Comparing Nutrients in 500 calories Cooked Chopped Frozen Broccoli VS Tahitian Taro

Weight per 500 calories

• Cooked Chopped Frozen Broccoli: 1786g
• Tahitian Taro: 1136g

Raw Tahitian Taro has 1.6 times more energy per unit of mass than Boiled Chopped Frozen Broccoli, which is low in comparison to other foods. Cooked Chopped Frozen Broccoli having very low energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Cooked Chopped Frozen Broccoli	36%	3%	61%
Tahitian Taro	23%	18%	59%

Macro Nutrients

	Cooked Chopped Frozen Broccoli	Tahitian Taro	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	2.2% 2.14g	11.4% 11g	97g per day for Men 19-50 years
Saturated Fat	1% 0.32g	7% 2.24g	32g per day for Men 19-50 years
Omega 3	47% 0.75g	86% 1.38g	1.6g per day for Men 19-50 years
Omega 6	1.37% 0.23g	18.6% 3.17g	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	60.4% 78.5g	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	NA	38g per day for Men 19-50 years
Protein	99% 55.4g	56.6% 31.7g	56g per day for Men 19-50 years

Vitamins

	Cooked Chopped Frozen Broccoli	Tahitian Taro	Recommended Dietary Allowance
Vitamin A	101% 911μg	129% 1159μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	82% 0.98mg	58.7% 0.7mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	111% 1.45mg	213% 2.77mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	51% 8.18mg	70.7% 11.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	98% 4.9mg	28% 1.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	179% 2.32mg	101% 1.3mg	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	25.6% 102μg	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	1212% 1091mg	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	Tahitian Taro	Recommended Dietary Allowance
Calcium	59% 589mg	147% 1466mg	1000mg per day for Men 19-50 years
Copper	67.5% 0.61mg	89.6% 0.81mg	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	185% 14.8mg	8mg per day for Men 19-50 years
Magnesium	55.3% 232mg	127% 534mg	420mg per day for Men 19-50 years
Manganese	173% 4mg	77.6% 1.8mg	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	73% 511mg	700mg per day for Men 19-50 years
Potassium	74.6% 2536mg	203% 6886mg	3400mg per day for Men 19-50 years
Selenium	22.7% 12.5μg	14.5% 7.95μg	55μg per day for Men 19-50 years
Sodium	13% 196mg	38% 568mg	1500mg per day for Men 19-50 years
Zinc	45.5% 5mg	9.3% 1.02mg	11mg per day for Men 19-50 years
Water	43.8% 1620g	27% 1000g	3700g per day for Men 19-50 years

Cooked Chopped Frozen Broccoli VS Tahitian Taro Nutrients Per 500 Kcal

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

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

• 500 calories of Cooked Chopped Frozen Broccoli have 1.4 times more Vitamin B1, 3.5 times more Vitamin B5, 1.8 times more Vitamin B6 and 9.8 times more Vitamin B9 than Tahitian Taro.
• While 500 kcal of Raw Tahitian Taro contain 1.3 times more Vitamin A, 1.9 times more Vitamin B2, 1.4 times more Vitamin B3 and 1.5 times more Vitamin C than Boiled Chopped Frozen Broccoli.
• Both Boiled Chopped Frozen Broccoli as well as Raw Tahitian Taro have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

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

• 500 calories of Cooked Chopped Frozen Broccoli have 2.2 times more Manganese, 1.7 times more Phosphorus, 1.6 times more Selenium, 4.9 times more Zinc and 1.6 times more Water than Tahitian Taro.
• While 500 kcal of Raw Tahitian Taro contain 2.5 times more Calcium, 1.3 times more Copper, 1.4 times more Iron, 2.3 times more Magnesium, 2.7 times more Potassium and 2.9 times more Sodium than Boiled Chopped Frozen Broccoli.
• 500 calories of Tahitian Taro lack sufficient amounts of Zinc

Comparison of macro-nutrients per 500 calories:

• 500 calories of Cooked Chopped Frozen Broccoli have 1.2 times more Carbohydrate and 1.7 times more Protein than Tahitian Taro.
• While 500 kcal of Raw Tahitian Taro contain 5.1 times more Fat, 1.8 times more Omega 3 and 13.7 times more Omega 6 than Boiled Chopped Frozen Broccoli.
• Both Cooked Chopped Frozen Broccoli and Tahitian Taro offer comparable quantities of Energy per 500 calories.
• 500 calories of Cooked Chopped Frozen Broccoli provide inadequate amounts of Omega 6