Comparing Nutrients in 300 calories Cooked Tahitian Taro with Salt VS Frozen Broccoli Spears

Weight per 300 calories

• Cooked Tahitian Taro with Salt: 682g
• Frozen Broccoli Spears: 1035g

Cooked Tahitian Taro with Salt has 1.5 times more energy per 100g than Frozen Broccoli Spears. It has low energy density when compared to other foods. Frozen Broccoli Spears having very low energy density.

Discover which food has more nutrients per 300 calories - Cooked Tahitian Taro with Salt or Frozen Broccoli Spears?

Macros Ratio

	Protein	Fat	Carbs
Cooked Tahitian Taro with Salt	33%	12%	55%
Frozen Broccoli Spears	33%	8%	59%

Macro Nutrients

	Cooked Tahitian Taro with Salt	Frozen Broccoli Spears	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	4.78% 4.64g	3.63% 3.5g	97g per day for Men 19-50 years
Saturated Fat	2.96% 0.95g	1.7% 0.54g	32g per day for Men 19-50 years
Omega 3	36.2% 0.58g	81% 1.3g	1.6g per day for Men 19-50 years
Omega 6	7.86% 1.34g	2.25% 0.38g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	36% 46.7g	42.6% 55.3g	130g per day for Men 19-50 years
Sugars	NA	21% 15.2g	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	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	81.7% 31g	38g per day for Men 19-50 years
Protein	50.6% 28.4g	56.5% 31.7g	56g per day for Men 19-50 years

Vitamins

	Cooked Tahitian Taro with Salt	Frozen Broccoli Spears	Recommended Dietary Allowance
Vitamin A	66.7% 600μg	65.5% 590μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	25% 0.3mg	62% 0.74mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	104% 1.35mg	91% 1.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	20.5% 3.27mg	30% 4.78mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17% 0.86mg	50% 2.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	61.4% 0.8mg	139% 1.8mg	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	12% 47.7μg	243% 972μg	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	288% 259mg	785% 707mg	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	93% 14mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	874% 1049μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Tahitian Taro with Salt	Frozen Broccoli Spears	Recommended Dietary Allowance
Calcium	102% 1016mg	42.4% 424mg	1000mg per day for Men 19-50 years
Copper	57.6% 0.52mg	41.4% 0.37mg	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	133% 10.6mg	93% 7.45mg	8mg per day for Men 19-50 years
Magnesium	82.8% 348mg	39.4% 166mg	420mg per day for Men 19-50 years
Manganese	50% 1.15mg	115% 2.65mg	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	65.3% 457mg	87% 610mg	700mg per day for Men 19-50 years
Potassium	125% 4248mg	76% 2586mg	3400mg per day for Men 19-50 years
Selenium	9.9% 5.45μg	35.7% 19.7μg	55μg per day for Men 19-50 years
Sodium	132% 1977mg	11.7% 176mg	1500mg per day for Men 19-50 years
Zinc	6.2% 0.68mg	32% 3.5mg	11mg per day for Men 19-50 years
Water	16% 590g	25.3% 937g	3700g per day for Men 19-50 years

Cooked Tahitian Taro With Salt VS Frozen Broccoli Spears Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Cooked Tahitian Taro with Salt or Frozen Broccoli Spears?

Lets compare vitamin content per 300 calories of Cooked Tahitian Taro with Salt vs Frozen Broccoli Spears:

• 300 kcal of Frozen Broccoli Spears contain 2.5 times more Vitamin B1, 1.5 times more Vitamin B3, 2.9 times more Vitamin B5, 2.3 times more Vitamin B6, 20.4 times more Vitamin B9 and 2.7 times more Vitamin C than Cooked Tahitian Taro with Salt.
• Both Cooked Tahitian Taro with Salt and Frozen Broccoli Spears provide similar amounts of Vitamin A and Vitamin B2 per 300 calories.
• Both Cooked Tahitian Taro with Salt as well as Frozen Broccoli Spears have insufficient amounts of Vitamin B12 and Vitamin D in 300 calories.

Comparing minerals per 300 calories for Cooked Tahitian Taro with Salt vs Frozen Broccoli Spears:

• 300 calories of Cooked Tahitian Taro with Salt have 2.4 times more Calcium, 1.4 times more Copper, 1.4 times more Iron, 2.1 times more Magnesium, 1.6 times more Potassium and 11.2 times more Sodium than Frozen Broccoli Spears.
• While 300 kcal of Frozen Broccoli Spears contain 2.3 times more Manganese, 1.3 times more Phosphorus, 3.6 times more Selenium, 5.2 times more Zinc and 1.6 times more Water than Cooked Tahitian Taro with Salt.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Cooked Tahitian Taro with Salt have 3.5 times more Omega 6 than Frozen Broccoli Spears.
• While 300 kcal of Frozen Broccoli Spears contain 2.2 times more Omega 3 than Cooked Tahitian Taro with Salt.
• Both Cooked Tahitian Taro with Salt and Frozen Broccoli Spears offer comparable quantities of Energy, Carbohydrate and Protein per 300 calories.
• 300 calories of Frozen Broccoli Spears provide inadequate amounts of Omega 6