Comparing Nutrients in 7 ounces Taro Leaves VS Cooked Broccoli Raab

Macros Ratio

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

Macro Nutrients

	Taro Leaves	Cooked Broccoli Raab	Recommended Dietary Allowance
Energy	2.87% 83.3kcal	1.7% 49.6kcal	2900kcal per day for Men 19-50 years
Fat	1.5% 1.47g	1.06% 1.03g	97g per day for Men 19-50 years
Saturated Fat	0.94% 0.3g	0.55% 0.18g	32g per day for Men 19-50 years
Omega 3	11.5% 0.18g	25% 0.4g	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	4.76% 6.2g	130g per day for Men 19-50 years
Sugars	8.24% 5.97g	1.7% 1.23g	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	0.66% 0.48g	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	% 0.46g	g per day for Men 19-50 years
Sucrose	NA	% 0.3g	g per day for Men 19-50 years
Fiber	19.3% 7.34g	14.6% 5.56g	38g per day for Men 19-50 years
Protein	17.6% 9.9g	13.6% 7.6g	56g per day for Men 19-50 years

Vitamins

	Taro Leaves	Cooked Broccoli Raab	Recommended Dietary Allowance
Vitamin A	53% 478μg	50% 450μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	34.6% 0.41mg	28% 0.34mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	69.6% 0.9mg	21.4% 0.28mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18.8% 3mg	25% 4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.33% 0.17mg	17.8% 0.89mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	22.3% 0.29mg	33.6% 0.44mg	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	35.2% 141μg	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	81.6% 73.4mg	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	33.5% 5.02mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	180% 216μg	423% 508μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Taro Leaves	Cooked Broccoli Raab	Recommended Dietary Allowance
Calcium	21.2% 212mg	23.4% 234mg	1000mg per day for Men 19-50 years
Copper	59.5% 0.54mg	16.5% 0.15mg	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	31.5% 2.52mg	8mg per day for Men 19-50 years
Magnesium	21.3% 89.3mg	12.8% 53.6mg	420mg per day for Men 19-50 years
Manganese	61.6% 1.4mg	32.8% 0.75mg	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	23.2% 163mg	700mg per day for Men 19-50 years
Potassium	38% 1286mg	20% 681mg	3400mg per day for Men 19-50 years
Selenium	3.25% 1.8μg	4.7% 2.58μg	55μg per day for Men 19-50 years
Sodium	0.4% 5.95mg	7.4% 111mg	1500mg per day for Men 19-50 years
Zinc	7.4% 0.81mg	9.74% 1.07mg	11mg per day for Men 19-50 years
Water	4.6% 170g	4.9% 181g	3700g per day for Men 19-50 years

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

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

Lets compare vitamin content per 7 ounces of Taro Leaves vs Cooked Broccoli Raab:

• 7 ounces of Taro Leaves have 1.2 times more Vitamin B1, 3.3 times more Vitamin B2, 1.8 times more Vitamin B9 and 1.4 times more Vitamin C than Cooked Broccoli Raab.
• While 7 oz of Cooked Broccoli Raab contain 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 Raw Taro Leaves.
• Both Taro Leaves and Cooked Broccoli Raab provide similar amounts of Vitamin A per seven ounces.
• 7 ounces of Taro Leaves have insufficient amounts of Vitamin B5
• Both Raw Taro Leaves as well as Cooked Broccoli Raab have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

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

• 7 ounces of Taro Leaves have 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.
• While 7 oz of Cooked Broccoli Raab contain 1.4 times more Phosphorus, 1.4 times more Selenium, 18.7 times more Sodium and 1.3 times more Zinc than Raw Taro Leaves.
• Both Taro Leaves and Cooked Broccoli Raab 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 Taro Leaves have 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.
• While 7 oz of Cooked Broccoli Raab contain 2.2 times more Omega 3 than Raw Taro Leaves.
• Both Raw Taro Leaves as well as Cooked Broccoli Raab provide inadequate amounts of Energy and Omega 6 in seven ounces.