Comparing Nutrients in 500 calories Cooked Taro Shoots VS Frozen Broccoli Spears

Weight per 500 calories

• Cooked Taro Shoots: 3571g
• Frozen Broccoli Spears: 1724g

Frozen Broccoli Spears have 2.1 times more energy per unit of mass than Cooked Taro Shoots no Salt, which is very low in comparison to other foods. Cooked Taro Shoots having very low energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Cooked Taro Shoots	18%	4%	78%
Frozen Broccoli Spears	33%	8%	59%

Macro Nutrients

	Cooked Taro Shoots	Frozen Broccoli Spears	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	2.95% 2.86g	6.04% 5.86g	97g per day for Men 19-50 years
Saturated Fat	1.8% 0.57g	2.8% 0.9g	32g per day for Men 19-50 years
Omega 3	22.3% 0.36g	135% 2.16g	1.6g per day for Men 19-50 years
Omega 6	4.83% 0.82g	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	88% 114g	71% 92g	130g per day for Men 19-50 years
Sugars	NA	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	NA	136% 51.7g	38g per day for Men 19-50 years
Protein	46.6% 26g	94% 52.8g	56g per day for Men 19-50 years

Vitamins

	Cooked Taro Shoots	Frozen Broccoli Spears	Recommended Dietary Allowance
Vitamin A	12% 107μg	109% 983μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	113% 1.36mg	103% 1.24mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	146% 1.9mg	151% 1.97mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	181% 29mg	49.8% 7.97mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	54.3% 2.7mg	83.4% 4.17mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	308% 4mg	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	26.8% 107μg	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	750% 675mg	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	NA	155% 23.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	1457% 1748μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Taro Shoots	Frozen Broccoli Spears	Recommended Dietary Allowance
Calcium	50% 500mg	70.7% 707mg	1000mg per day for Men 19-50 years
Copper	373% 3.36mg	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	183% 14.6mg	155% 12.4mg	8mg per day for Men 19-50 years
Magnesium	68% 286mg	65.7% 276mg	420mg per day for Men 19-50 years
Manganese	202% 4.64mg	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	133% 929mg	145% 1017mg	700mg per day for Men 19-50 years
Potassium	361% 12286mg	127% 4310mg	3400mg per day for Men 19-50 years
Selenium	65% 35.7μg	59.6% 32.8μg	55μg per day for Men 19-50 years
Sodium	4.76% 71.4mg	19.5% 293mg	1500mg per day for Men 19-50 years
Zinc	175% 19.3mg	53.3% 5.86mg	11mg per day for Men 19-50 years
Water	92% 3404g	42% 1561g	3700g per day for Men 19-50 years

Cooked Taro Shoots VS Frozen Broccoli Spears Nutrients Per 500 Kcal

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

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

• 500 calories of Cooked Taro Shoots have 3.6 times more Vitamin B3 and 1.3 times more Vitamin B6 than Frozen Broccoli Spears.
• While 500 kcal of Frozen Broccoli Spears contain 9.2 times more Vitamin A, 1.5 times more Vitamin B5, 15.1 times more Vitamin B9 and 1.7 times more Vitamin C than Cooked Taro Shoots no Salt.
• Both Cooked Taro Shoots and Frozen Broccoli Spears provide similar amounts of Vitamin B1 and Vitamin B2 per 500 calories.
• Both Cooked Taro Shoots no Salt as well as Frozen Broccoli Spears have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

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

• 500 calories of Cooked Taro Shoots have 5.4 times more Copper, 2.9 times more Potassium, 3.3 times more Zinc and 2.2 times more Water than Frozen Broccoli Spears.
• While 500 kcal of Frozen Broccoli Spears contain 1.4 times more Calcium and 4.1 times more Sodium than Cooked Taro Shoots no Salt.
• Both Cooked Taro Shoots and Frozen Broccoli Spears contain similar levels of Iron, Magnesium, Manganese, Phosphorus and Selenium per 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Cooked Taro Shoots have 1.2 times more Carbohydrate than Frozen Broccoli Spears.
• While 500 kcal of Frozen Broccoli Spears contain 6 times more Omega 3 and 2 times more Protein than Cooked Taro Shoots no Salt.
• Both Cooked Taro Shoots and Frozen Broccoli Spears offer comparable quantities of Energy per 500 calories.
• Both Cooked Taro Shoots no Salt as well as Frozen Broccoli Spears provide inadequate amounts of Omega 6 in 500 calories.