Comparing Nutrients in 5 ounces Frozen Chopped Broccoli VS Tahitian Taro

Macros Ratio

	Protein	Fat	Carbs
Frozen Chopped Broccoli	34%	8%	58%
Tahitian Taro	23%	18%	59%

Macro Nutrients

	Frozen Chopped Broccoli	Tahitian Taro	Recommended Dietary Allowance
Energy	1.27% 37kcal	2.15% 62.4kcal	2900kcal per day for Men 19-50 years
Fat	0.42% 0.41g	1.4% 1.37g	97g per day for Men 19-50 years
Saturated Fat	0.19% 0.062g	0.87% 0.28g	32g per day for Men 19-50 years
Omega 3	9.3% 0.15g	10.7% 0.17g	1.6g per day for Men 19-50 years
Omega 6	0.26% 0.044g	2.33% 0.4g	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	7.53% 9.8g	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	NA	38g per day for Men 19-50 years
Protein	7.1% 4g	7.06% 3.95g	56g per day for Men 19-50 years

Vitamins

	Frozen Chopped Broccoli	Tahitian Taro	Recommended Dietary Allowance
Vitamin A	8.2% 73.7μg	16% 145μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.26% 0.075mg	7.32% 0.088mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10.5% 0.14mg	26.6% 0.35mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.16% 0.67mg	8.8% 1.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.9% 0.4mg	3.5% 0.18mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14% 0.18mg	12.6% 0.16mg	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	3.2% 12.8μg	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	151% 136mg	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	Tahitian Taro	Recommended Dietary Allowance
Calcium	7.94% 79.4mg	18.3% 183mg	1000mg per day for Men 19-50 years
Copper	6% 0.054mg	11% 0.1mg	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	23% 1.84mg	8mg per day for Men 19-50 years
Magnesium	6.07% 25.5mg	16% 66.6mg	420mg per day for Men 19-50 years
Manganese	18% 0.42mg	9.68% 0.22mg	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	9.1% 63.8mg	700mg per day for Men 19-50 years
Potassium	8.84% 301mg	25.3% 859mg	3400mg per day for Men 19-50 years
Selenium	7.2% 3.97μg	1.8% 0.99μg	55μg per day for Men 19-50 years
Sodium	2.27% 34mg	4.72% 71mg	1500mg per day for Men 19-50 years
Zinc	6.2% 0.68mg	1.16% 0.13mg	11mg per day for Men 19-50 years
Water	3.5% 130g	3.37% 125g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Chopped Broccoli VS Tahitian Taro per 5 oz

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

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

• 5 ounces of Frozen Chopped Broccoli have 2.3 times more Vitamin B5 and 7.4 times more Vitamin B9 than Tahitian Taro.
• While 5 oz of Raw Tahitian Taro contain 2 times more Vitamin A, 2.5 times more Vitamin B2, 2.1 times more Vitamin B3 and 1.7 times more Vitamin C than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli and Tahitian Taro provide similar amounts of Vitamin B1 and Vitamin B6 per five ounces.
• Both Frozen Chopped Broccoli, Unprepared as well as Raw Tahitian Taro have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

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

• 5 ounces of Frozen Chopped Broccoli have 1.9 times more Manganese, 4 times more Selenium and 5.3 times more Zinc than Tahitian Taro.
• While 5 oz of Raw Tahitian Taro contain 2.3 times more Calcium, 1.9 times more Copper, 1.6 times more Iron, 2.6 times more Magnesium, 2.9 times more Potassium and 2.1 times more Sodium than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli and Tahitian Taro contain similar levels of Phosphorus and Water per five ounces.
• 5 ounces of Tahitian Taro lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 5 ounces:

• 5 oz of Raw Tahitian Taro contain 1.4 times more Carbohydrate than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli and Tahitian Taro offer comparable quantities of Omega 3 and Protein per five ounces.
• Both Frozen Chopped Broccoli, Unprepared as well as Raw Tahitian Taro provide inadequate amounts of Energy and Omega 6 in five ounces.