Comparing Nutrients in 100 calories Frozen Chopped Broccoli VS Tahitian Taro

Weight per 100 calories

• Frozen Chopped Broccoli: 385g
• Tahitian Taro: 227g

Raw Tahitian Taro has 1.7 times more energy per unit of mass than Frozen Chopped Broccoli, Unprepared, which is low in comparison to other foods. Frozen Chopped Broccoli having very low energy density.

Discover which food has more nutrients per 100 calories - Frozen Chopped Broccoli or Tahitian Taro?

Macros Ratio

	Protein	Fat	Carbs
Frozen Chopped Broccoli	34%	8%	58%
Tahitian Taro	23%	18%	59%

Macro Nutrients

	Frozen Chopped Broccoli	Tahitian Taro	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	1.15% 1.1g	2.27% 2.2g	97g per day for Men 19-50 years
Saturated Fat	0.53% 0.17g	1.4% 0.45g	32g per day for Men 19-50 years
Omega 3	25.2% 0.4g	17% 0.28g	1.6g per day for Men 19-50 years
Omega 6	0.7% 0.12g	3.73% 0.63g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	14% 18.4g	12% 15.7g	130g per day for Men 19-50 years
Sugars	7.16% 5.2g	NA	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	4.4% 3.2g	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	% 2.9g	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	30.4% 11.5g	NA	38g per day for Men 19-50 years
Protein	19.3% 11g	11.3% 6.34g	56g per day for Men 19-50 years

Vitamins

	Frozen Chopped Broccoli	Tahitian Taro	Recommended Dietary Allowance
Vitamin A	22.2% 200μg	25.8% 232μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	17% 0.2mg	11.7% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	28.4% 0.37mg	42.7% 0.55mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.3% 1.8mg	14% 2.26mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	21.5% 1.07mg	5.64% 0.28mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	38.5% 0.5mg	20.3% 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	64.4% 258μg	5.1% 20.5μg	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	241% 217mg	242% 218mg	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	31.3% 4.7mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	260% 312μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Chopped Broccoli	Tahitian Taro	Recommended Dietary Allowance
Calcium	21.5% 215mg	29.3% 293mg	1000mg per day for Men 19-50 years
Copper	16.2% 0.15mg	18% 0.16mg	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	39% 3.1mg	37% 2.95mg	8mg per day for Men 19-50 years
Magnesium	16.5% 69.2mg	25.4% 107mg	420mg per day for Men 19-50 years
Manganese	49% 1.13mg	15.5% 0.36mg	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	27.5% 192mg	14.6% 102mg	700mg per day for Men 19-50 years
Potassium	24% 815mg	40.5% 1377mg	3400mg per day for Men 19-50 years
Selenium	19.6% 10.8μg	2.9% 1.6μg	55μg per day for Men 19-50 years
Sodium	6.15% 92mg	7.58% 114mg	1500mg per day for Men 19-50 years
Zinc	16.8% 1.85mg	1.86% 0.2mg	11mg per day for Men 19-50 years
Water	9.5% 352g	5.4% 200g	3700g per day for Men 19-50 years

Frozen Chopped Broccoli VS Tahitian Taro Nutrients Per 100 Kcal

Discover which food has more nutrients per 100 calories - Frozen Chopped Broccoli or Tahitian Taro?

Lets compare vitamin content per 100 calories of Frozen Chopped Broccoli vs Tahitian Taro:

• 100 calories of Frozen Chopped Broccoli have 1.4 times more Vitamin B1, 3.8 times more Vitamin B5, 1.9 times more Vitamin B6 and 12.6 times more Vitamin B9 than Tahitian Taro.
• While 100 kcal of Raw Tahitian Taro contain 1.5 times more Vitamin B2 and 1.3 times more Vitamin B3 than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli and Tahitian Taro provide similar amounts of Vitamin A and Vitamin C per 100 calories.
• Both Frozen Chopped Broccoli, Unprepared as well as Raw Tahitian Taro have insufficient amounts of Vitamin B12 and Vitamin D in 100 calories.

Comparing minerals per 100 calories for Frozen Chopped Broccoli vs Tahitian Taro:

• 100 calories of Frozen Chopped Broccoli have 3.2 times more Manganese, 1.9 times more Phosphorus, 6.8 times more Selenium, 9 times more Zinc and 1.8 times more Water than Tahitian Taro.
• While 100 kcal of Raw Tahitian Taro contain 1.4 times more Calcium, 1.5 times more Magnesium and 1.7 times more Potassium than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli and Tahitian Taro contain similar levels of Copper, Iron and Sodium per 100 calories.
• 100 calories of Tahitian Taro lack sufficient amounts of Zinc

Comparison of macro-nutrients per 100 calories:

• 100 calories of Frozen Chopped Broccoli have 1.5 times more Omega 3 and 1.7 times more Protein than Tahitian Taro.
• While 100 kcal of Raw Tahitian Taro contain 2 times more Fat and 5.3 times more Omega 6 than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli and Tahitian Taro offer comparable quantities of Energy and Carbohydrate per 100 calories.
• 100 calories of Frozen Chopped Broccoli provide inadequate amounts of Omega 6