Comparing Nutrients in 7 ounces Cooked Taro VS Frozen Broccoli Spears

Macros Ratio

	Protein	Fat	Carbs
Cooked Taro	1%	1%	98%
Frozen Broccoli Spears	33%	8%	59%

Macro Nutrients

	Cooked Taro	Frozen Broccoli Spears	Recommended Dietary Allowance
Energy	9.7% 282kcal	2% 57.5kcal	2900kcal per day for Men 19-50 years
Fat	0.23% 0.22g	0.7% 0.67g	97g per day for Men 19-50 years
Saturated Fat	0.14% 0.046g	0.32% 0.1g	32g per day for Men 19-50 years
Omega 3	1.74% 0.028g	15.5% 0.25g	1.6g per day for Men 19-50 years
Omega 6	0.37% 0.064g	0.43% 0.073g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	53% 68.7g	8.17% 10.6g	130g per day for Men 19-50 years
Sugars	1.34% 0.97g	4.02% 2.9g	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	26.6% 10g	15.7% 5.95g	38g per day for Men 19-50 years
Protein	1.84% 1.03g	11% 6.07g	56g per day for Men 19-50 years

Vitamins

	Cooked Taro	Frozen Broccoli Spears	Recommended Dietary Allowance
Vitamin A	0.88% 7.94μg	12.6% 113μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	17.7% 0.21mg	12% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.27% 0.056mg	17.4% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.33% 1mg	5.73% 0.92mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13.3% 0.67mg	9.6% 0.48mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	50.5% 0.66mg	26.7% 0.35mg	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	9.43% 37.7μg	46.6% 187μg	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	11% 9.92mg	151% 136mg	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	38.8% 5.8mg	18% 2.68mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2% 2.4μg	168% 201μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Taro	Frozen Broccoli Spears	Recommended Dietary Allowance
Calcium	3.57% 35.7mg	8.14% 81.4mg	1000mg per day for Men 19-50 years
Copper	44.3% 0.4mg	7.94% 0.071mg	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	18% 1.43mg	8mg per day for Men 19-50 years
Magnesium	14% 59.5mg	7.56% 31.8mg	420mg per day for Men 19-50 years
Manganese	38.7% 0.89mg	22% 0.51mg	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	21.5% 151mg	16.7% 117mg	700mg per day for Men 19-50 years
Potassium	28.2% 960mg	14.6% 496mg	3400mg per day for Men 19-50 years
Selenium	3.25% 1.8μg	6.86% 3.77μg	55μg per day for Men 19-50 years
Sodium	2% 29.8mg	2.25% 33.7mg	1500mg per day for Men 19-50 years
Zinc	4.87% 0.54mg	6.13% 0.67mg	11mg per day for Men 19-50 years
Water	3.42% 127g	4.86% 180g	3700g per day for Men 19-50 years

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

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

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

• 7 ounces of Cooked Taro have 1.5 times more Vitamin B1, 1.4 times more Vitamin B5, 1.9 times more Vitamin B6 and 2.2 times more Vitamin E than Frozen Broccoli Spears.
• While 7 oz of Frozen Broccoli Spears contain 14.3 times more Vitamin A, 4.1 times more Vitamin B2, 4.9 times more Vitamin B9, 13.7 times more Vitamin C and 84.5 times more Vitamin K than Cooked Taro no Salt.
• Both Cooked Taro and Frozen Broccoli Spears provide similar amounts of Vitamin B3 per seven ounces.
• 7 ounces of Cooked Taro have insufficient amounts of Vitamin A and Vitamin K
• Both Cooked Taro no Salt as well as Frozen Broccoli Spears have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

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

• 7 ounces of Cooked Taro have 5.6 times more Copper, 1.9 times more Magnesium, 1.8 times more Manganese, 1.3 times more Phosphorus and 1.9 times more Potassium than Frozen Broccoli Spears.
• While 7 oz of Frozen Broccoli Spears contain 2.3 times more Calcium, 2.1 times more Selenium, 1.3 times more Zinc and 1.4 times more Water than Cooked Taro no Salt.
• Both Cooked Taro and Frozen Broccoli Spears contain similar levels of Iron per seven ounces.
• 7 ounces of Cooked Taro lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Cooked Taro have 4.9 times more Energy, 6.5 times more Carbohydrate and 1.7 times more Fiber than Frozen Broccoli Spears.
• While 7 oz of Frozen Broccoli Spears contain 8.9 times more Omega 3, 3 times more Sugars and 5.9 times more Protein than Cooked Taro no Salt.
• 7 ounces of Cooked Taro provide inadequate amounts of Omega 3 and Protein
• 7 ounces of Frozen Broccoli Spears provide inadequate amounts of Energy
• Both Cooked Taro no Salt as well as Frozen Broccoli Spears provide inadequate amounts of Omega 6 in seven ounces.