Comparing Nutrients in 7 ounces Taro Leaves VS Frozen Broccoli Spears

Macros Ratio

	Protein	Fat	Carbs
Taro Leaves	37%	12%	51%
Frozen Broccoli Spears	33%	8%	59%

Macro Nutrients

	Taro Leaves	Frozen Broccoli Spears	Recommended Dietary Allowance
Energy	2.87% 83.3kcal	2% 57.5kcal	2900kcal per day for Men 19-50 years
Fat	1.5% 1.47g	0.7% 0.67g	97g per day for Men 19-50 years
Saturated Fat	0.94% 0.3g	0.32% 0.1g	32g per day for Men 19-50 years
Omega 3	11.5% 0.18g	15.5% 0.25g	1.6g per day for Men 19-50 years
Omega 6	2.5% 0.42g	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	10.2% 13.3g	8.17% 10.6g	130g per day for Men 19-50 years
Sugars	8.24% 5.97g	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	19.3% 7.34g	15.7% 5.95g	38g per day for Men 19-50 years
Protein	17.6% 9.9g	11% 6.07g	56g per day for Men 19-50 years

Vitamins

	Taro Leaves	Frozen Broccoli Spears	Recommended Dietary Allowance
Vitamin A	53% 478μg	12.6% 113μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	34.6% 0.41mg	12% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	69.6% 0.9mg	17.4% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18.8% 3mg	5.73% 0.92mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.33% 0.17mg	9.6% 0.48mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	22.3% 0.29mg	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	62.5% 250μg	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	115% 103mg	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	26.7% 4mg	18% 2.68mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	180% 216μg	168% 201μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Taro Leaves	Frozen Broccoli Spears	Recommended Dietary Allowance
Calcium	21.2% 212mg	8.14% 81.4mg	1000mg per day for Men 19-50 years
Copper	59.5% 0.54mg	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	56% 4.47mg	18% 1.43mg	8mg per day for Men 19-50 years
Magnesium	21.3% 89.3mg	7.56% 31.8mg	420mg per day for Men 19-50 years
Manganese	61.6% 1.4mg	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	17% 119mg	16.7% 117mg	700mg per day for Men 19-50 years
Potassium	38% 1286mg	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	0.4% 5.95mg	2.25% 33.7mg	1500mg per day for Men 19-50 years
Zinc	7.4% 0.81mg	6.13% 0.67mg	11mg per day for Men 19-50 years
Water	4.6% 170g	4.86% 180g	3700g per day for Men 19-50 years

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

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

• 7 ounces of Taro Leaves have 4.2 times more Vitamin A, 2.9 times more Vitamin B1, 4 times more Vitamin B2, 3.3 times more Vitamin B3, 1.3 times more Vitamin B9 and 1.5 times more Vitamin E than Frozen Broccoli Spears.
• While 7 oz of Frozen Broccoli Spears contain 2.9 times more Vitamin B5 and 1.3 times more Vitamin C than Raw Taro Leaves.
• Both Taro Leaves and Frozen Broccoli Spears provide similar amounts of Vitamin B6 and Vitamin K per seven ounces.
• 7 ounces of Taro Leaves have insufficient amounts of Vitamin B5
• Both Raw Taro Leaves as well as Frozen Broccoli Spears have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

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

• 7 ounces of Taro Leaves have 2.6 times more Calcium, 7.5 times more Copper, 3.1 times more Iron, 2.8 times more Magnesium, 2.8 times more Manganese, 2.6 times more Potassium and 1.2 times more Zinc than Frozen Broccoli Spears.
• While 7 oz of Frozen Broccoli Spears contain 2.1 times more Selenium than Raw Taro Leaves.
• Both Taro Leaves and Frozen Broccoli Spears contain similar levels of Phosphorus 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 Taro Leaves have 1.3 times more Carbohydrate, 2 times more Sugars, 1.2 times more Fiber and 1.6 times more Protein than Frozen Broccoli Spears.
• While 7 oz of Frozen Broccoli Spears contain 1.3 times more Omega 3 than Raw Taro Leaves.
• Both Raw Taro Leaves as well as Frozen Broccoli Spears provide inadequate amounts of Energy and Omega 6 in seven ounces.