Comparing Nutrients in 100 grams Cooked Broccoli Raab VS Taro Leaves

Macros Ratio

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

Macro Nutrients

	Cooked Broccoli Raab	Taro Leaves	Recommended Dietary Allowance
Energy	0.86% 25kcal	1.45% 42kcal	2900kcal per day for Men 19-50 years
Fat	0.54% 0.52g	0.76% 0.74g	97g per day for Men 19-50 years
Saturated Fat	0.28% 0.089g	0.47% 0.15g	32g per day for Men 19-50 years
Omega 3	12.6% 0.2g	5.8% 0.093g	1.6g per day for Men 19-50 years
Omega 6	0.18% 0.031g	1.26% 0.21g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	2.4% 3.12g	5.15% 6.7g	130g per day for Men 19-50 years
Sugars	0.86% 0.62g	4.15% 3g	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	0.33% 0.24g	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	% 0.23g	NA	g per day for Men 19-50 years
Sucrose	% 0.15g	NA	g per day for Men 19-50 years
Fiber	7.37% 2.8g	9.74% 3.7g	38g per day for Men 19-50 years
Protein	6.84% 3.83g	8.9% 5g	56g per day for Men 19-50 years

Vitamins

	Cooked Broccoli Raab	Taro Leaves	Recommended Dietary Allowance
Vitamin A	25.2% 227μg	26.8% 241μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	14% 0.17mg	17.4% 0.21mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10.8% 0.14mg	35% 0.46mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12.6% 2mg	9.46% 1.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.96% 0.45mg	1.7% 0.084mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17% 0.22mg	11.2% 0.15mg	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	17.8% 71μg	31.5% 126μg	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	41% 37mg	57.8% 52mg	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	17% 2.53mg	13.5% 2.02mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	213% 256μg	91% 109μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Broccoli Raab	Taro Leaves	Recommended Dietary Allowance
Calcium	11.8% 118mg	10.7% 107mg	1000mg per day for Men 19-50 years
Copper	8.33% 0.075mg	30% 0.27mg	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	16% 1.27mg	28% 2.25mg	8mg per day for Men 19-50 years
Magnesium	6.43% 27mg	10.7% 45mg	420mg per day for Men 19-50 years
Manganese	16.5% 0.38mg	31% 0.71mg	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	11.7% 82mg	8.57% 60mg	700mg per day for Men 19-50 years
Potassium	10% 343mg	19% 648mg	3400mg per day for Men 19-50 years
Selenium	2.36% 1.3μg	1.64% 0.9μg	55μg per day for Men 19-50 years
Sodium	3.73% 56mg	0.2% 3mg	1500mg per day for Men 19-50 years
Zinc	4.9% 0.54mg	3.73% 0.41mg	11mg per day for Men 19-50 years
Water	2.47% 91g	2.3% 85.7g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Broccoli Raab VS Taro Leaves per 100 g

Compare the macro and micronutrient content in 100 g of Cooked Broccoli Raab versus 100 g of Taro Leaves to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Cooked Broccoli Raab vs Taro Leaves:

• 100 grams of Cooked Broccoli Raab have 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 Taro Leaves.
• While 100 g of Raw Taro Leaves contain 3.3 times more Vitamin B2, 1.8 times more Vitamin B9 and 1.4 times more Vitamin C than Cooked Broccoli Raab.
• Both Cooked Broccoli Raab and Taro Leaves provide similar amounts of Vitamin A and Vitamin B1 per 100 grams.
• 100 grams of Taro Leaves have insufficient amounts of Vitamin B5
• Both Cooked Broccoli Raab as well as Raw Taro Leaves have insufficient amounts of Vitamin B12 and Vitamin D in 100 grams.

Comparing minerals per 100 grams for Cooked Broccoli Raab vs Taro Leaves:

• 100 grams of Cooked Broccoli Raab have 1.4 times more Phosphorus, 1.4 times more Selenium, 18.7 times more Sodium and 1.3 times more Zinc than Taro Leaves.
• While 100 g of Raw Taro Leaves contain 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.
• Both Cooked Broccoli Raab and Taro Leaves contain similar levels of Calcium and Water per 100 grams.
• 100 grams of Taro Leaves lack sufficient amounts of Selenium

Comparison of macro-nutrients per 100 grams:

• 100 grams of Cooked Broccoli Raab have 2.2 times more Omega 3 than Taro Leaves.
• While 100 g of Raw Taro Leaves contain 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.
• Both Cooked Broccoli Raab as well as Raw Taro Leaves provide inadequate amounts of Energy and Omega 6 in 100 grams.