Comparing Nutrients in 100 grams Cooked Taro VS Broccoli Raab

Macros Ratio

	Protein	Fat	Carbs
Cooked Taro	1%	1%	98%
Broccoli Raab	45%	15%	40%

Macro Nutrients

	Cooked Taro	Broccoli Raab	Recommended Dietary Allowance
Energy	4.9% 142kcal	0.76% 22kcal	2900kcal per day for Men 19-50 years
Fat	0.11% 0.11g	0.51% 0.49g	97g per day for Men 19-50 years
Saturated Fat	0.072% 0.023g	0.26% 0.083g	32g per day for Men 19-50 years
Omega 3	0.88% 0.014g	12% 0.19g	1.6g per day for Men 19-50 years
Omega 6	0.19% 0.032g	0.17% 0.029g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	26.6% 34.6g	2.2% 2.85g	130g per day for Men 19-50 years
Sugars	0.68% 0.49g	0.52% 0.38g	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	0.23% 0.17g	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	% 0.1g	g per day for Men 19-50 years
Sucrose	NA	% 0.11g	g per day for Men 19-50 years
Fiber	13.4% 5.1g	7.1% 2.7g	38g per day for Men 19-50 years
Protein	0.93% 0.52g	5.66% 3.17g	56g per day for Men 19-50 years

Vitamins

	Cooked Taro	Broccoli Raab	Recommended Dietary Allowance
Vitamin A	0.44% 4μg	14.6% 131μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.9% 0.11mg	13.5% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.15% 0.028mg	9.92% 0.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.2% 0.51mg	7.63% 1.22mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.72% 0.34mg	6.44% 0.32mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	25.5% 0.33mg	13% 0.17mg	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	4.75% 19μg	20.8% 83μg	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	5.56% 5mg	22.4% 20mg	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	19.5% 2.93mg	11% 1.62mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1% 1.2μg	187% 224μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Taro	Broccoli Raab	Recommended Dietary Allowance
Calcium	1.8% 18mg	11% 108mg	1000mg per day for Men 19-50 years
Copper	22.3% 0.2mg	4.67% 0.042mg	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	9% 0.72mg	26.8% 2.14mg	8mg per day for Men 19-50 years
Magnesium	7.14% 30mg	5.24% 22mg	420mg per day for Men 19-50 years
Manganese	19.5% 0.45mg	17% 0.4mg	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% 76mg	10.4% 73mg	700mg per day for Men 19-50 years
Potassium	14.2% 484mg	5.76% 196mg	3400mg per day for Men 19-50 years
Selenium	1.64% 0.9μg	1.8% 1μg	55μg per day for Men 19-50 years
Sodium	1% 15mg	2.2% 33mg	1500mg per day for Men 19-50 years
Zinc	2.45% 0.27mg	7% 0.77mg	11mg per day for Men 19-50 years
Water	1.72% 63.8g	2.5% 93g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Taro VS Broccoli Raab per 100 g

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

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

• 100 grams of Cooked Taro have 1.9 times more Vitamin B6 and 1.8 times more Vitamin E than Broccoli Raab.
• While 100 g of Raw Broccoli Raab contain 32.8 times more Vitamin A, 1.5 times more Vitamin B1, 4.6 times more Vitamin B2, 2.4 times more Vitamin B3, 4.4 times more Vitamin B9, 4 times more Vitamin C and 186.7 times more Vitamin K than Cooked Taro no Salt.
• Both Cooked Taro and Broccoli Raab provide similar amounts of Vitamin B5 per 100 grams.
• 100 grams of Cooked Taro have insufficient amounts of Vitamin A and Vitamin K
• Both Cooked Taro no Salt as well as Raw Broccoli Raab have insufficient amounts of Vitamin B12 and Vitamin D in 100 grams.

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

• 100 grams of Cooked Taro have 4.8 times more Copper, 1.4 times more Magnesium and 2.5 times more Potassium than Broccoli Raab.
• While 100 g of Raw Broccoli Raab contain 6 times more Calcium, 3 times more Iron, 2.2 times more Sodium, 2.9 times more Zinc and 1.5 times more Water than Cooked Taro no Salt.
• Both Cooked Taro and Broccoli Raab contain similar levels of Manganese and Phosphorus per 100 grams.
• 100 grams of Cooked Taro lack sufficient amounts of Calcium
• Both Cooked Taro no Salt as well as Raw Broccoli Raab lack sufficient amounts of Selenium in 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 grams of Cooked Taro have 6.5 times more Energy, 12.1 times more Carbohydrate and 1.9 times more Fiber than Broccoli Raab.
• While 100 g of Raw Broccoli Raab contain 13.5 times more Omega 3 and 6.1 times more Protein than Cooked Taro no Salt.
• 100 grams of Cooked Taro provide inadequate amounts of Omega 3 and Protein
• 100 grams of Broccoli Raab provide inadequate amounts of Energy
• Both Cooked Taro no Salt as well as Raw Broccoli Raab provide inadequate amounts of Omega 6 in 100 grams.