Comparing Nutrients in 500 calories Taro Leaves VS Frozen Broccoli Spears

Weight per 500 calories

• Taro Leaves: 1191g
• Frozen Broccoli Spears: 1724g

Taro Leaves have 1.4 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.

Which food has more nutrients per 500 calories - Taro Leaves or Frozen Broccoli Spears?

Macros Ratio

	Protein	Fat	Carbs
Taro Leaves	37%	12%	51%
Frozen Broccoli Spears	33%	8%	59%

Macro Nutrients

	Taro Leaves	Frozen Broccoli Spears	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	9.1% 8.8g	6.04% 5.86g	97g per day for Men 19-50 years
Saturated Fat	5.6% 1.8g	2.8% 0.9g	32g per day for Men 19-50 years
Omega 3	69% 1.1g	135% 2.16g	1.6g per day for Men 19-50 years
Omega 6	15% 2.55g	3.75% 0.64g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	61.4% 79.8g	71% 92g	130g per day for Men 19-50 years
Sugars	49.4% 36g	35% 25.3g	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	116% 44g	136% 51.7g	38g per day for Men 19-50 years
Protein	106% 59.3g	94% 52.8g	56g per day for Men 19-50 years

Vitamins

	Taro Leaves	Frozen Broccoli Spears	Recommended Dietary Allowance
Vitamin A	319% 2869μg	109% 983μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	207% 2.5mg	103% 1.24mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	418% 5.43mg	151% 1.97mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	113% 18mg	49.8% 7.97mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20% 1mg	83.4% 4.17mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	134% 1.74mg	232% 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	375% 1500μg	405% 1621μg	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	688% 619mg	1308% 1178mg	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	160% 24mg	155% 23.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1077% 1293μg	1457% 1748μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Taro Leaves	Frozen Broccoli Spears	Recommended Dietary Allowance
Calcium	127% 1274mg	70.7% 707mg	1000mg per day for Men 19-50 years
Copper	357% 3.2mg	69% 0.62mg	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	335% 26.8mg	155% 12.4mg	8mg per day for Men 19-50 years
Magnesium	128% 536mg	65.7% 276mg	420mg per day for Men 19-50 years
Manganese	370% 8.5mg	192% 4.4mg	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	102% 714mg	145% 1017mg	700mg per day for Men 19-50 years
Potassium	227% 7714mg	127% 4310mg	3400mg per day for Men 19-50 years
Selenium	19.5% 10.7μg	59.6% 32.8μg	55μg per day for Men 19-50 years
Sodium	2.4% 35.7mg	19.5% 293mg	1500mg per day for Men 19-50 years
Zinc	44.4% 4.9mg	53.3% 5.86mg	11mg per day for Men 19-50 years
Water	27.6% 1020g	42% 1561g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Taro Leaves vs Frozen Broccoli Spears:

• Raw Taro Leaves have 2.9 times more Vitamin A, 2 times more Vitamin B1, 2.8 times more Vitamin B2 and 2.3 times more Vitamin B3 than Frozen Broccoli Spears.
• While Frozen Broccoli Spears contain 4.2 times more Vitamin B5, 1.7 times more Vitamin B6, 1.9 times more Vitamin C and 1.4 times more Vitamin K than Raw Taro Leaves.
• Both Raw Taro Leaves and Frozen Broccoli Spears have similar amounts of Vitamin B9 and Vitamin E per 500 kcal.
• Both Raw Taro Leaves as well as Frozen Broccoli Spears have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Taro Leaves vs Frozen Broccoli Spears:

• Raw Taro Leaves have 1.8 times more Calcium, 5.2 times more Copper, 2.2 times more Iron, 1.9 times more Magnesium, 1.9 times more Manganese and 1.8 times more Potassium than Frozen Broccoli Spears.
• While Frozen Broccoli Spears contain 1.4 times more Phosphorus, 3.1 times more Selenium, 8.2 times more Sodium and 1.5 times more Water than Raw Taro Leaves.
• Both Raw Taro Leaves and Frozen Broccoli Spears have similar amounts of Zinc per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Raw Taro Leaves have 1.5 times more Fat, 2 times more Saturated Fat, 4 times more Omega 6 and 1.4 times more Sugars than Frozen Broccoli Spears.
• While Frozen Broccoli Spears contain 1.9 times more Omega 3 than Raw Taro Leaves.
• Both Raw Taro Leaves and Frozen Broccoli Spears have similar amounts of Energy, Carbohydrate, Fiber and Protein per 500 kcal.
• Both Raw Taro Leaves as well as Frozen Broccoli Spears have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.