Comparing Nutrients in 7 ounces Cooked Broccoli Raab VS Steamed Taro Leaves

Macros Ratio

	Protein	Fat	Carbs
Cooked Broccoli Raab	47%	14%	39%
Steamed Taro Leaves	35%	12%	53%

Macro Nutrients

	Cooked Broccoli Raab	Steamed Taro Leaves	Recommended Dietary Allowance
Energy	1.7% 49.6kcal	1.64% 47.6kcal	2900kcal per day for Men 19-50 years
Fat	1.06% 1.03g	0.84% 0.81g	97g per day for Men 19-50 years
Saturated Fat	0.55% 0.18g	0.51% 0.16g	32g per day for Men 19-50 years
Omega 3	25% 0.4g	6.33% 0.1g	1.6g per day for Men 19-50 years
Omega 6	0.36% 0.062g	1.37% 0.23g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	4.76% 6.2g	6.14% 7.98g	130g per day for Men 19-50 years
Sugars	1.7% 1.23g	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	0.66% 0.48g	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	% 0.46g	NA	g per day for Men 19-50 years
Sucrose	% 0.3g	NA	g per day for Men 19-50 years
Fiber	14.6% 5.56g	10.4% 3.97g	38g per day for Men 19-50 years
Protein	13.6% 7.6g	9.64% 5.4g	56g per day for Men 19-50 years

Vitamins

	Cooked Broccoli Raab	Steamed Taro Leaves	Recommended Dietary Allowance
Vitamin A	50% 450μg	46.7% 421μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	28% 0.34mg	23% 0.28mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	21.4% 0.28mg	58% 0.75mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25% 4mg	15.7% 2.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17.8% 0.89mg	1.75% 0.087mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	33.6% 0.44mg	11% 0.14mg	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	35.2% 141μg	24% 95μg	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	81.6% 73.4mg	78.3% 70.4mg	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	33.5% 5.02mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	423% 508μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Broccoli Raab	Steamed Taro Leaves	Recommended Dietary Allowance
Calcium	23.4% 234mg	17% 171mg	1000mg per day for Men 19-50 years
Copper	16.5% 0.15mg	31% 0.28mg	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	31.5% 2.52mg	29.3% 2.34mg	8mg per day for Men 19-50 years
Magnesium	12.8% 53.6mg	9.45% 39.7mg	420mg per day for Men 19-50 years
Manganese	32.8% 0.75mg	32% 0.74mg	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	23.2% 163mg	7.65% 53.6mg	700mg per day for Men 19-50 years
Potassium	20% 681mg	27% 913mg	3400mg per day for Men 19-50 years
Selenium	4.7% 2.58μg	3.25% 1.8μg	55μg per day for Men 19-50 years
Sodium	7.4% 111mg	0.26% 3.97mg	1500mg per day for Men 19-50 years
Zinc	9.74% 1.07mg	3.8% 0.42mg	11mg per day for Men 19-50 years
Water	4.9% 181g	4.94% 183g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Broccoli Raab VS Steamed Taro Leaves per 7 oz

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

Lets compare vitamin content per 7 ounces of Cooked Broccoli Raab vs Steamed Taro Leaves:

• 7 ounces of Cooked Broccoli Raab have 1.2 times more Vitamin B1, 1.6 times more Vitamin B3, 10.2 times more Vitamin B5, 3.1 times more Vitamin B6 and 1.5 times more Vitamin B9 than Steamed Taro Leaves.
• While 7 oz of Steamed Taro Leaves contain 2.7 times more Vitamin B2 than Cooked Broccoli Raab.
• Both Cooked Broccoli Raab and Steamed Taro Leaves provide similar amounts of Vitamin A and Vitamin C per seven ounces.
• 7 ounces of Steamed Taro Leaves have insufficient amounts of Vitamin B5
• Both Cooked Broccoli Raab as well as Steamed Taro Leaves have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Cooked Broccoli Raab vs Steamed Taro Leaves:

• 7 ounces of Cooked Broccoli Raab have 1.4 times more Calcium, 1.4 times more Magnesium, 3 times more Phosphorus, 1.4 times more Selenium, 28 times more Sodium and 2.6 times more Zinc than Steamed Taro Leaves.
• While 7 oz of Steamed Taro Leaves contain 1.9 times more Copper and 1.3 times more Potassium than Cooked Broccoli Raab.
• Both Cooked Broccoli Raab and Steamed Taro Leaves contain similar levels of Iron, Manganese and Water per seven ounces.
• 7 ounces of Steamed Taro Leaves lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Cooked Broccoli Raab have 3.9 times more Omega 3, 1.4 times more Fiber and 1.4 times more Protein than Steamed Taro Leaves.
• While 7 oz of Steamed Taro Leaves contain 1.3 times more Carbohydrate than Cooked Broccoli Raab.
• Both Cooked Broccoli Raab as well as Steamed Taro Leaves provide inadequate amounts of Energy and Omega 6 in seven ounces.