Comparing Nutrients in 7 ounces Frozen Broccoli Spears VS Tahitian Taro

Macros Ratio

	Protein	Fat	Carbs
Frozen Broccoli Spears	33%	8%	59%
Tahitian Taro	23%	18%	59%

Macro Nutrients

	Frozen Broccoli Spears	Tahitian Taro	Recommended Dietary Allowance
Energy	2% 57.5kcal	3% 87.3kcal	2900kcal per day for Men 19-50 years
Fat	0.7% 0.67g	2% 1.92g	97g per day for Men 19-50 years
Saturated Fat	0.32% 0.1g	1.22% 0.39g	32g per day for Men 19-50 years
Omega 3	15.5% 0.25g	15% 0.24g	1.6g per day for Men 19-50 years
Omega 6	0.43% 0.073g	3.26% 0.55g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	8.17% 10.6g	10.5% 13.7g	130g per day for Men 19-50 years
Sugars	4.02% 2.9g	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	NA	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	NA	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	11% 6.07g	9.9% 5.54g	56g per day for Men 19-50 years

Vitamins

	Frozen Broccoli Spears	Tahitian Taro	Recommended Dietary Allowance
Vitamin A	12.6% 113μg	22.5% 202μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12% 0.14mg	10.3% 0.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.4% 0.23mg	37.2% 0.48mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.73% 0.92mg	12.3% 1.97mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.6% 0.48mg	4.92% 0.25mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	26.7% 0.35mg	17.7% 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	46.6% 187μg	4.47% 18μg	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	151% 136mg	212% 191mg	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	18% 2.68mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	168% 201μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Broccoli Spears	Tahitian Taro	Recommended Dietary Allowance
Calcium	8.14% 81.4mg	25.6% 256mg	1000mg per day for Men 19-50 years
Copper	7.94% 0.071mg	15.7% 0.14mg	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	18% 1.43mg	32.2% 2.58mg	8mg per day for Men 19-50 years
Magnesium	7.56% 31.8mg	22.2% 93mg	420mg per day for Men 19-50 years
Manganese	22% 0.51mg	13.5% 0.31mg	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	16.7% 117mg	12.8% 89.3mg	700mg per day for Men 19-50 years
Potassium	14.6% 496mg	35.4% 1203mg	3400mg per day for Men 19-50 years
Selenium	6.86% 3.77μg	2.53% 1.4μg	55μg per day for Men 19-50 years
Sodium	2.25% 33.7mg	6.6% 99mg	1500mg per day for Men 19-50 years
Zinc	6.13% 0.67mg	1.62% 0.18mg	11mg per day for Men 19-50 years
Water	4.86% 180g	4.7% 175g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Broccoli Spears VS Tahitian Taro per 7 oz

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

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

• 7 ounces of Frozen Broccoli Spears have 2 times more Vitamin B5, 1.5 times more Vitamin B6 and 10.4 times more Vitamin B9 than Tahitian Taro.
• While 7 oz of Raw Tahitian Taro contain 1.8 times more Vitamin A, 2.1 times more Vitamin B2, 2.2 times more Vitamin B3 and 1.4 times more Vitamin C than Frozen Broccoli Spears.
• Both Frozen Broccoli Spears and Tahitian Taro provide similar amounts of Vitamin B1 per seven ounces.
• Both Frozen Broccoli Spears as well as Raw Tahitian Taro have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

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

• 7 ounces of Frozen Broccoli Spears have 1.6 times more Manganese, 1.3 times more Phosphorus, 2.7 times more Selenium and 3.8 times more Zinc than Tahitian Taro.
• While 7 oz of Raw Tahitian Taro contain 3.1 times more Calcium, 2 times more Copper, 1.8 times more Iron, 2.9 times more Magnesium, 2.4 times more Potassium and 2.9 times more Sodium than Frozen Broccoli Spears.
• Both Frozen Broccoli Spears and Tahitian Taro contain similar levels of Water per seven ounces.
• 7 ounces of Tahitian Taro lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Raw Tahitian Taro contain 1.3 times more Carbohydrate than Frozen Broccoli Spears.
• Both Frozen Broccoli Spears and Tahitian Taro offer comparable quantities of Omega 3 and Protein per seven ounces.
• Both Frozen Broccoli Spears as well as Raw Tahitian Taro provide inadequate amounts of Energy and Omega 6 in seven ounces.

Frequently Asked Questions about Frozen Broccoli Spears VS Tahitian Taro

What are the health benefits of Frozen Broccoli Spears compared to Tahitian Taro?

Frozen broccoli spears are a great source of vitamins, minerals, and antioxidants such as vitamin C, vitamin K, and folate. They are low in calories and high in fiber, making them a nutritious choice for overall health and digestion. On the other hand, Tahitian taro is a starchy root vegetable that is a good source of energy and contains some vitamins and minerals, but it is higher in calories and carbohydrates compared to broccoli. Overall, both foods can be part of a healthy diet, but broccoli spears offer more nutrients and fewer calories compared to Tahitian taro.

Can I lose weight easier by eating more Frozen Broccoli Spears or Tahitian Taro?

Both frozen broccoli spears and Tahitian taro can be part of a healthy weight loss diet. However, broccoli spears are lower in calories and higher in fiber, making them a better choice for weight loss. Taro, on the other hand, is higher in calories and carbohydrates. Therefore, incorporating more frozen broccoli spears into your diet may help you lose weight easier compared to Tahitian taro.

Should I eat more Frozen Broccoli Spears or more Tahitian Taro to gain more muscles while training consistently?

To gain more muscles while training consistently, it is important to consume a variety of plant-based protein sources. Both frozen broccoli spears and Tahitian taro are nutritious options, but for muscle gain, focus on protein-rich foods such as legumes, tofu, tempeh, seitan, quinoa, and nuts and seeds. Incorporating these foods into your diet along with a balanced intake of carbohydrates and fats will support muscle growth and recovery.

What is the environmental impact of producing Frozen Broccoli Spears compared to Tahitian Taro?

Producing Frozen Broccoli Spears generally has a lower environmental impact compared to Tahitian Taro. Broccoli requires less water, land, and energy to grow, and produces fewer greenhouse gas emissions. Additionally, broccoli is typically grown closer to consumer markets, reducing transportation emissions. However, it's important to consider factors like packaging and processing methods when assessing the overall environmental impact of a food product.