Comparing Nutrients in 500 calories Taro Leaves VS Frozen Cauliflower

Weight per 500 calories

• Taro Leaves: 1191g
• Frozen Cauliflower: 2083g

Taro Leaves have 1.8 times more energy per 100g than Frozen Cauliflower. It has low energy density when compared to other foods. Frozen Cauliflower, Unprepared having very low energy density.

Discover which food has more nutrients per 500 calories - Taro Leaves or Frozen Cauliflower?

Macros Ratio

	Protein	Fat	Carbs
Taro Leaves	37%	12%	51%
Frozen Cauliflower	28%	8%	64%

Macro Nutrients

	Taro Leaves	Frozen Cauliflower	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	9.1% 8.8g	5.8% 5.63g	97g per day for Men 19-50 years
Saturated Fat	5.6% 1.8g	2.67% 0.85g	32g per day for Men 19-50 years
Omega 3	69% 1.1g	128% 2.04g	1.6g per day for Men 19-50 years
Omega 6	15% 2.55g	3.55% 0.6g	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	75% 98g	130g per day for Men 19-50 years
Sugars	49.4% 36g	63.8% 46.3g	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	126% 48g	38g per day for Men 19-50 years
Protein	106% 59.3g	74.8% 42g	56g per day for Men 19-50 years

Vitamins

	Taro Leaves	Frozen Cauliflower	Recommended Dietary Allowance
Vitamin A	319% 2869μg	2.3% 21μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	207% 2.5mg	88.5% 1.06mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	418% 5.43mg	112% 1.46mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	113% 18mg	56% 8.94mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20% 1mg	56.7% 2.83mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	134% 1.74mg	197% 2.56mg	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	333% 1333μg	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	1130% 1017mg	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	9.72% 1.46mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1077% 1293μg	257% 308μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Taro Leaves	Frozen Cauliflower	Recommended Dietary Allowance
Calcium	127% 1274mg	46% 458mg	1000mg per day for Men 19-50 years
Copper	357% 3.2mg	71.8% 0.65mg	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	141% 11.3mg	8mg per day for Men 19-50 years
Magnesium	128% 536mg	59.5% 250mg	420mg per day for Men 19-50 years
Manganese	370% 8.5mg	178% 4.1mg	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	104% 729mg	700mg per day for Men 19-50 years
Potassium	227% 7714mg	118% 4021mg	3400mg per day for Men 19-50 years
Selenium	19.5% 10.7μg	30.3% 16.7μg	55μg per day for Men 19-50 years
Sodium	2.4% 35.7mg	33.3% 500mg	1500mg per day for Men 19-50 years
Zinc	44.4% 4.9mg	32% 3.54mg	11mg per day for Men 19-50 years
Water	27.6% 1020g	52% 1927g	3700g per day for Men 19-50 years

Taro Leaves VS Frozen Cauliflower Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Taro Leaves or Frozen Cauliflower?

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

• 500 calories of Taro Leaves have 137.7 times more Vitamin A, 2.3 times more Vitamin B1, 3.7 times more Vitamin B2, 2 times more Vitamin B3, 16.5 times more Vitamin E and 4.2 times more Vitamin K than Frozen Cauliflower.
• While 500 kcal of Frozen Cauliflower, Unprepared contain 2.8 times more Vitamin B5, 1.5 times more Vitamin B6 and 1.6 times more Vitamin C than Raw Taro Leaves.
• Both Taro Leaves and Frozen Cauliflower provide similar amounts of Vitamin B9 per 500 calories.
• 500 calories of Frozen Cauliflower have insufficient amounts of Vitamin A and Vitamin E
• Both Raw Taro Leaves as well as Frozen Cauliflower, Unprepared have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Taro Leaves vs Frozen Cauliflower:

• 500 calories of Taro Leaves have 2.8 times more Calcium, 5 times more Copper, 2.4 times more Iron, 2.1 times more Magnesium, 2.1 times more Manganese, 1.9 times more Potassium and 1.4 times more Zinc than Frozen Cauliflower.
• While 500 kcal of Frozen Cauliflower, Unprepared contain 1.6 times more Selenium, 14 times more Sodium and 1.9 times more Water than Raw Taro Leaves.
• Both Taro Leaves and Frozen Cauliflower contain similar levels of Phosphorus per 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Taro Leaves have 4.2 times more Omega 6 and 1.4 times more Protein than Frozen Cauliflower.
• While 500 kcal of Frozen Cauliflower, Unprepared contain 1.8 times more Omega 3 and 1.3 times more Sugars than Raw Taro Leaves.
• Both Taro Leaves and Frozen Cauliflower offer comparable quantities of Energy, Carbohydrate and Fiber per 500 calories.
• 500 calories of Frozen Cauliflower provide inadequate amounts of Omega 6