Comparing Nutrients in 5 ounces Frozen Chopped Broccoli VS Steamed Taro Leaves

Macros Ratio

	Protein	Fat	Carbs
Frozen Chopped Broccoli	34%	8%	58%
Steamed Taro Leaves	35%	12%	53%

Macro Nutrients

	Frozen Chopped Broccoli	Steamed Taro Leaves	Recommended Dietary Allowance
Energy	1.27% 37kcal	1.17% 34kcal	2900kcal per day for Men 19-50 years
Fat	0.42% 0.41g	0.6% 0.58g	97g per day for Men 19-50 years
Saturated Fat	0.19% 0.062g	0.37% 0.12g	32g per day for Men 19-50 years
Omega 3	9.3% 0.15g	4.5% 0.072g	1.6g per day for Men 19-50 years
Omega 6	0.26% 0.044g	0.98% 0.17g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	5.2% 6.78g	4.4% 5.7g	130g per day for Men 19-50 years
Sugars	2.64% 1.9g	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	1.62% 1.18g	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	% 1.06g	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	11% 4.25g	7.46% 2.83g	38g per day for Men 19-50 years
Protein	7.1% 4g	6.9% 3.86g	56g per day for Men 19-50 years

Vitamins

	Frozen Chopped Broccoli	Steamed Taro Leaves	Recommended Dietary Allowance
Vitamin A	8.2% 73.7μg	33.4% 301μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.26% 0.075mg	16.4% 0.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10.5% 0.14mg	41.4% 0.54mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.16% 0.67mg	11.2% 1.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.9% 0.4mg	1.25% 0.062mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14% 0.18mg	7.85% 0.1mg	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	23.7% 95μg	17% 68μg	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	89% 80mg	56% 50.3mg	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	11.5% 1.73mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	96% 115μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Chopped Broccoli	Steamed Taro Leaves	Recommended Dietary Allowance
Calcium	7.94% 79.4mg	12% 122mg	1000mg per day for Men 19-50 years
Copper	6% 0.054mg	22% 0.2mg	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	14.4% 1.15mg	21% 1.67mg	8mg per day for Men 19-50 years
Magnesium	6.07% 25.5mg	6.75% 28.3mg	420mg per day for Men 19-50 years
Manganese	18% 0.42mg	23% 0.53mg	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	10% 71mg	5.47% 38.3mg	700mg per day for Men 19-50 years
Potassium	8.84% 301mg	19% 652mg	3400mg per day for Men 19-50 years
Selenium	7.2% 3.97μg	2.3% 1.28μg	55μg per day for Men 19-50 years
Sodium	2.27% 34mg	0.19% 2.83mg	1500mg per day for Men 19-50 years
Zinc	6.2% 0.68mg	2.7% 0.3mg	11mg per day for Men 19-50 years
Water	3.5% 130g	3.53% 131g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Chopped Broccoli VS Steamed Taro Leaves per 5 oz

Compare the macro and micronutrient content in 5 oz of Frozen Chopped Broccoli versus 5 oz of Steamed Taro Leaves to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Frozen Chopped Broccoli vs Steamed Taro Leaves:

• 5 ounces of Frozen Chopped Broccoli have 6.3 times more Vitamin B5, 1.8 times more Vitamin B6, 1.4 times more Vitamin B9 and 1.6 times more Vitamin C than Steamed Taro Leaves.
• While 5 oz of Steamed Taro Leaves contain 4.1 times more Vitamin A, 2.6 times more Vitamin B1, 4 times more Vitamin B2 and 2.7 times more Vitamin B3 than Frozen Chopped Broccoli, Unprepared.
• 5 ounces of Steamed Taro Leaves have insufficient amounts of Vitamin B5
• Both Frozen Chopped Broccoli, Unprepared as well as Steamed Taro Leaves have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Frozen Chopped Broccoli vs Steamed Taro Leaves:

• 5 ounces of Frozen Chopped Broccoli have 1.9 times more Phosphorus, 3.1 times more Selenium and 2.3 times more Zinc than Steamed Taro Leaves.
• While 5 oz of Steamed Taro Leaves contain 1.5 times more Calcium, 3.7 times more Copper, 1.5 times more Iron, 1.3 times more Manganese and 2.2 times more Potassium than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli and Steamed Taro Leaves contain similar levels of Magnesium and Water per five ounces.
• 5 ounces of Steamed Taro Leaves lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Frozen Chopped Broccoli have 2.1 times more Omega 3 and 1.5 times more Fiber than Steamed Taro Leaves.
• Both Frozen Chopped Broccoli and Steamed Taro Leaves offer comparable quantities of Carbohydrate and Protein per five ounces.
• Both Frozen Chopped Broccoli, Unprepared as well as Steamed Taro Leaves provide inadequate amounts of Energy and Omega 6 in five ounces.