Comparing Nutrients in 300 calories Cooked Taro Shoots VS Cooked Chopped Frozen Broccoli

Weight per 300 calories

• Cooked Taro Shoots: 2143g
• Cooked Chopped Frozen Broccoli: 1071g

Boiled Chopped Frozen Broccoli has 2 times more energy per unit of mass than Cooked Taro Shoots no Salt, which is very low in comparison to other foods. Cooked Taro Shoots having very low energy density.

Discover which food has more nutrients per 300 calories - Cooked Taro Shoots or Cooked Chopped Frozen Broccoli?

Macros Ratio

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

Macro Nutrients

	Cooked Taro Shoots	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	1.77% 1.7g	1.33% 1.3g	97g per day for Men 19-50 years
Saturated Fat	1.07% 0.34g	0.6% 0.19g	32g per day for Men 19-50 years
Omega 3	13.4% 0.21g	28% 0.45g	1.6g per day for Men 19-50 years
Omega 6	2.9% 0.49g	0.82% 0.14g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	52.7% 68.6g	44% 57.3g	130g per day for Men 19-50 years
Sugars	NA	21.7% 15.8g	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	84.6% 32g	38g per day for Men 19-50 years
Protein	28% 15.6g	59.3% 33.2g	56g per day for Men 19-50 years

Vitamins

	Cooked Taro Shoots	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Vitamin A	7.14% 64.3μg	60.7% 546μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	68% 0.81mg	49% 0.59mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	87.4% 1.14mg	66.8% 0.87mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	108% 17.4mg	30.7% 4.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	32.6% 1.63mg	58.7% 2.94mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	185% 2.4mg	107% 1.4mg	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	16% 64.3μg	150% 600μg	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	450% 405mg	477% 430mg	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	94% 14mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	787% 944μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Taro Shoots	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Calcium	30% 300mg	35.4% 354mg	1000mg per day for Men 19-50 years
Copper	224% 2mg	40.5% 0.36mg	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	110% 8.8mg	81.7% 6.54mg	8mg per day for Men 19-50 years
Magnesium	41% 171mg	33% 139mg	420mg per day for Men 19-50 years
Manganese	121% 2.8mg	104% 2.4mg	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	79.6% 557mg	75% 525mg	700mg per day for Men 19-50 years
Potassium	217% 7371mg	44.7% 1521mg	3400mg per day for Men 19-50 years
Selenium	39% 21.4μg	13.6% 7.5μg	55μg per day for Men 19-50 years
Sodium	2.86% 43mg	7.86% 118mg	1500mg per day for Men 19-50 years
Zinc	105% 11.6mg	27.3% 3mg	11mg per day for Men 19-50 years
Water	55% 2042g	26.3% 972g	3700g per day for Men 19-50 years

Cooked Taro Shoots VS Cooked Chopped Frozen Broccoli Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Cooked Taro Shoots or Cooked Chopped Frozen Broccoli?

Lets compare vitamin content per 300 calories of Cooked Taro Shoots vs Cooked Chopped Frozen Broccoli:

• 300 calories of Cooked Taro Shoots have 1.4 times more Vitamin B1, 1.3 times more Vitamin B2, 3.5 times more Vitamin B3 and 1.7 times more Vitamin B6 than Cooked Chopped Frozen Broccoli.
• While 300 kcal of Boiled Chopped Frozen Broccoli contain 8.5 times more Vitamin A, 1.8 times more Vitamin B5 and 9.3 times more Vitamin B9 than Cooked Taro Shoots no Salt.
• Both Cooked Taro Shoots and Cooked Chopped Frozen Broccoli provide similar amounts of Vitamin C per 300 calories.
• Both Cooked Taro Shoots no Salt as well as Boiled Chopped Frozen Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 300 calories.

Comparing minerals per 300 calories for Cooked Taro Shoots vs Cooked Chopped Frozen Broccoli:

• 300 calories of Cooked Taro Shoots have 5.5 times more Copper, 1.3 times more Iron, 1.2 times more Magnesium, 4.8 times more Potassium, 2.9 times more Selenium, 3.9 times more Zinc and 2.1 times more Water than Cooked Chopped Frozen Broccoli.
• While 300 kcal of Boiled Chopped Frozen Broccoli contain 2.8 times more Sodium than Cooked Taro Shoots no Salt.
• Both Cooked Taro Shoots and Cooked Chopped Frozen Broccoli contain similar levels of Calcium, Manganese and Phosphorus per 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 kcal of Boiled Chopped Frozen Broccoli contain 2.1 times more Omega 3 and 2.1 times more Protein than Cooked Taro Shoots no Salt.
• Both Cooked Taro Shoots and Cooked Chopped Frozen Broccoli offer comparable quantities of Energy and Carbohydrate per 300 calories.
• Both Cooked Taro Shoots no Salt as well as Boiled Chopped Frozen Broccoli provide inadequate amounts of Omega 6 in 300 calories.