Comparing Nutrients in 500 calories Cooked Chopped Frozen Broccoli VS Steamed Taro Leaves

Weight per 500 calories

• Cooked Chopped Frozen Broccoli: 1786g
• Steamed Taro Leaves: 2083g

Both foods have similar energy densities which is very low in comparison to other foods.

Discover which food has more nutrients per 500 calories - Cooked Chopped Frozen Broccoli or Steamed Taro Leaves?

Macros Ratio

	Protein	Fat	Carbs
Cooked Chopped Frozen Broccoli	36%	3%	61%
Steamed Taro Leaves	35%	12%	53%

Macro Nutrients

	Cooked Chopped Frozen Broccoli	Steamed Taro Leaves	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	2.2% 2.14g	8.8% 8.54g	97g per day for Men 19-50 years
Saturated Fat	1% 0.32g	5.4% 1.73g	32g per day for Men 19-50 years
Omega 3	47% 0.75g	66.4% 1.06g	1.6g per day for Men 19-50 years
Omega 6	1.37% 0.23g	14.3% 2.44g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	73.5% 96g	64.4% 83.8g	130g per day for Men 19-50 years
Sugars	36.2% 26.3g	NA	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	141% 53.6g	110% 41.7g	38g per day for Men 19-50 years
Protein	99% 55.4g	101% 56.7g	56g per day for Men 19-50 years

Vitamins

	Cooked Chopped Frozen Broccoli	Steamed Taro Leaves	Recommended Dietary Allowance
Vitamin A	101% 911μg	491% 4417μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	82% 0.98mg	241% 2.9mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	111% 1.45mg	609% 7.9mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	51% 8.18mg	165% 26.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	98% 4.9mg	18.3% 0.92mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	179% 2.32mg	115% 1.5mg	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	250% 1000μg	250% 1000μg	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	796% 716mg	822% 740mg	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	157% 23.6mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1311% 1573μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Chopped Frozen Broccoli	Steamed Taro Leaves	Recommended Dietary Allowance
Calcium	59% 589mg	179% 1792mg	1000mg per day for Men 19-50 years
Copper	67.5% 0.61mg	324% 2.9mg	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	136% 11mg	307% 24.6mg	8mg per day for Men 19-50 years
Magnesium	55.3% 232mg	99% 417mg	420mg per day for Men 19-50 years
Manganese	173% 4mg	336% 7.73mg	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	125% 875mg	80.4% 563mg	700mg per day for Men 19-50 years
Potassium	74.6% 2536mg	282% 9583mg	3400mg per day for Men 19-50 years
Selenium	22.7% 12.5μg	34% 18.8μg	55μg per day for Men 19-50 years
Sodium	13% 196mg	2.78% 41.7mg	1500mg per day for Men 19-50 years
Zinc	45.5% 5mg	39.8% 4.38mg	11mg per day for Men 19-50 years
Water	43.8% 1620g	52% 1920g	3700g per day for Men 19-50 years

Cooked Chopped Frozen Broccoli VS Steamed Taro Leaves Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Cooked Chopped Frozen Broccoli or Steamed Taro Leaves?

Lets compare vitamin content per 500 calories of Cooked Chopped Frozen Broccoli vs Steamed Taro Leaves:

• 500 calories of Cooked Chopped Frozen Broccoli have 5.3 times more Vitamin B5 and 1.5 times more Vitamin B6 than Steamed Taro Leaves.
• While 500 kcal of Steamed Taro Leaves contain 4.8 times more Vitamin A, 2.9 times more Vitamin B1, 5.5 times more Vitamin B2 and 3.2 times more Vitamin B3 than Boiled Chopped Frozen Broccoli.
• Both Cooked Chopped Frozen Broccoli and Steamed Taro Leaves provide similar amounts of Vitamin B9 and Vitamin C per 500 calories.
• Both Boiled Chopped Frozen Broccoli as well as Steamed Taro Leaves have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Cooked Chopped Frozen Broccoli vs Steamed Taro Leaves:

• 500 calories of Cooked Chopped Frozen Broccoli have 1.6 times more Phosphorus and 4.7 times more Sodium than Steamed Taro Leaves.
• While 500 kcal of Steamed Taro Leaves contain 3 times more Calcium, 4.8 times more Copper, 2.3 times more Iron, 1.8 times more Magnesium, 1.9 times more Manganese, 3.8 times more Potassium and 1.5 times more Selenium than Boiled Chopped Frozen Broccoli.
• Both Cooked Chopped Frozen Broccoli and Steamed Taro Leaves contain similar levels of Zinc and Water per 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Cooked Chopped Frozen Broccoli have 1.3 times more Fiber than Steamed Taro Leaves.
• While 500 kcal of Steamed Taro Leaves contain 1.4 times more Omega 3 and 10.5 times more Omega 6 than Boiled Chopped Frozen Broccoli.
• Both Cooked Chopped Frozen Broccoli and Steamed Taro Leaves offer comparable quantities of Energy, Carbohydrate and Protein per 500 calories.
• 500 calories of Cooked Chopped Frozen Broccoli provide inadequate amounts of Omega 6