Comparing Nutrients in 7 ounces Cooked Broccoli Raab VS Taro Leaves

Macros Ratio

	Protein	Fat	Carbs
Cooked Broccoli Raab	47%	14%	39%
Taro Leaves	37%	12%	51%

Macro Nutrients

	Cooked Broccoli Raab	Taro Leaves	Recommended Dietary Allowance
Energy	1.7% 49.6kcal	2.87% 83.3kcal	2900kcal per day for Men 19-50 years
Fat	1.06% 1.03g	1.5% 1.47g	97g per day for Men 19-50 years
Saturated Fat	0.55% 0.18g	0.94% 0.3g	32g per day for Men 19-50 years
Omega 3	25% 0.4g	11.5% 0.18g	1.6g per day for Men 19-50 years
Omega 6	0.36% 0.062g	2.5% 0.42g	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	10.2% 13.3g	130g per day for Men 19-50 years
Sugars	1.7% 1.23g	8.24% 5.97g	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	19.3% 7.34g	38g per day for Men 19-50 years
Protein	13.6% 7.6g	17.6% 9.9g	56g per day for Men 19-50 years

Vitamins

	Cooked Broccoli Raab	Taro Leaves	Recommended Dietary Allowance
Vitamin A	50% 450μg	53% 478μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	28% 0.34mg	34.6% 0.41mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	21.4% 0.28mg	69.6% 0.9mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25% 4mg	18.8% 3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17.8% 0.89mg	3.33% 0.17mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	33.6% 0.44mg	22.3% 0.29mg	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	62.5% 250μg	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	115% 103mg	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	26.7% 4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	423% 508μg	180% 216μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Broccoli Raab	Taro Leaves	Recommended Dietary Allowance
Calcium	23.4% 234mg	21.2% 212mg	1000mg per day for Men 19-50 years
Copper	16.5% 0.15mg	59.5% 0.54mg	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	56% 4.47mg	8mg per day for Men 19-50 years
Magnesium	12.8% 53.6mg	21.3% 89.3mg	420mg per day for Men 19-50 years
Manganese	32.8% 0.75mg	61.6% 1.4mg	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	17% 119mg	700mg per day for Men 19-50 years
Potassium	20% 681mg	38% 1286mg	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	0.4% 5.95mg	1500mg per day for Men 19-50 years
Zinc	9.74% 1.07mg	7.4% 0.81mg	11mg per day for Men 19-50 years
Water	4.9% 181g	4.6% 170g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 7 oz of Cooked Broccoli Raab versus 7 oz of 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 Taro Leaves:

• 7 ounces of Cooked Broccoli Raab have 1.3 times more Vitamin B3, 5.3 times more Vitamin B5, 1.5 times more Vitamin B6, 1.3 times more Vitamin E and 2.4 times more Vitamin K than Taro Leaves.
• While 7 oz of Raw Taro Leaves contain 3.3 times more Vitamin B2, 1.8 times more Vitamin B9 and 1.4 times more Vitamin C than Cooked Broccoli Raab.
• Both Cooked Broccoli Raab and Taro Leaves provide similar amounts of Vitamin A and Vitamin B1 per seven ounces.
• 7 ounces of Taro Leaves have insufficient amounts of Vitamin B5
• Both Cooked Broccoli Raab as well as Raw Taro Leaves have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

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

• 7 ounces of Cooked Broccoli Raab have 1.4 times more Phosphorus, 1.4 times more Selenium, 18.7 times more Sodium and 1.3 times more Zinc than Taro Leaves.
• While 7 oz of Raw Taro Leaves contain 3.6 times more Copper, 1.8 times more Iron, 1.7 times more Magnesium, 1.9 times more Manganese and 1.9 times more Potassium than Cooked Broccoli Raab.
• Both Cooked Broccoli Raab and Taro Leaves contain similar levels of Calcium and Water per seven ounces.
• 7 ounces of Taro Leaves lack sufficient amounts of Selenium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Cooked Broccoli Raab have 2.2 times more Omega 3 than Taro Leaves.
• While 7 oz of Raw Taro Leaves contain 2.1 times more Carbohydrate, 4.9 times more Sugars, 1.3 times more Fiber and 1.3 times more Protein than Cooked Broccoli Raab.
• Both Cooked Broccoli Raab as well as Raw Taro Leaves provide inadequate amounts of Energy and Omega 6 in seven ounces.