Comparing Nutrients in 7 ounces Taro Leaves VS Boiled Cauliflower

Macros Ratio

	Protein	Fat	Carbs
Taro Leaves	37%	12%	51%
Boiled Cauliflower	26%	15%	59%

Macro Nutrients

	Taro Leaves	Boiled Cauliflower	Recommended Dietary Allowance
Energy	2.87% 83.3kcal	1.57% 45.6kcal	2900kcal per day for Men 19-50 years
Fat	1.5% 1.47g	0.92% 0.89g	97g per day for Men 19-50 years
Saturated Fat	0.94% 0.3g	0.43% 0.14g	32g per day for Men 19-50 years
Omega 3	11.5% 0.18g	20.7% 0.33g	1.6g per day for Men 19-50 years
Omega 6	2.5% 0.42g	0.58% 0.099g	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	6.27% 8.16g	130g per day for Men 19-50 years
Sugars	8.24% 5.97g	5.7% 4.13g	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	12% 4.56g	38g per day for Men 19-50 years
Protein	17.6% 9.9g	6.52% 3.65g	56g per day for Men 19-50 years

Vitamins

	Taro Leaves	Boiled Cauliflower	Recommended Dietary Allowance
Vitamin A	53% 478μg	0.22% 2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	34.6% 0.41mg	6.95% 0.083mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	69.6% 0.9mg	7.94% 0.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18.8% 3mg	5.1% 0.81mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.33% 0.17mg	20% 1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	22.3% 0.29mg	26.4% 0.34mg	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	22% 87.3μg	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	98% 88mg	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	0.93% 0.14mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	180% 216μg	23% 27.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Taro Leaves	Boiled Cauliflower	Recommended Dietary Allowance
Calcium	21.2% 212mg	3.18% 31.8mg	1000mg per day for Men 19-50 years
Copper	59.5% 0.54mg	3.97% 0.036mg	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	7.94% 0.64mg	8mg per day for Men 19-50 years
Magnesium	21.3% 89.3mg	4.25% 18mg	420mg per day for Men 19-50 years
Manganese	61.6% 1.4mg	11.4% 0.26mg	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	9.07% 63.5mg	700mg per day for Men 19-50 years
Potassium	38% 1286mg	8.3% 282mg	3400mg per day for Men 19-50 years
Selenium	3.25% 1.8μg	2.16% 1.2μg	55μg per day for Men 19-50 years
Sodium	0.4% 5.95mg	2% 29.8mg	1500mg per day for Men 19-50 years
Zinc	7.4% 0.81mg	3.07% 0.34mg	11mg per day for Men 19-50 years
Water	4.6% 170g	5% 185g	3700g per day for Men 19-50 years

Nutrient Comparison: Taro Leaves VS Boiled Cauliflower per 7 oz

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

Lets compare vitamin content per 7 ounces of Taro Leaves vs Boiled Cauliflower:

• 7 ounces of Taro Leaves have 241 times more Vitamin A, 5 times more Vitamin B1, 8.8 times more Vitamin B2, 3.7 times more Vitamin B3, 2.9 times more Vitamin B9, 28.9 times more Vitamin E and 7.9 times more Vitamin K than Boiled Cauliflower.
• While 7 oz of Boiled and Drained Cauliflower contain 6 times more Vitamin B5 than Raw Taro Leaves.
• Both Taro Leaves and Boiled Cauliflower provide similar amounts of Vitamin B6 and Vitamin C per seven ounces.
• 7 ounces of Taro Leaves have insufficient amounts of Vitamin B5
• 7 ounces of Boiled Cauliflower have insufficient amounts of Vitamin A and Vitamin E
• Both Raw Taro Leaves as well as Boiled and Drained Cauliflower have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Taro Leaves vs Boiled Cauliflower:

• 7 ounces of Taro Leaves have 6.7 times more Calcium, 15 times more Copper, 7 times more Iron, 5 times more Magnesium, 5.4 times more Manganese, 1.9 times more Phosphorus, 4.6 times more Potassium and 2.4 times more Zinc than Boiled Cauliflower.
• Both Taro Leaves and Boiled Cauliflower contain similar levels of Water per seven ounces.
• 7 ounces of Boiled Cauliflower lack sufficient amounts of Calcium, Copper and Zinc
• Both Raw Taro Leaves as well as Boiled and Drained Cauliflower lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Taro Leaves have 1.6 times more Carbohydrate, 1.4 times more Sugars, 1.6 times more Fiber and 2.7 times more Protein than Boiled Cauliflower.
• While 7 oz of Boiled and Drained Cauliflower contain 1.8 times more Omega 3 than Raw Taro Leaves.
• Both Raw Taro Leaves as well as Boiled and Drained Cauliflower provide inadequate amounts of Energy and Omega 6 in seven ounces.