Comparing Nutrients in 5 ounces Cauliflower VS Steamed Taro Leaves

Macros Ratio

	Protein	Fat	Carbs
Cauliflower	26%	8%	66%
Steamed Taro Leaves	35%	12%	53%

Macro Nutrients

	Cauliflower	Steamed Taro Leaves	Recommended Dietary Allowance
Energy	1.22% 35.4kcal	1.17% 34kcal	2900kcal per day for Men 19-50 years
Fat	0.41% 0.4g	0.6% 0.58g	97g per day for Men 19-50 years
Saturated Fat	0.58% 0.18g	0.37% 0.12g	32g per day for Men 19-50 years
Omega 3	1.33% 0.021g	4.5% 0.072g	1.6g per day for Men 19-50 years
Omega 6	0.13% 0.023g	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	5.4% 7.04g	4.4% 5.7g	130g per day for Men 19-50 years
Sugars	3.73% 2.7g	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	1.9% 1.37g	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	% 1.33g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	7.46% 2.83g	7.46% 2.83g	38g per day for Men 19-50 years
Protein	4.86% 2.72g	6.9% 3.86g	56g per day for Men 19-50 years

Vitamins

	Cauliflower	Steamed Taro Leaves	Recommended Dietary Allowance
Vitamin A	0% 0μg	33.4% 301μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.9% 0.071mg	16.4% 0.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.54% 0.085mg	41.4% 0.54mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.5% 0.72mg	11.2% 1.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	19% 0.95mg	1.25% 0.062mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	20% 0.26mg	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	20% 80.8μg	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	76% 68.3mg	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	0.76% 0.11mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	18.3% 22μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cauliflower	Steamed Taro Leaves	Recommended Dietary Allowance
Calcium	3.1% 31mg	12% 122mg	1000mg per day for Men 19-50 years
Copper	6.14% 0.055mg	22% 0.2mg	0.9mg per day for Men 19-50 years
Fluoride	0.035% 1.4μg	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	7.44% 0.6mg	21% 1.67mg	8mg per day for Men 19-50 years
Magnesium	5.06% 21.3mg	6.75% 28.3mg	420mg per day for Men 19-50 years
Manganese	9.55% 0.22mg	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	8.9% 62.4mg	5.47% 38.3mg	700mg per day for Men 19-50 years
Potassium	12.5% 424mg	19% 652mg	3400mg per day for Men 19-50 years
Selenium	1.55% 0.85μg	2.3% 1.28μg	55μg per day for Men 19-50 years
Sodium	2.83% 42.5mg	0.19% 2.83mg	1500mg per day for Men 19-50 years
Zinc	3.48% 0.38mg	2.7% 0.3mg	11mg per day for Men 19-50 years
Water	3.53% 131g	3.53% 131g	3700g per day for Men 19-50 years

Nutrient Comparison: Cauliflower VS Steamed Taro Leaves per 5 oz

Compare the macro and micronutrient content in 5 oz of Cauliflower 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 Cauliflower vs Steamed Taro Leaves:

• 5 ounces of Cauliflower have 15.2 times more Vitamin B5, 2.6 times more Vitamin B6 and 1.4 times more Vitamin C than Steamed Taro Leaves.
• While 5 oz of Steamed Taro Leaves contain more Vitamin A, 2.8 times more Vitamin B1, 6.3 times more Vitamin B2 and 2.5 times more Vitamin B3 than Raw Cauliflower.
• Both Cauliflower and Steamed Taro Leaves provide similar amounts of Vitamin B9 per five ounces.
• 5 ounces of Cauliflower have insufficient amounts of Vitamin A
• 5 ounces of Steamed Taro Leaves have insufficient amounts of Vitamin B5
• Both Raw Cauliflower as well as Steamed Taro Leaves have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Cauliflower vs Steamed Taro Leaves:

• 5 ounces of Cauliflower have 1.6 times more Phosphorus, 15 times more Sodium and 1.3 times more Zinc than Steamed Taro Leaves.
• While 5 oz of Steamed Taro Leaves contain 3.9 times more Calcium, 3.6 times more Copper, 2.8 times more Iron, 1.3 times more Magnesium, 2.4 times more Manganese and 1.5 times more Potassium than Raw Cauliflower.
• Both Cauliflower and Steamed Taro Leaves contain similar levels of Water per five ounces.
• 5 ounces of Steamed Taro Leaves lack sufficient amounts of Zinc
• Both Raw Cauliflower as well as Steamed Taro Leaves lack sufficient amounts of Selenium in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Cauliflower have 1.2 times more Carbohydrate than Steamed Taro Leaves.
• While 5 oz of Steamed Taro Leaves contain 3.4 times more Omega 3 and 1.4 times more Protein than Raw Cauliflower.
• Both Cauliflower and Steamed Taro Leaves offer comparable quantities of Fiber per five ounces.
• 5 ounces of Cauliflower provide inadequate amounts of Omega 3
• Both Raw Cauliflower as well as Steamed Taro Leaves provide inadequate amounts of Energy and Omega 6 in five ounces.