Comparing Nutrients in 7 ounces Frozen Chopped Broccoli VS Cooked Tahitian Taro

Macros Ratio

	Protein	Fat	Carbs
Frozen Chopped Broccoli	34%	8%	58%
Cooked Tahitian Taro	33%	12%	55%

Macro Nutrients

	Frozen Chopped Broccoli	Cooked Tahitian Taro	Recommended Dietary Allowance
Energy	1.78% 51.6kcal	3% 87.3kcal	2900kcal per day for Men 19-50 years
Fat	0.59% 0.58g	1.4% 1.35g	97g per day for Men 19-50 years
Saturated Fat	0.27% 0.087g	0.86% 0.28g	32g per day for Men 19-50 years
Omega 3	13% 0.21g	10.5% 0.17g	1.6g per day for Men 19-50 years
Omega 6	0.36% 0.062g	2.3% 0.39g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	7.3% 9.5g	10.5% 13.6g	130g per day for Men 19-50 years
Sugars	3.7% 2.68g	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	2.27% 1.65g	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	% 1.5g	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	15.7% 5.95g	NA	38g per day for Men 19-50 years
Protein	9.96% 5.58g	14.7% 8.26g	56g per day for Men 19-50 years

Vitamins

	Frozen Chopped Broccoli	Cooked Tahitian Taro	Recommended Dietary Allowance
Vitamin A	11.5% 103μg	19.4% 175μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.76% 0.11mg	7.28% 0.087mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14.7% 0.19mg	30.2% 0.39mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.83% 0.93mg	5.95% 0.95mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11% 0.55mg	5% 0.25mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	20% 0.26mg	18% 0.23mg	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	33.2% 133μg	3.47% 14μg	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	124% 112mg	83.8% 75.4mg	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	16% 2.42mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	134% 161μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Chopped Broccoli	Cooked Tahitian Taro	Recommended Dietary Allowance
Calcium	11% 111mg	29.6% 296mg	1000mg per day for Men 19-50 years
Copper	8.38% 0.075mg	16.8% 0.15mg	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	20% 1.6mg	38.7% 3.1mg	8mg per day for Men 19-50 years
Magnesium	8.5% 35.7mg	24% 101mg	420mg per day for Men 19-50 years
Manganese	25.4% 0.58mg	14.5% 0.33mg	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	14% 99mg	19% 133mg	700mg per day for Men 19-50 years
Potassium	12.4% 421mg	36.4% 1236mg	3400mg per day for Men 19-50 years
Selenium	10% 5.56μg	2.9% 1.6μg	55μg per day for Men 19-50 years
Sodium	3.18% 47.6mg	7.14% 107mg	1500mg per day for Men 19-50 years
Zinc	8.66% 0.95mg	1.8% 0.2mg	11mg per day for Men 19-50 years
Water	4.9% 181g	4.64% 172g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Chopped Broccoli VS Cooked Tahitian Taro per 7 oz

Compare the macro and micronutrient content in 7 oz of Frozen Chopped Broccoli versus 7 oz of Cooked Tahitian Taro to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Frozen Chopped Broccoli vs Cooked Tahitian Taro:

• 7 ounces of Frozen Chopped Broccoli have 1.2 times more Vitamin B1, 2.2 times more Vitamin B5, 9.6 times more Vitamin B9 and 1.5 times more Vitamin C than Cooked Tahitian Taro.
• While 7 oz of Cooked Tahitian Taro no Salt contain 1.7 times more Vitamin A and 2.1 times more Vitamin B2 than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli and Cooked Tahitian Taro provide similar amounts of Vitamin B3 and Vitamin B6 per seven ounces.
• 7 ounces of Cooked Tahitian Taro have insufficient amounts of Vitamin B9
• Both Frozen Chopped Broccoli, Unprepared as well as Cooked Tahitian Taro no Salt have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Frozen Chopped Broccoli vs Cooked Tahitian Taro:

• 7 ounces of Frozen Chopped Broccoli have 1.8 times more Manganese, 3.5 times more Selenium and 4.8 times more Zinc than Cooked Tahitian Taro.
• While 7 oz of Cooked Tahitian Taro no Salt contain 2.7 times more Calcium, 2 times more Copper, 1.9 times more Iron, 2.8 times more Magnesium, 1.3 times more Phosphorus, 2.9 times more Potassium and 2.3 times more Sodium than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli and Cooked Tahitian Taro contain similar levels of Water per seven ounces.
• 7 ounces of Cooked Tahitian Taro lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Frozen Chopped Broccoli have 1.2 times more Omega 3 than Cooked Tahitian Taro.
• While 7 oz of Cooked Tahitian Taro no Salt contain 1.4 times more Carbohydrate and 1.5 times more Protein than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli, Unprepared as well as Cooked Tahitian Taro no Salt provide inadequate amounts of Energy and Omega 6 in seven ounces.