Comparing Nutrients in 100 grams Taro VS Frozen Chopped Broccoli

Macros Ratio

	Protein	Fat	Carbs
Taro	5%	2%	93%
Frozen Chopped Broccoli	34%	8%	58%

Macro Nutrients

	Taro	Frozen Chopped Broccoli	Recommended Dietary Allowance
Energy	3.86% 112kcal	0.9% 26kcal	2900kcal per day for Men 19-50 years
Fat	0.21% 0.2g	0.3% 0.29g	97g per day for Men 19-50 years
Saturated Fat	0.13% 0.041g	0.14% 0.044g	32g per day for Men 19-50 years
Omega 3	1.56% 0.025g	6.56% 0.11g	1.6g per day for Men 19-50 years
Omega 6	0.34% 0.058g	0.18% 0.031g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	20.4% 26.5g	3.68% 4.8g	130g per day for Men 19-50 years
Sugars	0.55% 0.4g	1.86% 1.35g	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	1.14% 0.83g	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	% 0.75g	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	10.8% 4.1g	7.9% 3g	38g per day for Men 19-50 years
Protein	2.68% 1.5g	5% 2.8g	56g per day for Men 19-50 years

Vitamins

	Taro	Frozen Chopped Broccoli	Recommended Dietary Allowance
Vitamin A	0.44% 4μg	5.78% 52μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.9% 0.095mg	4.4% 0.053mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	1.92% 0.025mg	7.4% 0.096mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.75% 0.6mg	2.94% 0.47mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.06% 0.3mg	5.6% 0.28mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	21.8% 0.28mg	10% 0.13mg	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	5.5% 22μg	16.8% 67μg	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% 4.5mg	62.7% 56.4mg	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	16% 2.38mg	8.13% 1.22mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.83% 1μg	67.6% 81μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Taro	Frozen Chopped Broccoli	Recommended Dietary Allowance
Calcium	4.3% 43mg	5.6% 56mg	1000mg per day for Men 19-50 years
Copper	19% 0.17mg	4.22% 0.038mg	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	6.88% 0.55mg	10% 0.81mg	8mg per day for Men 19-50 years
Magnesium	7.86% 33mg	4.3% 18mg	420mg per day for Men 19-50 years
Manganese	16.7% 0.38mg	12.8% 0.29mg	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	12% 84mg	7.14% 50mg	700mg per day for Men 19-50 years
Potassium	17.4% 591mg	6.24% 212mg	3400mg per day for Men 19-50 years
Selenium	1.27% 0.7μg	5.1% 2.8μg	55μg per day for Men 19-50 years
Sodium	0.73% 11mg	1.6% 24mg	1500mg per day for Men 19-50 years
Zinc	2.1% 0.23mg	4.36% 0.48mg	11mg per day for Men 19-50 years
Water	1.9% 70.6g	2.47% 91g	3700g per day for Men 19-50 years

Nutrient Comparison: Taro VS Frozen Chopped Broccoli per 100 g

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

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

• 100 grams of Taro have 1.8 times more Vitamin B1, 1.3 times more Vitamin B3, 2.2 times more Vitamin B6 and 2 times more Vitamin E than Frozen Chopped Broccoli.
• While 100 g of Frozen Chopped Broccoli, Unprepared contain 13 times more Vitamin A, 3.8 times more Vitamin B2, 3 times more Vitamin B9, 12.5 times more Vitamin C and 81.1 times more Vitamin K than Raw Taro.
• Both Taro and Frozen Chopped Broccoli provide similar amounts of Vitamin B5 per 100 grams.
• 100 grams of Taro have insufficient amounts of Vitamin A, Vitamin B2 and Vitamin K
• Both Raw Taro as well as Frozen Chopped Broccoli, Unprepared have insufficient amounts of Vitamin B12 and Vitamin D in 100 grams.

Comparing minerals per 100 grams for Taro vs Frozen Chopped Broccoli:

• 100 grams of Taro have 4.5 times more Copper, 1.8 times more Magnesium, 1.3 times more Manganese, 1.7 times more Phosphorus and 2.8 times more Potassium than Frozen Chopped Broccoli.
• While 100 g of Frozen Chopped Broccoli, Unprepared contain 1.3 times more Calcium, 1.5 times more Iron, 4 times more Selenium, 2.1 times more Zinc and 1.3 times more Water than Raw Taro.
• 100 grams of Taro lack sufficient amounts of Selenium

Comparison of macro-nutrients per 100 grams:

• 100 grams of Taro have 4.3 times more Energy, 5.5 times more Carbohydrate and 1.4 times more Fiber than Frozen Chopped Broccoli.
• While 100 g of Frozen Chopped Broccoli, Unprepared contain 4.2 times more Omega 3 and 1.9 times more Protein than Raw Taro.
• 100 grams of Taro provide inadequate amounts of Omega 3
• 100 grams of Frozen Chopped Broccoli provide inadequate amounts of Energy
• Both Raw Taro as well as Frozen Chopped Broccoli, Unprepared provide inadequate amounts of Omega 6 in 100 grams.