Comparing Nutrients in 7 ounces Broccoli Raab VS Taro Leaves

Macros Ratio

	Protein	Fat	Carbs
Broccoli Raab	45%	15%	40%
Taro Leaves	37%	12%	51%

Macro Nutrients

	Broccoli Raab	Taro Leaves	Recommended Dietary Allowance
Energy	1.5% 43.7kcal	2.87% 83.3kcal	2900kcal per day for Men 19-50 years
Fat	1% 0.97g	1.5% 1.47g	97g per day for Men 19-50 years
Saturated Fat	0.51% 0.16g	0.94% 0.3g	32g per day for Men 19-50 years
Omega 3	23.4% 0.38g	11.5% 0.18g	1.6g per day for Men 19-50 years
Omega 6	0.34% 0.058g	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	4.35% 5.66g	10.2% 13.3g	130g per day for Men 19-50 years
Sugars	1.04% 0.75g	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	0.47% 0.34g	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	% 0.2g	NA	g per day for Men 19-50 years
Sucrose	% 0.22g	NA	g per day for Men 19-50 years
Fiber	14% 5.36g	19.3% 7.34g	38g per day for Men 19-50 years
Protein	11.2% 6.3g	17.6% 9.9g	56g per day for Men 19-50 years

Vitamins

	Broccoli Raab	Taro Leaves	Recommended Dietary Allowance
Vitamin A	29% 260μg	53% 478μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	26.8% 0.32mg	34.6% 0.41mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	19.7% 0.26mg	69.6% 0.9mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15% 2.42mg	18.8% 3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.8% 0.64mg	3.33% 0.17mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	26% 0.34mg	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	41% 165μg	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	44.5% 40mg	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	21.4% 3.2mg	26.7% 4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	370% 445μg	180% 216μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli Raab	Taro Leaves	Recommended Dietary Allowance
Calcium	21.4% 214mg	21.2% 212mg	1000mg per day for Men 19-50 years
Copper	9.26% 0.083mg	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	53% 4.25mg	56% 4.47mg	8mg per day for Men 19-50 years
Magnesium	10.4% 43.7mg	21.3% 89.3mg	420mg per day for Men 19-50 years
Manganese	34% 0.78mg	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	20.7% 145mg	17% 119mg	700mg per day for Men 19-50 years
Potassium	11.4% 389mg	38% 1286mg	3400mg per day for Men 19-50 years
Selenium	3.6% 2μg	3.25% 1.8μg	55μg per day for Men 19-50 years
Sodium	4.37% 65.5mg	0.4% 5.95mg	1500mg per day for Men 19-50 years
Zinc	14% 1.53mg	7.4% 0.81mg	11mg per day for Men 19-50 years
Water	4.96% 184g	4.6% 170g	3700g per day for Men 19-50 years

Nutrient Comparison: Broccoli Raab VS Taro Leaves per 7 oz

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

• 7 ounces of Broccoli Raab have 3.8 times more Vitamin B5 and 2.1 times more Vitamin K than Taro Leaves.
• While 7 oz of Raw Taro Leaves contain 1.8 times more Vitamin A, 1.3 times more Vitamin B1, 3.5 times more Vitamin B2, 1.5 times more Vitamin B9 and 2.6 times more Vitamin C than Raw Broccoli Raab.
• Both Broccoli Raab and Taro Leaves provide similar amounts of Vitamin B3, Vitamin B6 and Vitamin E per seven ounces.
• 7 ounces of Taro Leaves have insufficient amounts of Vitamin B5
• Both Raw 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 Broccoli Raab vs Taro Leaves:

• 7 ounces of Broccoli Raab have 1.2 times more Phosphorus, 11 times more Sodium and 1.9 times more Zinc than Taro Leaves.
• While 7 oz of Raw Taro Leaves contain 6.4 times more Copper, 2 times more Magnesium, 1.8 times more Manganese and 3.3 times more Potassium than Raw Broccoli Raab.
• Both Broccoli Raab and Taro Leaves contain similar levels of Calcium, Iron and Water per seven ounces.
• Both Raw Broccoli Raab as well as Raw Taro Leaves lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Broccoli Raab have 2 times more Omega 3 than Taro Leaves.
• While 7 oz of Raw Taro Leaves contain 2.4 times more Carbohydrate, 7.9 times more Sugars, 1.4 times more Fiber and 1.6 times more Protein than Raw Broccoli Raab.
• Both Raw Broccoli Raab as well as Raw Taro Leaves provide inadequate amounts of Energy and Omega 6 in seven ounces.

Frequently Asked Questions about Broccoli Raab VS Taro Leaves

What are the health benefits of Broccoli Raab compared to Taro Leaves?

Broccoli raab is a good source of vitamins A, C, and K, as well as iron, calcium, and fiber. Taro leaves, on the other hand, are rich in vitamins A and C, as well as calcium and iron. Both are nutritious choices, but broccoli raab may have a slight edge in terms of vitamin content.

Can I lose weight easier by eating more Broccoli Raab or Taro Leaves?

Both Broccoli Raab and Taro Leaves are nutrient-dense and low in calories, making them great choices for weight loss. However, Broccoli Raab is lower in calories and higher in fiber, which can help you feel full and satisfied, making it slightly more beneficial for weight loss compared to Taro Leaves. Incorporating both into your diet can help you achieve your weight loss goals.

Should I eat more Broccoli Raab or more Taro Leaves to gain more muscles while training consistently?

Both broccoli raab and taro leaves are nutritious choices for muscle gain, as they are rich in vitamins, minerals, and antioxidants. However, broccoli raab is higher in protein and iron, which are important nutrients for muscle growth and recovery. Therefore, incorporating more broccoli raab into your diet may be beneficial for muscle development while training consistently.

What is the environmental impact of producing Broccoli Raab compared to Taro Leaves?

Broccoli Raab generally has a lower environmental impact compared to Taro Leaves. Broccoli Raab requires less water, land, and resources to grow, making it a more sustainable choice. Taro Leaves, on the other hand, may require more water and land to cultivate. Choosing Broccoli Raab can help reduce the overall environmental footprint of your diet.