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

Weight per 500 calories

• Frozen Chopped Broccoli: 1923g
• Cooked Tahitian Taro: 1136g

Cooked Tahitian Taro no Salt has 1.7 times more energy per unit of mass than Frozen Chopped Broccoli, Unprepared, which is low in comparison to other foods. Frozen Chopped Broccoli having very low energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Frozen Chopped Broccoli	34%	8%	58%
Cooked Tahitian Taro	33%	12%	55%

Macro Nutrients

	Frozen Chopped Broccoli	Cooked Tahitian Taro	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	5.75% 5.58g	7.97% 7.73g	97g per day for Men 19-50 years
Saturated Fat	2.64% 0.85g	4.94% 1.58g	32g per day for Men 19-50 years
Omega 3	126% 2g	60.4% 0.97g	1.6g per day for Men 19-50 years
Omega 6	3.5% 0.6g	13% 2.23g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	70.7% 92g	60% 78g	130g per day for Men 19-50 years
Sugars	36% 26g	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	22% 16g	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	% 14.4g	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	152% 57.7g	NA	38g per day for Men 19-50 years
Protein	96% 54g	84.4% 47.3g	56g per day for Men 19-50 years

Vitamins

	Frozen Chopped Broccoli	Cooked Tahitian Taro	Recommended Dietary Allowance
Vitamin A	111% 1000μg	111% 1000μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	85% 1mg	41.7% 0.5mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	142% 1.85mg	173% 2.25mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	56.5% 9.04mg	34% 5.45mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	107% 5.37mg	28.6% 1.43mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	192% 2.5mg	102% 1.33mg	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	322% 1288μg	20% 79.5μg	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	1205% 1085mg	480% 432mg	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	156% 23.5mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1300% 1560μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Chopped Broccoli	Cooked Tahitian Taro	Recommended Dietary Allowance
Calcium	108% 1077mg	169% 1693mg	1000mg per day for Men 19-50 years
Copper	81% 0.73mg	96% 0.86mg	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	195% 15.6mg	222% 17.7mg	8mg per day for Men 19-50 years
Magnesium	82.4% 346mg	138% 580mg	420mg per day for Men 19-50 years
Manganese	246% 5.65mg	83% 1.9mg	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	137% 962mg	109% 761mg	700mg per day for Men 19-50 years
Potassium	120% 4077mg	208% 7080mg	3400mg per day for Men 19-50 years
Selenium	98% 54μg	16.5% 9.1μg	55μg per day for Men 19-50 years
Sodium	30.8% 462mg	41% 614mg	1500mg per day for Men 19-50 years
Zinc	84% 9.23mg	10.3% 1.14mg	11mg per day for Men 19-50 years
Water	47.5% 1759g	26.6% 983g	3700g per day for Men 19-50 years

Frozen Chopped Broccoli VS Cooked Tahitian Taro Nutrients Per 500 Kcal

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

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

• 500 calories of Frozen Chopped Broccoli have 2 times more Vitamin B1, 1.7 times more Vitamin B3, 3.7 times more Vitamin B5, 1.9 times more Vitamin B6, 16.2 times more Vitamin B9 and 2.5 times more Vitamin C than Cooked Tahitian Taro.
• Both Frozen Chopped Broccoli and Cooked Tahitian Taro provide similar amounts of Vitamin A and Vitamin B2 per 500 calories.
• Both Frozen Chopped Broccoli, Unprepared as well as Cooked Tahitian Taro no Salt have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

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

• 500 calories of Frozen Chopped Broccoli have 3 times more Manganese, 1.3 times more Phosphorus, 5.9 times more Selenium, 8.1 times more Zinc and 1.8 times more Water than Cooked Tahitian Taro.
• While 500 kcal of Cooked Tahitian Taro no Salt contain 1.6 times more Calcium, 1.7 times more Magnesium, 1.7 times more Potassium and 1.3 times more Sodium than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli and Cooked Tahitian Taro contain similar levels of Copper and Iron per 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Frozen Chopped Broccoli have 2.1 times more Omega 3 than Cooked Tahitian Taro.
• While 500 kcal of Cooked Tahitian Taro no Salt contain 3.7 times more Omega 6 than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli and Cooked Tahitian Taro offer comparable quantities of Energy, Carbohydrate and Protein per 500 calories.
• 500 calories of Frozen Chopped Broccoli provide inadequate amounts of Omega 6