 times more Potassium, 7.2 times more Selenium, 14.2 times more Sodium, 18.4 times more Zinc and 9.4 times more Water than Cooked Taro no Salt.
• 300 calories of Cooked Taro lack sufficient amounts of Calcium, Selenium and Zinc

Comparison of macro-nutrients per 300 calories:

• 300 calories of Cooked Taro have 1.9 times more Carbohydrate than Broccoli Raab.
• While 300 kcal of Raw Broccoli Raab contain 28.8 times more Fat, 87.1 times more Omega 3, 5 times more Sugars, 3.4 times more Fiber and 39.3 times more Protein than Cooked Taro no Salt.
• Both Cooked Taro and Broccoli Raab offer comparable quantities of Energy per 300 calories.
• 300 calories of Cooked Taro provide inadequate amounts of Omega 3 and Protein
• Both Cooked Taro no Salt as well as Raw Broccoli Raab provide inadequate amounts of Omega 6 in 300 calories.