Comparing Nutrients in 5 ounces Broccoli VS Cooked Tahitian Taro

Macros Ratio

	Protein	Fat	Carbs
Broccoli	27%	8%	65%
Cooked Tahitian Taro	33%	12%	55%

Macro Nutrients

	Broccoli	Cooked Tahitian Taro	Recommended Dietary Allowance
Energy	1.66% 48kcal	2.15% 62.4kcal	2900kcal per day for Men 19-50 years
Fat	0.54% 0.52g	0.99% 0.96g	97g per day for Men 19-50 years
Saturated Fat	0.5% 0.16g	0.62% 0.2g	32g per day for Men 19-50 years
Omega 3	5.6% 0.089g	7.53% 0.12g	1.6g per day for Men 19-50 years
Omega 6	0.41% 0.069g	1.63% 0.28g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	7.24% 9.4g	7.47% 9.7g	130g per day for Men 19-50 years
Sugars	3.32% 2.4g	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	1.33% 0.96g	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	% 0.69g	NA	g per day for Men 19-50 years
Sucrose	% 0.14g	NA	g per day for Men 19-50 years
Fiber	9.7% 3.7g	NA	38g per day for Men 19-50 years
Protein	7.14% 4g	10.5% 5.9g	56g per day for Men 19-50 years

Vitamins

	Broccoli	Cooked Tahitian Taro	Recommended Dietary Allowance
Vitamin A	4.9% 44μg	14% 125μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.4% 0.1mg	5.2% 0.062mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.8% 0.17mg	21.6% 0.28mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.66% 0.91mg	4.25% 0.68mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	16.2% 0.81mg	3.57% 0.18mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	19% 0.25mg	12.8% 0.17mg	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	22.3% 89.3μg	2.5% 9.92μg	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	140% 126mg	60% 54mg	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	7.37% 1.1mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	120% 144μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli	Cooked Tahitian Taro	Recommended Dietary Allowance
Calcium	6.66% 66.6mg	21% 211mg	1000mg per day for Men 19-50 years
Copper	7.7% 0.069mg	12% 0.11mg	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	13% 1.03mg	27.6% 2.2mg	8mg per day for Men 19-50 years
Magnesium	7.1% 29.8mg	17.2% 72.3mg	420mg per day for Men 19-50 years
Manganese	13% 0.3mg	10.4% 0.24mg	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	13.4% 94mg	13.6% 95mg	700mg per day for Men 19-50 years
Potassium	13% 448mg	26% 883mg	3400mg per day for Men 19-50 years
Selenium	6.44% 3.54μg	2.06% 1.13μg	55μg per day for Men 19-50 years
Sodium	3.1% 46.8mg	5.1% 76.5mg	1500mg per day for Men 19-50 years
Zinc	5.3% 0.58mg	1.3% 0.14mg	11mg per day for Men 19-50 years
Water	3.42% 127g	3.3% 123g	3700g per day for Men 19-50 years

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

• Raw Broccoli has 1.6 times more Vitamin B1, 1.3 times more Vitamin B3, 4.5 times more Vitamin B5, 1.5 times more Vitamin B6, 9 times more Vitamin B9 and 2.3 times more Vitamin C than Cooked Tahitian Taro no Salt.
• While Cooked Tahitian Taro no Salt contains 2.8 times more Vitamin A and 1.7 times more Vitamin B2 than Raw Broccoli.
• Both Raw Broccoli as well as Cooked Tahitian Taro no Salt have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Broccoli vs Cooked Tahitian Taro:

• Raw Broccoli has 1.3 times more Manganese, 3.1 times more Selenium and 4.1 times more Zinc than Cooked Tahitian Taro no Salt.
• While Cooked Tahitian Taro no Salt contains 3.2 times more Calcium, 1.6 times more Copper, 2.1 times more Iron, 2.4 times more Magnesium, 2 times more Potassium and 1.6 times more Sodium than Raw Broccoli.
• Both Raw Broccoli and Cooked Tahitian Taro no Salt have similar amounts of Phosphorus and Water per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Cooked Tahitian Taro no Salt contains 1.3 times more Energy, 1.3 times more Omega 3, 4 times more Omega 6 and 1.5 times more Protein than Raw Broccoli.
• Both Raw Broccoli and Cooked Tahitian Taro no Salt have similar amounts of Carbohydrate per 5 oz.
• Both Raw Broccoli as well as Cooked Tahitian Taro no Salt have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 5 oz.