Comparing Nutrients in 7 ounces Taro Leaves VS Frozen Chopped Broccoli

Macros Ratio

	Protein	Fat	Carbs
Taro Leaves	37%	12%	51%
Frozen Chopped Broccoli	34%	8%	58%

Macro Nutrients

	Taro Leaves	Frozen Chopped Broccoli	Recommended Dietary Allowance
Energy	2.87% 83.3kcal	1.78% 51.6kcal	2900kcal per day for Men 19-50 years
Fat	1.5% 1.47g	0.59% 0.58g	97g per day for Men 19-50 years
Saturated Fat	0.94% 0.3g	0.27% 0.087g	32g per day for Men 19-50 years
Omega 3	11.5% 0.18g	13% 0.21g	1.6g per day for Men 19-50 years
Omega 6	2.5% 0.42g	0.36% 0.062g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	10.2% 13.3g	7.3% 9.5g	130g per day for Men 19-50 years
Sugars	8.24% 5.97g	3.7% 2.68g	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	2.27% 1.65g	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	% 1.5g	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	19.3% 7.34g	15.7% 5.95g	38g per day for Men 19-50 years
Protein	17.6% 9.9g	9.96% 5.58g	56g per day for Men 19-50 years

Vitamins

	Taro Leaves	Frozen Chopped Broccoli	Recommended Dietary Allowance
Vitamin A	53% 478μg	11.5% 103μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	34.6% 0.41mg	8.76% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	69.6% 0.9mg	14.7% 0.19mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18.8% 3mg	5.83% 0.93mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.33% 0.17mg	11% 0.55mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	22.3% 0.29mg	20% 0.26mg	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	62.5% 250μg	33.2% 133μg	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	115% 103mg	124% 112mg	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	26.7% 4mg	16% 2.42mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	180% 216μg	134% 161μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Taro Leaves	Frozen Chopped Broccoli	Recommended Dietary Allowance
Calcium	21.2% 212mg	11% 111mg	1000mg per day for Men 19-50 years
Copper	59.5% 0.54mg	8.38% 0.075mg	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	56% 4.47mg	20% 1.6mg	8mg per day for Men 19-50 years
Magnesium	21.3% 89.3mg	8.5% 35.7mg	420mg per day for Men 19-50 years
Manganese	61.6% 1.4mg	25.4% 0.58mg	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	17% 119mg	14% 99mg	700mg per day for Men 19-50 years
Potassium	38% 1286mg	12.4% 421mg	3400mg per day for Men 19-50 years
Selenium	3.25% 1.8μg	10% 5.56μg	55μg per day for Men 19-50 years
Sodium	0.4% 5.95mg	3.18% 47.6mg	1500mg per day for Men 19-50 years
Zinc	7.4% 0.81mg	8.66% 0.95mg	11mg per day for Men 19-50 years
Water	4.6% 170g	4.9% 181g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Taro Leaves vs Frozen Chopped Broccoli:

• Raw Taro Leaves have 4.6 times more Vitamin A, 3.9 times more Vitamin B1, 4.8 times more Vitamin B2, 3.2 times more Vitamin B3, 1.9 times more Vitamin B9, 1.7 times more Vitamin E and 1.3 times more Vitamin K than Frozen Chopped Broccoli, Unprepared.
• While Frozen Chopped Broccoli, Unprepared contains 3.3 times more Vitamin B5 than Raw Taro Leaves.
• Both Raw Taro Leaves and Frozen Chopped Broccoli, Unprepared have similar amounts of Vitamin B6 and Vitamin C per 7 oz.
• Both Raw Taro Leaves as well as Frozen Chopped Broccoli, Unprepared have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Taro Leaves vs Frozen Chopped Broccoli:

• Raw Taro Leaves have 1.9 times more Calcium, 7.1 times more Copper, 2.8 times more Iron, 2.5 times more Magnesium, 2.4 times more Manganese and 3.1 times more Potassium than Frozen Chopped Broccoli, Unprepared.
• While Frozen Chopped Broccoli, Unprepared contains 3.1 times more Selenium and 8 times more Sodium than Raw Taro Leaves.
• Both Raw Taro Leaves and Frozen Chopped Broccoli, Unprepared have similar amounts of Phosphorus, Zinc and Water per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Raw Taro Leaves have 1.6 times more Energy, 6.9 times more Omega 6, 1.4 times more Carbohydrate, 2.2 times more Sugars, 1.2 times more Fiber and 1.8 times more Protein than Frozen Chopped Broccoli, Unprepared.
• Both Raw Taro Leaves and Frozen Chopped Broccoli, Unprepared have similar amounts of Omega 3 per 7 oz.
• Both Raw Taro Leaves as well as Frozen Chopped Broccoli, Unprepared have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 7 oz.