Comparing Nutrients in 5 ounces Cooked Taro VS Broccoli Raab

Macros Ratio

	Protein	Fat	Carbs
Cooked Taro	1%	1%	98%
Broccoli Raab	45%	15%	40%

Macro Nutrients

	Cooked Taro	Broccoli Raab	Recommended Dietary Allowance
Energy	6.94% 201kcal	1.08% 31kcal	2900kcal per day for Men 19-50 years
Fat	0.16% 0.16g	0.72% 0.69g	97g per day for Men 19-50 years
Saturated Fat	0.1% 0.033g	0.37% 0.12g	32g per day for Men 19-50 years
Omega 3	1.24% 0.02g	16.7% 0.27g	1.6g per day for Men 19-50 years
Omega 6	0.27% 0.045g	0.24% 0.041g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	37.7% 49g	3.1% 4.04g	130g per day for Men 19-50 years
Sugars	0.96% 0.69g	0.74% 0.54g	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	0.33% 0.24g	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	% 0.14g	g per day for Men 19-50 years
Sucrose	NA	% 0.16g	g per day for Men 19-50 years
Fiber	19% 7.23g	10% 3.83g	38g per day for Men 19-50 years
Protein	1.3% 0.74g	8.02% 4.5g	56g per day for Men 19-50 years

Vitamins

	Cooked Taro	Broccoli Raab	Recommended Dietary Allowance
Vitamin A	0.63% 5.67μg	20.6% 186μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12.6% 0.15mg	19% 0.23mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.05% 0.04mg	14% 0.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.5% 0.72mg	11% 1.73mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.53% 0.48mg	9.13% 0.46mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	36% 0.47mg	18.6% 0.24mg	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	6.73% 27μg	29.4% 118μg	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	7.87% 7.1mg	32% 28.6mg	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	27.7% 4.15mg	15.3% 2.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.4% 1.7μg	265% 318μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Taro	Broccoli Raab	Recommended Dietary Allowance
Calcium	2.55% 25.5mg	15.3% 153mg	1000mg per day for Men 19-50 years
Copper	31.7% 0.28mg	6.6% 0.06mg	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	12.8% 1.02mg	38% 3.03mg	8mg per day for Men 19-50 years
Magnesium	10% 42.5mg	7.42% 31mg	420mg per day for Men 19-50 years
Manganese	27.7% 0.64mg	24.3% 0.56mg	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	15.4% 108mg	14.8% 103mg	700mg per day for Men 19-50 years
Potassium	20% 686mg	8.17% 278mg	3400mg per day for Men 19-50 years
Selenium	2.3% 1.28μg	2.58% 1.4μg	55μg per day for Men 19-50 years
Sodium	1.4% 21.3mg	3.1% 46.8mg	1500mg per day for Men 19-50 years
Zinc	3.48% 0.38mg	9.92% 1.1mg	11mg per day for Men 19-50 years
Water	2.44% 90g	3.55% 131g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Taro VS Broccoli Raab per 5 oz

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

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

• 5 ounces of Cooked Taro have 1.9 times more Vitamin B6 and 1.8 times more Vitamin E than Broccoli Raab.
• While 5 oz of Raw Broccoli Raab contain 32.8 times more Vitamin A, 1.5 times more Vitamin B1, 4.6 times more Vitamin B2, 2.4 times more Vitamin B3, 4.4 times more Vitamin B9, 4 times more Vitamin C and 186.7 times more Vitamin K than Cooked Taro no Salt.
• Both Cooked Taro and Broccoli Raab provide similar amounts of Vitamin B5 per five ounces.
• 5 ounces of Cooked Taro have insufficient amounts of Vitamin A and Vitamin K
• Both Cooked Taro no Salt as well as Raw Broccoli Raab have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

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

• 5 ounces of Cooked Taro have 4.8 times more Copper, 1.4 times more Magnesium and 2.5 times more Potassium than Broccoli Raab.
• While 5 oz of Raw Broccoli Raab contain 6 times more Calcium, 3 times more Iron, 2.2 times more Sodium, 2.9 times more Zinc and 1.5 times more Water than Cooked Taro no Salt.
• Both Cooked Taro and Broccoli Raab contain similar levels of Manganese and Phosphorus per five ounces.
• 5 ounces of Cooked Taro lack sufficient amounts of Calcium
• Both Cooked Taro no Salt as well as Raw Broccoli Raab lack sufficient amounts of Selenium in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Cooked Taro have 6.5 times more Energy, 12.1 times more Carbohydrate and 1.9 times more Fiber than Broccoli Raab.
• While 5 oz of Raw Broccoli Raab contain 13.5 times more Omega 3 and 6.1 times more Protein than Cooked Taro no Salt.
• 5 ounces of Cooked Taro provide inadequate amounts of Omega 3 and Protein
• 5 ounces of Broccoli Raab provide inadequate amounts of Energy
• Both Cooked Taro no Salt as well as Raw Broccoli Raab provide inadequate amounts of Omega 6 in five ounces.